Workout of the Day

Thursday, January 27 2016

Joshua

Joshua

”Annie”
50-40-30-20-10
Double Unders
Abmat Sit-ups

Comp. Training

1.  Bench
4×8 (same weight each set)
2.  Boat Race
3RFT:
500m Row
400m Run
Rest exactly 3 minutes between rounds.

Box Brief

Bring A Friend Day – Next Thurs, Feb 4th and Feb 18th

2016 CrossFit Games Open
Register Today
– Sign up under Affiliate: BTB CrossFit

Mobility Series
The 1st class is free to all BTB members.
Every Saturday at 11:30 am at Ponce for the month of February.
More details to follow

Wednesday, January 27th 2016

Build. Train. Become.

Build. Train. Become.

“Crossfit Total”

Find your:
1 RM Back Squat
1 RM Press
1 RM Deadlift

Today’s workout is Crossfit Total! Basically, you will warm up to your
approximate max for each lift. You will then have THREE attempts to
set your “best lift.” The total of the best of each of these efforts is your total.

*Don’t shy away from the gym because there is no met con today
and honestly, no one is stopping you from getting on a rower or
running the Murph mile afterwards anyway.

Comp. Training

1.  Snatch
1RM

2.  5 RFT:
10 TTB
10 Ground to Overhead, 95/65

Box Brief

Bring A Friend Day – Next Thurs, Feb 4th and Feb 18th

2016 CrossFit Games Open
Register Today
– Sign up under Affiliate: BTB CrossFit

Mobility Series
The 1st class is free to all BTB members.
Every Saturday at 11:30 am at Ponce for the month of February.
More details to follow

Tuesday, January 26 2016

Kristan

Kristan

”Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull-ups

Comp. Training

6 sets of the following Complex :
*see google cal on the right hand side for details*

Box Brief

2016 CrossFit Games Open
Register Today
– Sign up under Affiliate: BTB CrossFit

Mobility Series
This is free to all BTB members.
Every Saturday at 11:30 am at Ponce for the month of February.
More details to follow

Monday, January 24 2016

April

April

“BENCHMARK WEEK”

”Diane”
21-15-9
Deadlifts (225, 155#)
Handstand Push-ups

Comp. Training

3 RFT:
18 GHDSU
6 Power Cleans, 205/145

4 RFT:
Max Rep Bench Press, bodyweight
50m Prowler Push, you choose weight

Box Brief

2016 CrossFit Games Open
– Register Today
– Sign up under Affiliate: BTB CrossFit

Mobility Series
This is free to all BTB members.
Every Saturday at 11:30 am at Ponce for the month of February.
More details to follow

Sunday, January 24th 2016

Tim G

Tim G

“Beachbody”

4 Sets:
10 Dumbbell Bench Press
20 Band pull aparts
10 Dumbbell Pull-Overs
-Rest 1:00-

ABs

3 Rounds:
20 reps each movement.

In & Outs
Sit-up + V-up
Russian Twist
Pulse Ups

Box Brief

2016 CrossFit Games Open
Register Today
– Sign up under Affiliate: BTB CrossFit

Endurance starts back up today at 10 am at Ponce.  

Mobility Series
This is free to all BTB members.
Every Saturday at 11:30 am at Ponce for the month of February.
More details to follow

Saturday, January 23 2016

Jennie All Smiles!

Smile Jennie!

“Ashes 2 Ashes”

5 Rounds – 4 min AMRAP / 1 min rest

5 pull-ups
10 push-ups
15 Slam
balls (AHAP)
20 DUs

Box Brief

2016 CrossFit Games Open
Register Today
– Sign up under Affiliate: BTB CrossFit

BTB 30 day Nutrition Challenge – Couple Days Left to Sign Up
Starts Mon, Jan 25th!
$30 buy in – Sign Up Here
For more info email nutrition@btbfitness.com

BTB Endurance Returns! Sundays at 10AM!
So excited to announce the return of BTB Endurance! Come join us this
Sunday at 10AM at Ponce for some most excellent speed interval training!
Get yer running shoes ready!

