There is NOTHING in Reno that can come close to our program!

We build fitness machines out of ordinary people, and humble elite level athletes everyday. Professionals, civil servants, Division 1 athletes, soccer moms, and grandparents all DESERVE the most effective training available.

LET BATTTLEBORN CROSSFIT, THE FIRST AND ORIGINAL CROSSFIT IN RENO, ONE OF THE FIRST 100 CROSSFIT AFFILIATES EVER, ESTABLISHED IN 2007 SHOW YOU HOW!

All levels welcome - come in and try a week free!

Tuesday, April 15, 2014

Tuesday 15, April 2014

Skill:

10 mins on Turkish get ups

Strength:

IF YOU DID NOT DO CF TOTAL YESTERDAY - today is your day

If you did then

Front squats
3-3-3-3-3

Stabilizer:

3x
25 hollow rocks
25 GHD sit ups
25 half sit ups

Metcon:

8 min AMRAP
3 pistols - total
6 KB snatch - to each side 24/16kg
9 KB swings 32/24kg

Then when time is up take off on a mile run AFAP!!!

Score is total rounds + total time

Monday 14, April 2014

Skill:

3 rope climbs

Strength:

CrossFit Total

Back squat
Strict press
Deadlift
5-3-2-1-1-1

The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.


Everything that follows is IF YOU HAVE TIME - WHICH YOU SHOULD NOT!!!! So think of this as a punishment for sand bagging US!

Stabilizer:

50 floor wipers 40kg
50 evil wheels 60kg

Metcon:

3 mins easy run
3 mins med run
3 mins fast run
Turn around and redline back!


Saturday, April 12, 2014

Saturday 12, April 2014

1 mile run
20 thrusters 42.5/30kg
20 pull ups
1200 meter run
30 goblet squats 24/16kg
30 push ups
800 meter run
40 toes to bar
40 weighted step ups 24/16kg KB in each hand 24/20 inch boxes
400 meter run
50 box jumps 32/24in
50 KB swings 32/24kg

Friday 11, April 2014

Skill:

10 mins to work on handstand L wall holds

Strength:

Deadlifts

5-3-1+

Stabilizer:

50 partner leg tosses

Metcon:

Death By Kettlebells

EMOM increase by 2 swings until you are unable to complete the number of swings in the minute

Min 1 = 2 swings
Min 2 = 4 swimgs
Min 3 = 6 swings
and so on

24/16kg

Thursday 10, April 2014

Skill:

10 mins to work on headstands

Strength:

Bench press

5-3-1+
75/85/95%

Stabilizer:

50 partner medicine ball hollow rock tosses

Metcon:

5x
20 wall balls 20/16lbs
10 box jumps 32/24inch
50 Double unders

Wednesday 9, April 2014

TODAY IS THE DAY WE DO THE WOD IN HELP TO COACH DEBBIE OVER AT CFI!!!!

Skill:

Wall walks
3x10 - rest as needed

Strength:

Clean and jerk skill/strength for today's workout

Stabilizer:

50 partner medicine ball Russian twists
Lie on your back with bent knees, feet flat on the floor - your partner holds your feet - hold a medicine ball with arms fully extended out in front of you, raise yourself off the ground a few inches, all stabilizer muscles engaged and with the ball locked in front of you twist from side to side touching the ball to the ground

Metcon:

"Debbie"

Ladder of
Clean and jerks @ 75% of Body weight
Burpees

10-9-8-7-6-5-4-3-2-1 C&J
1-2-3-4-5-6-7-8-9-10 Burpees

Always adds up to 11

Do 10 C&J then 1 burpee
9 C&J and 2 burpees
8 C&J and 3 burpees
and on down till you finish with
1 C&J and 10 burpees

Tuesday, April 8, 2014

Tuesday 8, April 2014

Skill:

L - holds

Strength:

Back squats
5-3-1+

Stabilizer:

100 medicine ball partner tosses

Metcon:

400m run
21 thrusters 42.5/30kg
800m run
15 thrusters
400m run
9 thrusters

Monday 7, April 2014

Skill:

10 mins on headstand work
Free or wall

Strength:

3rd week of our Wendler cycle - last power lift cycle and we go into our Oly cycle :-)

Strict press

5-3-1+


Stabilizer:

Partner stabilizer this whole week

50 each of
Hollow rock tossing - This exercise requires 3 medicine balls. You and a partner each hold a medicine ball between your feet. Lie on your backs with your feet facing each other about. (distance depends on how far you can throw the ball) Take the third ball and throw it to your partner. As you catch the ball rock back in a tight hollow then rock forward and throw the ball.

