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, December 24, 2013

Tuesday 24, December 2013

12 Days of CrossFit performed BattleBorn style

1 clean and jerk
2 muscle ups
3 deadlifts
4 box jumps 30/24in
5 snatch
6 wall balls 20/16lb
7 kettlebell swings 32/24kg
8 burpees
9 front squats
10 clapping push ups
11 rack lunges per leg
12 chest 2 bar pull ups

Bar weight 60/40kg

Performed as the song

1 clean and jerk

2 muscle ups
1 clean and jerk

3 deadlifts
2 muscle ups
1 c&j

and on down to

12 c2b pull ups
11
10
9
8
7
6
5
4
3
2
1 c&J

Holiday Hours

Christmas Day

Closed

12-26 to 12-30

Normal Hours

New Years Eve

6a.m.
7a.m.
Open gym from 10a.m. to Noon

New Years Day

Closed - BUT we will be working on the gym if anyone wants to help :-)

Friday, December 20, 2013

Friday 20, December 2013

Skill:

Double unders

Strength:

Back squats
1 pause (3 second hold) back squat + 2 back squats
Work up to a heavy triple then
5 sets at that weight
Rest between sets

Stabilizer:

50 hollow rocks
50 supermans
50 mountain climbers

Metcon:

12 minutes
Odd: 5 clean and jerks 80%
Even: 10 burpees

Thursday, December 19, 2013

Thursday 19, December 2013

Skill:

3x ME pull ups - strict

Strength:

Snatch grip dealifts
5-5-5-5-5

Good mornings
5-5-5


Stabilizer:

100 ab mat sit ups

Metcon:

"Cindy"
or
"Mary"

LOG on YOUR card

Wednesday, December 18, 2013

Wednesday 18, December 2013

Skill:

3x ME ring dips

Strength:

Power clean
new 1 rep max in 10 mins

OHS
3 rep max in 10 mins

Stabilizer:

3x10 Turkish Get ups
Get heavier than you started with

Metcon:

EMOM 15 min limit

1 Ground 2 OH 60/40kg
3 pistol squats

*increase G2OH by one rep every round
*switch legs on pistol squats

Tuesday, December 17, 2013

Holiday Hours for the end of 2013

Christmas Eve

Open gym from 9a.m. to Noon

Christmas Day

Closed

12-26 to 12-30

Normal Hours

New Years Eve

6a.m.
7a.m.
Open gym from 10a.m. to Noon

New Years Day

Closed - BUT we will be working on the gym if anyone wants to help :-)

Saturday December 21st HOLIDAY POT LUCK!!!!

Hey guys just a reminder

This Saturday at 4:00 p.m. is our Holiday Pot Luck - NOT Paleo :-)

Bring your favorite dish and be ready to laugh and have a great time meeting your other BBCF family members during this holiday season!

Can't wait to see you all and eat all your yummy food!

Tuesday 17, December 2013

Skill:

3 x ME pull ups

Strength:

Front squats
3 rep max in 10 minutes

Snatch
1 snatch + 1 hang snatch
work to max for day then 3 sets at that weight

Stabilizer:

Max rep GHD sit ups

Metcon:

"Annie"
then immediately follow with a mile and a half run as quickly as possible!

Monday 16, December 2013

Skill:

Double unders

Strength:

Back squats

5-5-5-3-2-5 - get HEAVYYYYYY - I am watching

Stabilizer:

3x
30 back ext
30 hollow rocks
30 v-twist

Metcon:

4 mins at each movement - keep a running count for the total

KB swing 32/24kg
Sit ups
OHS 30/20kg
Wall balls 20/16lb
Burpees

This workout was one of those that was taxing and exhausting in a CrossFit kinda way

Saturday 14, December 2013

You can all thank my beautiful and wonderful son for this one!

1000 m row or 1000 single jumps (calves hurt)
100 air squats
100 push ups
100 sit ups

800 m run
80 weighted step ups - 20kg in each hand 24in box
80 ring rows
80 weighted v-twists

600 m row or 600 single jumps
60 lunges - each leg
60 pull ups
60 GHD sit ups

400m run
40 wall balls 20/16lb
40 burpees - hated
40 v-ups

200m row or 200 single jumps
20 deck squats - love these
20 chin ups - sucked ass today
20 hollow rocks

And the quote of the day.....

Amy Hoover - "Not only are you a sadist but a masochist, which makes it sooooo much worse!"

Friday 13, December 2013

Skill:

3x
Max effort ring dips

Strength:

Bench press

5-5-5-3-2-5

OHS
10 mins to find 3 rep max

Stabilizer:

100 evil wheels 60kg

Metcon:

400m run
30 KB swings 24/16kg
400m run
30 goblet squats
400m run
30 KB snatch to each arm
400m run
30 KB clean and press to each arm

Thursday 12, December 2013

Skill:

3 x max effort ring dips

Strength:

15 mins to work to a 1 rep max power clean

Stabilizer:

3x
20 GHD sit ups
10 RDL 60/40kg

Metcon:

100 double unders
20 walking lunges - each leeg
30 box jumps 30/24in
40 kb swings 32/24kg
50 wall balls
100 double unders

Wednesday 11, December 2013

Skill:

HSPU

Strength:

Back squats

3-3-3-3-3-3-3-3 at 80% of your 1 rep max

Stabilizer:

