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, November 29, 2011

Monday 28, November 2011

"Santora"

Three rounds for reps of: 155 pound Squat cleans, 1 minute 20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute 245 pound Deadlifts, 1 minute Burpees, 1 minute 155 pound Jerks, 1 minute Rest 1 minute

Post total reps completed to comments.


U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.

Monday, November 28, 2011

Sunday 27, November 2011

Ewwwwww this is not pretty.

3x
1000m row
30 thrusters 20kg
30 pull ups

Saturday 26, November 2011

Jeez Louise we are running today....

Team of two for this one.

2000m run
50 push ups
Flutter kicks (you flutter kick till partner done with push ups and switch)
1600m run
40 push ups
Flutter kicks
1200m run
30 push ups
Flutter kicks
800m run
20 push ups
Flutter kicks
400m run
10 push ups
Flutter kicks
And
Time!!!!

Friday 25, November 2011

Day after, let's burn some turkey off.

Two classes only 10&4

Team WOD - compliments of Gene

4 person team 20 min AMRAP

400m run
Push ups
Sit ups
Squats

One person runs, the other three do the movement until the runner comes back - and switch.

Thursday 24, November 2011

It's our annual T-day WOD

Turkey Twins!!!

1 class only at 6:30am

Wednesday 23, November 2011

Skill:

Pull ups

Strength:

Deadlifts
5-5-5-3-2-5

Metcon:

5x
10 overhead kettlebell sit ups 20/16kg
10 kettlebell swings 32/24kg
10 kettlebell SDHP 32/24kg
20 double unders

Tuesday 22, November 2011

Skill:

Pull ups

Strength:

Strict press
5-5-5-3-2-5

Metcon:

1.5 mile run - AS FAST AS EVER!!!!

Tuesday, November 22, 2011

Monday 21, November 2011

The week of Thanksgiving.

Have you thought about what your thankful for lately? I think sometimes we forget to stop and think about everything and everyone that helps us make our lives what they are.

I am thankful for so many reasons, people, things, in my life - but I want to take a quick moment to say to all of you how thankful I am that you have put your spirit of health and fitness in the care of BattleBorn CrossFit.
I am thankful for my amazing.coaching staff.
I am thankful for my FAMILY of members.

Thank you guys, I love you all!!!!


Skill this week is pull ups! All kinds, work on killing, strict, weighted, butterfly, you name it work on it.

Strength

Back squats
5-5-5-3-2-5

Metcon:

50 dead hang pull ups
100 air squats

* score is number of rounds to complete pull ups and total time.

(Mine was at least 15+ rounds - I was so impressed with my start too.)

Sunday, November 20, 2011

Sunday 20, November 2011

Thanks Dodger Dave!!!!

4x
20 wall balls
20 medicine ball sit ups
20 box jumps
20 push ups

Saturday 19, November 2011

Saturday workouts are the best!!!!

5x
800m run
30 kettlebell swings 32/24kg
30 pull ups
30 clapping push ups

Eva with a twist I know, like Eva needs any help!

Friday 18, November 2011

Coach Matt's birthday today!
Looking to mimic the fire test.

2x
100m over head plate carry 20/10kg
100m sandbag carry
45 box jumps 24/20 inch
50 SDHP 45/30kg
50 sledge hammer swings
100m sandbag carry
35 box jumps
100m over head plate carry

Happy birthday Matt!
Love you!

Wednesday, November 16, 2011

Wednesday 16, November 2011

Skill:
Double unders

Strength:
Bench press
5-5-5-3-2-5

Metcon:

8x100m sprints on the minute
4x 200m sprints on the two minute
2x 400m sprints on the three minute

Tuesday 15, November 2011

So first week of added skill work. Weekly we will pick a movement we need to work on and do so for 5-10 minutes everyday.

Skill:
Double unders

Strength:
Front squats
3-3-3-3-3

Metcon:

12 min AMRAP
5 burpees
10 air squats
20 double understand / 40 singles

Monday, November 14, 2011

Monday 14, November 2011

Strength:

Snatch
1-1-1-1-1-1-1
Or
3-3-3-3-3

Metcon:

800m run
3x
10 right kb snatch 24/16kg
10 left kb snatch 24/16kg
10 strict pull ups
800m run

Sunday 13, November 2011

Gotta love our easy Sunday days!!!