Metcon:

Taylor
4 rounds for time of:
Run 400 meters
5 burpee muscle-ups
SCALE - 15 burpee pull ups
15 dips
If you've got a 20-lb. vest or body armor, wear it.

Taylor_th.jpg

U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.

Friday, April 4, 2014

Manion WOD - fundraiser April 26th 2014

TMFlogoVertical

“Prepare for Glory!”


Memorial WOD Event Details:

  • Date
    • April 26, 2014
    • 7a.m. - 9a.m.
    • Location
      • BattleBorn CrossFit
      • What is the WOD?
        7 Rounds for time
          400 Meter Run
          29 Back Squats
      • You can donate if unable to attend Eventbrite - Travis Manion WOD Main Event Crossfit Infinity
         
      • Crossfit Affiliates Across the Nation
          • Team created
          • Go to the registration and join the team -https://www.eventbrite.com/teams/battleborn-crossfit/671529/edit
          • Work hard with us
         

Why Participate in the Manion Memorial WOD?

  • Memorial WODs are a crucial part of the CrossFit community, and we are all called to act and ensure that these warriors and their families are NEVER FORGETTEN!
  • The Manion WOD not only allows you to honor a hero who paid the ultimate sacrifice on a tour he volunteered for in Iraq, but it supports an organization that ensures that a supportive infrastructure is in place to care for transitioning veterans and Gold Star families.
  • Receive a limited edition Manion Memorial WOD T-shirt with your registration.
  • Incentive prizes for the top fundraising affiliate and individual.

“If Not Me, Then Who…”


Shortly after the death of 1st Lt. Travis Manion in Iraq on April 29, 2007, the fallen Marine’s mother, the late Janet Manion, founded the Travis Manion Foundation to assist our nation’s veterans and families of the fallen. Headquartered in Doylestown, PA with another office in San Diego, the Foundation is focused on empowering the nation’s veterans and families of the fallen.
The words Travis spoke before leaving for his second and final deployment to Iraq – “If Not Me, Then Who…” – have inspired a national movement that is growing rapidly. Veterans and families of the fallen are spearheading this movement to build a nation of heroes in which character, leadership and service are in action every day.

The 31Heroes Project

  • Since its inception, 31Heroes has strived to support programmatic non-profits who are making a true impact on returning veterans and surviving families.  31Heroes is proud to be on ongoing athletic and special events partner to the Travis Manion Foundation. To date, we have provided them with $400,000 to support their programs. Here is why we believe in the Travis Manion Foundation…
  • The Travis Manion Foundation engages with veterans and families of the fallen in all stages of their personal journeys and offers them unique opportunities to empower them to achieve their goals. Through the Mentoring and Advocacy Program, Expeditions, the Ambassador Corps, and the 9/11 Heroes Run, veterans and families of the fallen are leading in their communities. They are challenging themselves and others to continue the service to community and country exemplified by the nation’s fallen heroes and veterans. The Travis Manion Foundation believes that the best way to honor the fallen is by challenging the living.
  • Civilian Military Combine has played a crucial role in growing and supporting the efforts of both 31Heroes and the Travis Manion Foundation.  CMC is helping both organizations realize the full potential of engaging and ongoing partnerships with like-minded athletic organizations.

Travis Manion Foundation

  • The Travis Manion Foundation engages with veterans and families of the fallen in all stages of their personal journeys and offers them unique opportunities to empower them to achieve their goals. Through the Mentoring and Advocacy Program, Expeditions, the Ambassador Corps, and the 9/11 Heroes Run, veterans and families of the fallen are leading in their communities. They are challenging themselves and others to continue the service to community and country exemplified by the nation’s fallen heroes and veterans. The Travis Manion Foundation believes that the best way to honor the fallen is by challenging the living.