Friday, January 22 2016

Matt

Matt

“Starman”

AMRAP in 20 min of:
200m Run
15 V-ups
15 GTOs w/bumper plate (35,25)
15 Ring Dips

Comp. Training

Skills
For Time:
Unbroken Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

That means if ya break it you’ve got to start those reps over.

Box Brief

2016 CrossFit Games Open
Register Today
– Sign up under Affiliate: BTB CrossFit

BTB 30 day Nutrition Challenge – Few Days Left to Sign Up
Starts Mon, Jan 25th!
$30 buy in – Sign Up Here
For more info email nutrition@btbfitness.com

BTB Endurance Returns! Sundays at 10AM!
So excited to announce the return of BTB Endurance! Come join us this
Sunday at 10AM at Ponce for some most excellent speed interval training!
Get yer running shoes ready!

Thursday, January 21st 2016

Julie and Alice

Julie and Alice

“BRING A FRIEND DAY”

“Kooks”
4 rounds for time:
20 Push-ups
20 Sit-ups
20 Air Squats
20 Calories (row)

Comp. Training

1. Snatch Complex
5 sets of: 4-Position Snatch
Position 1: High Hang (pockets)
Position 2: Mid Thigh
Position 3: Low Hang (below knees)
Position 4: Full Snatch (from the floor)
*See Google Calendar*
(right hand side of this post for step by step details)

2. Front Squat

A. 3RM
B. 10RM

Box Brief

2016 CrossFit Games Open 
Register Today
– Sign up under Affiliate: BTB CrossFit

BTB 30 day Nutrition Challenge – Few Days Left to Sign Up
Starts Mon, Jan 25th!
$30 buy in – Sign Up Here
For more info email nutrition@btbfitness.com

BTB Endurance Returns! Sundays at 10AM!
So excited to announce the return of BTB Endurance! Come join us this
Sunday at 10AM at Ponce for some most excellent speed interval training!
Get yer running shoes ready!

 

 

 

Wednesday, January 20th 2016

Megan

Megan

Weightlifting Wednesday

Station to Station
EMOM x 8
3 Full Snatches @ 75%

-Rest 3 min-

EMOM x 8
3 Full Cleans @ 75%

Comp Training

1. EMOMx9
Min 1: L-Sit Rope Climb
Min 2: Legless Rope Climb
Min 3: Regular Rope Climb
repeat the sequence for 9 minutes.

2. Skills
Work on Handstand Walking

Box Brief

Bring A Friend Day – This Thursday January 21st – All Class
– Looking to show your friends how much fun you have at the gym.
Here’s your chance, if your friend signs up you’ll get $50 off your next Month.

2016 BTB 30 day Nutrition Challenge – Starts Mon, Jan 25th!
$30 buy in – Sign Up Here
For more info email nutrition@btbfitness.com

BTB Endurance Returns! Sundays at 10AM!
So excited to announce the return of BTB Endurance! Come join us this
Sunday at 10AM at Ponce for some most excellent speed interval training!
Get yer running shoes ready!

Tuesday, January 19th 2016

Besties! Lacy and Jessica

Besties!
Lacy and Jessica

“Changes”
Teams of 2:
Each teammate completes three sets of:
3 rounds of:
10 Deadlift (155/115)
8 Burpees over Bar

Athlete One completes 3 rounds of the DL/Burpee couplet as fast as possible.
Then Athlete Two completes 3RFT while Athlete One rests.
Once Athlete TWO has completed their three rounds the team has
finished their first set. Repeat this sequence two more
times for a total of three sets.

Comp Training
EMOMx10:
Odd: 3 Muscle ups
Even: 3 High Hang Squat Cleans, 135/95 (or go heavier)

Box Brief

Bring A Friend Day – This Thursday January 21st – All Class
– Looking to show your friends how much fun you have at the gym.
Here’s your chance, if your friend signs up you’ll get $50 off your next Month.

2016 BTB 30 day Nutrition Challenge – Starts Mon, Jan 25th!
$30 buy in – Sign Up Here
For more info email nutrition@btbfitness.com

BTB Endurance Returns!  Sundays at 10AM!
So excited to announce the return of BTB Endurance!  Come join us this Sunday at 10AM at Ponce for some most excellent speed interval training!  Get yer running shoes ready!