15 min AMRAP

10 four count push ups
10 kettlebell swings 24/16kg
10 four count flutter kicks
10 burpees
10 wall balls 20/16lbs

Saturday 12, November 2011

In honor of Veterans Day, we have one of the original Hero WOD's.

"Murph"

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

* optional body armor :-)

Friday 11, November 2011

Skill work:
Pick a movement and go.

Metcon:
5 min easy run
5 min moderate run
5 min fast run
Turn around redline back.

Negative split

Thursday 10, November 2011

Metcon:

Beginner - Intermediate

35-20-10
Kettlebell swings 24/16kg
Push ups
Overhead squats

Intermediate - Advanced

50-35-20-10

Wednesday, November 9, 2011

Wednesday 9, November 2011

Today we honor our first female Hero WOD.

"White"

Five rounds for time of:

15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters


U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney

Tuesday, November 8, 2011

Tuesday 8, November 2011

Strength:

Snatch
1-1-1-1-1-1-1 heavy single sets
or
3-3-3-3-3 technique work

Metcon:
400 m run
2x
25 pull ups
25 squats
400m run
2x
25 push ups
25 sit ups

***** be prepared for rope climbs tomorrow.

Monday 7, November 2011

Ummmmm I forgot what our strength was...

Ahhhhhhh

Strength:

Push press
3-3-3-3-3

Metcon:

5x
25 Deadlifts 85/65kg
50 situps

Sunday, November 6, 2011

Sunday 6, November 2011

Recovery day

Metcon:
50 burpees
5 minutes of Cindy
****5 pull ups, 10 push ups, 15 Squats AMRAP 5 minutes
100 double unders

Saturday 5, November 2011

Holy huge Sat class.

What a lil diddy we have planned for you today!!!

Running with Angie

1 mile run
100 pull ups
1 mile
100 push ups
1 mile
100 sit ups
1 mile
100 Squats
1 mile

Ok, so I posted this on the board, but just in case anyone is wondering... We all know how hard I can be on myself, and my performance...
So, I also do the dry land conditioning for the Reno Aquatic team at 7:45 on Saturday. The kids are great, and get their asses busted by me and Jason three times a week.
This is a conversation myself and Patrick had on Saturday, after they were done and I just started.

Patrick - "Alena your a beast."
Alena - "Pffffffff"
Patrick - I don't know any girls who can do one pull up, let alone 100 without a band."
Alena - in my head dismiss it.

So, mile 4, I'm running, I'm running, thinking I should be rowing my knee is pissed, why do I even do this??? Blah blah same crap I play over and over in my head. Then for some reason Patricks comment comes into my mind, and makes me truly think about me, my abilities, my skills, my desire and determinations.

I had to re-evaluate right then, and realized he was right!

So, every once in a while I need to stop being so hard on myself, take others thoughts and comments into perspective and know I do rock!!!

Thanks Patrick, you helped me dig in and for even just a minute make me proud of me.

Friday 4, November 2011

Skill work today.
Pick a movement, pull ups, l-sits, double understand and practice.


Metcon:
15 minutes out for a run, then turn around and red line back.

Negative split.

Thursday, November 3, 2011

Thursday , November 2011

Wow - thanks to everyone for making this week so awesome.
New clients, old clients, outstanding coaches THANK YOU!

Strength:

Back squats
5-5-5-3-2-5

Metcon:

Kettlebell Tabatta

Swings 24/16kg
V-twists
Goblet squats
Upper cuts

Performed per movement for 4 mins of 20 seconds on 10 seconds off, lowest rep of each movement is your score.

Wednesday, November 2, 2011

Wednesday 2, November 2011

Strength:

Power cleans
3-3-3-3-3
* skill technique work for the Metcon!

Metcon:
Operation Rock -n- Roll - compliments of Coach Rob Led with Brassringfitness.com

10,000lb Deadlifts
7,500lb power cleans
5,000lb push jerk

So, whatever weight you choose, you must perform the said exercise as many times needed to get to said weight.

Beginner students

Cindy
AMRAP 20 MIN

5 pull ups
10 push ups
15 squats

Tuesday, November 1, 2011

Tuesday 1, November 2011

Strength:

Deadlifts
5-5-5-3-2-5

Meton:

10x
Waiter carry wall walks 24/16kg
10 swings
10 push ups