Powered by Civilian Military Combine

  • Civilian Military Combine: America’s Race has played a crucial role in growing and supporting theefforts of both 31Heroes and the Travis Manion Foundation. CMC is helping both organizations realize the full potential of engaging and ongoing partnerships with like-minded athletic organizations. For more information: http://civilianmilitarycombine.com

Friday 4, April 2014

Skill:

Ahhh we are using both you practiced this week in today's WOD

Strength:

Bench press

3-3-3+
70/80/90%

Metcon:

Today is Jenn birthday, and even though she wasn't sure about a birthday workout when Cindy told me it was her birthday, I made the decision for her.

HAPPY BIRTHDAY Jennifer Thatcher!

6 Min AMRAP

1 muscle up
4 pistol squats - each leg
8 HSPU
** if you don't have a muscle up on the rings or the bar UNASSISTED yet, you get to do
3 pull ups - strict
3 dips

Rest 1 minute

6 Min AMRAP

4 clean and jerks 60/40kg
8 double tap wall balls 20/16lbs
9 box jumps 24-20inch

Her birthday is

4-4-1988 she is 26

You know me and trying to get the numbers of the birthday in

Two (2) Age - # of AMRAPS
Six (6) Age - # of minutes of AMRAPS

Four (4) Month April
Four (4) Day
One (1) Year
Nine (9) Year
Eight (8) Year
Eight (8) Year


Debbie Rominger charity WOD held at BattleBorn Wednesday April 9th 2014


Debbie WILL NOT be able to get lifesaving surgery if we can't raise enough money.  Her insurance may cover nothing.  At best, it will cover half.  This leaves her with a bill of AT LEAST $100,000! 

This event is meant to be done in YOUR gym with YOUR peeps.  We want every box in the world to come together and support Debbie.  The leaderboard is shared.  But the experience of supporting Debbie is something that each box will have within their own community.  You are part of a great and supportive community within your box.  And that box is part of a much larger community.  We want each small community to band together with every other small community to create a worldwide virtual event that will hopefully raise enough money to save Debbie's life!


Workout 

 For Time
  10 Burpees, 1 C&J (75 percent BW),
  9 Burpees, 2 C&J,
  8 Burpees, 3 C&J,
  ....
  1 Burpee, 10 C&J
More About This Event:

CFI is raising money to support a loved one within the family at CFI, Debbie Rominger.  Debbie has been diagnosed with a very rare and very aggressive form of cancer.  Debbie has been relentless in her support of any noble cause that crosses her path.  We are still in shock.

CFI and Debbie's hope is that each box in Northern Nevada, California, heck!... The WORLD, will participate in this virtual event.  At CrossFit Initiative, they are doing this workout on April 4th at 6pm. 
 
We are doing it Wednesday April 9th. 
 
You can register for the event, and donate that way, or since we are doing it as part of our regular programming - I am hoping to get your donations here at BBCF, in any form you can donate from the CHANGE IN YOUR CAR to a small amount you might have in your pocket - every little bit helps!
If you want to be part of the leader board, you can register here and email your scores to Soupha@crossfitinitiative.com.  Your scores will be entered and you will show up on the scoreboard. 
 
Also, I would love for you too all wear something purple so we can show even more support and take a group picture, Then CFI will get it on Debbie's webpage. 
We are all very hopeful that this event will spread like wildfire and Debbie will not only get much needed financial support, but that she will feel the love of the CrossFit Community!  Because the creators of ABoxAbove Tournament are personal friends of Debbie, all fees will be donated back to her.  Let's support this wonderful woman in her hour of need!

Thursday, April 3, 2014

Thursday 3, April 2014

Skill:

Pistol squats

http://www.beastskills.com/one-legged-squat-the-pistol/

Strength:

Back squats

3-3-3+
70/80/90%

Stabilizer:

3x
10 Glute ham leg raises
25 side plank v-ups

Metcon:

4 mins out of medium pace run
4 mins OR less of a redline run back
then
7 min AMRAP
10 burpee pull ups
15 toes to bar
20 double unders

Score is total time plus rounds

Wednesday, April 2, 2014

Wednesday 2, April 2014

Skill:

HSPU

Strength:

power cleans

3-3-3-3-3

Stabilizer:

3x
25 half sit ups
25 baby hollow rocks 20/16lbs

Metcon:

3x
1 min each movement

SDHP
KB swings 32/24kg
Hang cleans
Evil wheels
Front squats

Bar weight choices:

60/50kg
50/40kg
40/30kg

You pick a weight that is challenging, yet doable, yet you are DON at the end!

