BTS Crossfit

Good luck to team BTS CrossFit competing at New Zealand Championship this weekend. We will be watching and supporting you guys from OZ, go hard and have fun. 💪💙
Matt Bolch
Josh Crandell
Amber
•» 𝓚𝓪𝓻𝓵𝔂 𝓙𝓸𝓼𝓮𝓹𝓱 «•

🔲 SAVE THE DATE 🔲

NEW FORMAT! 3 divisions with pairs sharing same leaderboards . 4 workouts , cash and prizes for all divisions. Top 5 from RX plus will shoot out in the bonus cash semi final and final.
Early bird rego goes on sale Sept 6th $180 a pair for first 20 regos or until Oct 6th.
Tag your partner and lock in the date.

Congratulations to our Nutrition Warehouse member of the month of July Jason Duncan Jason Duncan 👏👏
Since joining BTS Jason has embraced the CrossFit methodology. Has turned up each session , whether being a short and intense wod or a long endurance session. He always gives his best , is very coachable and always friendly. We love having you in our community Jason, keep up the great work and head in store to recieve your prize pack. 😊

What's on at BTS today ?
🔷 STRENGTH
6 x 2 split jerk @ 75%
6 x 4 weighted pull-ups
6 x 2 deadlifts @ 75%
🔷 METCON
DECREASING REPS (Time)
21/18/15/12/9/6/3
Toes to bar
Deadlifts @ 70/50
Box jump overs

What's on at BTS today ?

🔷 STRENGTH
5 x 5 Back squat @ 70%
5 x 5 Strict weighted pull ups
🔷WOD
Intervals (Time)
5 rounds – 1 every 4 mins ( 3 min caps )
20/16 cal row
10 thrusters @ 40/30
10 pull ups

(rx+12 @ 50/35, 12 C2B)

Congratulations to Amber on officially qualifying for the Down Under Championship in the 35-39s Masters division! 👏👏💙

Just a short story on BTS programming.
We are one of the few gyms that doesn't outsource our programming. Our programming is done by Scott Hutchison a 4 times regional athlete and a coach at BTS for the last 15 years.
We can program to suit what's best for our broad community, gym space and equipment.
We believe in traditional CrossFit programming, you don't need to reinvent the wheel, if it's not broken don't fix it.
Our program is proven, from changing hundreds of every day people's lives.
To creating athletes competing at the highest level, even the CrossFit Games!
CrossFit is a universally scalable strength and conditioning program based on constantly varied functional movements performed at high intensity across broad time and modal domains.
“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” Greg Glassman.
If you are thinking of trying CrossFit , join a Crossfit affiliate.
CrossFit Australia
CrossFit Affiliates

https://btscrossfit.com.au/

What's on today at BTS
🔷 Strength ( de load )
5 x 3 Front Squats 60%
5 x 3 Reverse grip strict pull ups
🔷 Wod
0-10 (7 min cap)
800m row
40 wall balls
20 pull ups

10-17 ( 7 min cap )
800m row
40 wallballs
20 toes to bar

Congratulations to our member of the month of June 👏
Saskia hasn't been with BTS that long, but her gains are already evident. Picking up her attendance has been a game changer and can be noticed with her skills in gymnastics and with the barbell.
Saskia or as we call her Sas is a pleasure to coach and brings a great vibe to the box. 😊
Keep up the great work Sas and head in store to recieve your prize pack .

What's on at BTS this Saturday?
🔷 6.30am BARBELL CLASS
🔷 7.30am CROSSFIT

IN PARTNERS

120/100 Cal row

100/80 cal Ski erg

80/60 cal echo bike

60 Burpee box jumps

40 DB snatches @ 30/20kg

20 Thrusters @ 60/40kg