Max effort toes 2 bar
50 Supermans
Max effort Knees 2 elbows

Metcon:

5x
50 double unders
10 HSPU
500m row
10 OHS 60/42.5kg

Wednesday 11, December 2013

Skill:

HSPU

Strength:

Back squats

3-3-3-3-3-3-3-3 at 80% of your 1 rep max

Stabilizer:

Max effort toes 2 bar
50 Supermans
Max effort Knees 2 elbows

Metcon:

5x
50 double unders
10 HSPU
500m row
10 OHS 60/42.5kg

Tuesday 10, December 2013

Skill:

Double Unders

Strength:

Snatch
1 snatch + 2 hang snatch
Work up to max for the day

Clean and jerk
2 cleans + 2 jerks
Work up to a max then drop 10kg and perform 3 sets at that weight

Stabilizer:

10 hanging L leg lifts
10 weighted back extensions

Metcon:

10 clusters 60/42.5kg (a cluster is a squat clea- stand up - and then do a thruster = 1 rep)
5 strict pull ups
10 ring push ups

Monday 9, December 2013

Skill:

HSPU

Strength:

Pause front squats
Work up to a heavy double
5 sets at that weight

Stabilizer:

Max distance farmers carry 32/24 each hand

Metcon:

"Willy"
Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood
Post time to comments.
DSC01285_2_th.jpeg
U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

Friday, December 6, 2013

Friday 6, December 2013

Skill:

10 minutes Turkish get ups - get heavy

Strength:

Clean and jerk

15 minutes to work to a max - try to set a new PR

RDL - Romanian deadlifts

3x10
add weight each set

Stabilizer:

3x
15 GHD sit ups
15 evil wheels

Metcon:

21-15-9

Thrusters 52.5/42.5kg
Burpee box jumps 24/20in

Thursday, December 5, 2013

Thursday 5, December 2013

Skill:

Snatch press
3x10

Strength:

Deadlifts

7 mins to find your 3 rep max

OHS

10 mins to find your 3 rep max

Stabilizer:

Good mornings
3x10
add a little weight

Metcon:

3x
4 min AMRAP

20 wall balls 20/16lb
200m SPRINT

Rest 1 minute between the above three rounds

then after 1 minute rest on final AMRAP

3x
20 weighted v-ups
20 weighted v-twist
20 weighted sit ups
AHAP

Wednesday, December 4, 2013

Wednesday 4, December 2013

Skill:

Snatch balance

3x10

Strength:

Front squat

work up to a max double then perform

2-2-2-2-2

Squat clean

7 minutes to find your max for the day

Stabilizer:

1 x max plank hold

Metcon:

2-4-6-8-10

Strict pull ups
Barbell complex 70/50

Barbell complex = 1 rep is 2 deadlifts
                                            2 hang cleans
                                            2 front squats
                                            2 push press

Tuesday, December 3, 2013

Tues:day 3, December 2013

Skill:

10 minutes toes to bar

Strength:

Snatch

work to a max for the day then drop 10kg and perform

1-1-1-1-1

Stabilizer:

100 evil wheels

Metcon:

12 min AMRAP

3 power snatch 60/42.5
6 toes 2 bar
9 push ups

Monday 2, December 2013

Skill:

100 strict push ups

Strength:

Pause back squats

10 minutes to work up to a heavy set of 3, then perform 3 sets of 3 at that weight

Clean and jerk

5 sets of 3 at 85% of your max
2 cleans + 2 jerks = 1 rep

Metcon:

3x

800m run
10 push jerks 100/60kg

Friday 29, November 2013

Skill:

smile and work on something you may suck at

Strength:

OHS

10 minutes to find your 3 rep max

Deadlifts

5 minutes to find your 1 rep max

Metcon:

Shankle Complex

3x

3 sets of the following per round

2 hang cleans
1 squat clean
2 jerks

*bar can not touch the ground in a round
*if the bar touches the ground during a round 10 burpees
*increase weight each round
*rest as needed between rounds
*END WITH A HEAVY WEIGHT

Thursday 28, November 2013

Turkey Twins

 2x
200m backwards
25 goblet squats
25 burpees
400m run
25 kb swings
25 wall balls
400m run
25 pullups
25 Turkish get ups
200m backwards
If needed rest 1-3 minutes

HAPPY TURKEY DAY!!!!

NOW GET OUT THERE AND EAT SOME FOOD!!!

Wednesday 27, November 2013

Skill:

Bar muscle ups
3x10

Strength:

Snatch
10 minutes work up to your max for the day

Front squat
3 at 85%
2 at 90%
5 at 95%

Metcon:

Sally up Sally down

Front squats 50/30kg

rest 2 minutes

10 minute EMOM

4 power cleans 60/50kg
6 box jumps 30/24in
8 push ups

Tuesday 26, November 2013

So not sure how I missed a week of posting - no really I don't know how I managed it - but I did!

SORRY!!!!

Skill:

Good mornings
3x10

Strength:

Back squat

5-5-3-3-1+

Snatch grip deadlift + snatch pull

3 deadlifts + 1 pull = 1 rep

3-3-3-3-3 add weight till you end @ about 125% of  your snatch

Metcon:

2000m row
then as soon as you get it

8 min AMRAP
8 push press 60/42.5kg
8 jump squats 20/15kg
8 ring push ups