Score is total # of reps

Debbie CrossFit Initiative Coach - Friend - Mother - Soul Mate - Inspiration!!!!


Hey everyone - THIS IS A VERY IMPORTANT MESSAGE AND CAUSE!!!
Debbie is a coach at Initiative, a friend, a mother, a soul mate to another fellow athlete, and all around a great person. She is getting F*%$ED by her insurance company and is st...ruggling to make the "deposit" for a life saving procedure to remove a 15lb cancerous tumor from her stomach. PLEASE PLEASE ANYTHING at all you can donate - DO!!!! We will also be hosting the online tournament WOD for her, but that is the least of my concern as opposed to getting money in her account for her to continue the life she has lead and be the MOTHER HER CHILDREN DESPERATELY NEED!!!!

Debbie's predicament facts:
It’s important that people understand that Surgery isn’t an option for her without money.
She has a 15+ lb tumor in her abdomen that is growing and will kill her if not removed soon.
Her insurance will not cover the procedure, hospital bills, travel expenses, etc.
Treatment options in Reno are, in summary: try chemo and die....
She is tentatively scheduled to have surgery on the 15th, but she has to come up with lots of money before the hospital will formally put her on the schedule.
I only say these things because I know you are all trying very hard to get the word out and help Debbie.
I’m very hopeful that we can get the CF community around the world to find out about Burpees and Jerks for Debbie and participate. Keep working hard guys. You have all been absolutely amazing and you make me proud. I know Debbie is feeling very loved by you all! --by Ty Jones 

 

The 2 links are:


 Family and Friends, and friends of friends: www.trainerdebbie.com


 CrossFit boxes and friends: https://www.aboxabove.com/signup?id=533488e7c47e0d8f2b000014



PLEASE ANYTHING YOU CAN DONATE HELPS!!!!!

Tuesday, April 1, 2014

Tuesday 1, April 2014

Skill:

Pistol squats

Strength:

Strict press

Stabilizer:

3x
25 v twist each side 20/16kg
25 four count mountain climbers

Metcon:

10-9-8-7-6-5-4-3-2-1
Man Makers 35/25lbs
1-2-3-4-5-6-7-8-9-10
Rack lunges 40/30kg

Monday 31, March 2014

Skill:

Monday - Wednesday - Friday

HSPU

Tuesday - Thursday

5 min AMRAP as a class

Pistol squats

Strength:

Week 2 Wendler Cycle

Deadlifts

Stabilizer:

3x
25 GHD sit ups
25 Evil wheels

Metcon:

"Jumping Jack"

20 Min AMRAP

10 push press 52.5/32.5kg
10 KB swings 24/16kg
10 box jumps 24/20in
50 double unders

Friday 28, March 2014

Skill:

Bar muscle ups

Strength

Back squats

Stabilizer:

max effort plank hold

Metcon:

Workout 14.5

21-18-15-12-9-6-3 reps for time of:
Thrusters 42.5/30kg
Bar facing burpees

Thursday 27, March 2014

Skill:

Bar muscle up

Strength:

Power clean

3-3-3-3-3

Stabilizer:

25 GHD sit ups
25 GHD leg raises

Metcon:

12 min AMRAP

20 KB swings 24/16kg
then each side
2 KB cleans
1 KB strict press
3 KB front squats

back to 20 swings and keep up the cycle for 12 minutes

Wednesday 26, March 2014

Skill:

Bar muscle ups

Strength:

Strict press

5-5-5+

Stabilizer:

100 evil wheels

Metcon:

5x
3 min rounds AMRAP
1 min rest in between

100m sprint
5 one arm KB swings 24/16kg
5 Reverse KB lunges one arm 24/16kg
5 KB strict press 24/16kg
*** each side 5 on each

Wednesday, March 26, 2014

Tuesday 25, March 2014

Skill:


Bar muscle ups


Strength:


Deadlifts


5-5-5+
65/75/85%


Stabilizer:


100 half sit ups


Metcon


***Always 10 KB swings
10 swings each round with a ladder of goblet squats
10-9-8-7-6-5-4-3-2-1--3-4-5-6-7-8-9-10 at 24/16kg

Monday 24, March 2014

Skill:


Bar muscle ups - all week


Week one for our new strength cycle


All numbers are based off 90% of your new 1 rep max


Strengh:


Bench press


5-5-5+
65-75-85%


Stabilizer:


100 bicycles


Metcon:


200m run
20 burpees
400m run
40 plyo push ups
600m run
60 burpees
800m run
80 plyo push ups

Friday 21, March 2014



Skill:


10 minute mobility


Strength:


Make up a lift missed or one you know you can PR on


Stabilizer:


100 sit ups


Metcon:


Workout 14.4

MEN - includes Masters Men up to 54 years old

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups



WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

Thursday 20, March 2014

Skill:


10 minutes mobility


Strength:


Strict press


5-5-3-3-1-1-1


Metcon:


Fat Fran Yogs


21-15-9


Thrusters 42,5/30kg
Pull ups


*200m run after each round
**With a weight vest 25/15lb - worn the entire WOD

Wednesday 19, March 2014

Skill:


10 minutes mobility


Strength:


Deadlifts


5-5-3-3-1-1-1


Stabilizer:


100 v-twists 20/10kg


Metcon:


2x


20 of each of the following moves


Jumping squats 20/15kg
Kb swings 32/24kg
Burpees
OHS 42.5/30kg
GHD sit ups
Box jumps 24/20in
OH KB lunge 20/16kg

Tuesday 18, March 2014

Skill:


10 minutes mobility


Strength:


Bench press


5-5-3-3-1-1-1


Stabilizer:


100 four count flutter kicks


Metcon:


12 min EMOM


Odd minutes
30 double unders


Even minutes
3 squat cleans - adding one per round


70/50kg
60/40kg
50/30kg



Monday 17, March 2014

Skill:


10 minutes of mobility - all week


Strength:


This week is our new one rep max week - GET IT!!!


Squat


5-5-3-3-1-1-1


Stabilizer:


100 bicycles


Metcon:


B2B tabatta something WTF
Pull ups - "rest" 10 seconds is chin over bar
Push ups - "rest" 10 seconds is in down position
Squats - "rest" 10 seconds is in the bottom of your squat position
Sit ups - rest" 10 seconds is in a v-up position

Friday 14, March 2014

Skill:


Max effort strict chin ups - one set


Strength:


Power snatch


2-2-2-2-2
or
1-1-1-1-1-1-1


Stabilizer:


100 half sit ups


Metcon:


21-15-9


Power clean 70/50kg
C2B pull ups
HSPU
* as soon as done with the 9 round take off on a
800m run


or


14.3


Workout 14.3

MEN - includes Masters Men up to 54 years old

Complete as many reps as possible in 8 minutes of:

135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb.
deadlifts, 15 reps
15 box jumps, 24-inch
225-lb.
deadlifts, 20 reps
15 box jumps, 24-inch
275-lb.
deadlifts, 25 reps
15 box jumps, 24-inch
315-lb.
deadlifts, 30 reps
15 box jumps, 24-inch
365-lb.
deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old

Complete as many reps as possible in 8 minutes of:

95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb.
deadlifts, 15 reps
15 box jumps, 20-inch
155-lb.
deadlifts, 20 reps
15 box jumps, 20-inch
185-lb.
deadlifts, 25 reps
15 box jumps, 20-inch
205-lb.
deadlifts, 30 reps
15 box jumps, 20-inch
225-lb.
deadlifts, 35 reps
15 box jumps, 20-inch

Thursday 13, March 2013

Skill:


Max effort strict pull ups - one set


Strength:


Hang snatch


3-3-3-3-3


Stabilizer:


100 four count flutter kicks


Metcon:


100 double unders


then


Kettlebell Hellion


2-4-6-8-10-8-6-4-2
One arm kettlebell swings
One arm clean and press
One arm snatch
One arm front squat


then finish with another


100 double unders


* AHAP
**Each round is to each side - then increase to next round