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!

Wednesday, September 30, 2015

Thursday 1, October 2015

AHHHHHHH it is the 1st of October, weather is changing, and it is going to be a great fall leading into the winter!

Warm up:

Yup yup, the same 10 minutes still to get through it

Stabilizer:

5 minutes max effort elevated side plank

Strength:

Finishing the max cycle with a BIG BENCH PRESS PR
1 rep max

Metcon:

2-4-6-8-10-12-14-16-18
Push ups - plyo
18-16-14-12-10-8-6-4-2
Kettlebell snatch

Wednesday 30, September 2015

Holy SH#% the PR's this week have been insane!!!!

Today alone, we had CeCe squat 2x body weight, Jason hit a 7.5kg on his squat, Parneeth had a 20kg PR on his back squat, and then we had Coach Markus who hit a huge and easy in my opinion 190kg back squat today!

Warm up:

Same as Monday and Tuesday 10 minute time limit

Stabilizer:

5 minute max effort hollow rocks

Strength:

1 rep max

Back Squats

Metcon:

"Annie Swings" - I love anything Annie!!!

50-40-30-20-10

Double unders
Sit ups
KB swings 24/16kg






Tuesday, September 29, 2015

Tuesday 29, September 2015

Warm up:

10 minutes to complete

500m row
Down and back on al mobility movements
Inch worms
Butt kickers
500m row
High knees
Duck walk

Stabilizer:

5 min max effort
V-twists

Strength:

Strict press
1 max rep this week

Metcon:

3x
400m run
7 sumo deadlifts 60/42.5
14 push press 60/42.5
21 burpees

15 minute time limit

Monday, September 28, 2015

Monday 28, September 2015

Bringing an end to our month of "Fran" this week, also a new 1 rep max week for our lifts, and setting up our new cycle of strength, technique, skill and conditioning.

A goal setting/survey/questionnaire is headed your way in the next few days, please be on the look for this and get it back to Derek and I so that we can schedule and sit down with you in the next month and lay out a plan for you individually to get you to the goals you want to see happen.

A few changes this week with the format of class - we are on a TIME frame :-)

Warm up: to be completed by 10 after class starts

500m row easy
2 passes (down and back)
inch worms
butt kickers
500m row medium
2 passes (down and back)
high knees
duck walks
500m row fast/hard

Stabilizer: to be completed by 15 after class starts

5 minute max effort ab mat sit ups

Strength:

Warm up 5-5-5 LIGHT
5 at 60% of your old max
3 at 70% of your old max
3 at 80%
2 at 90%
1 at 95%
1 at 100%
1 at NEW MAX

Deadlifts

Metcon:

"Fran"

21-15-9
Thrusters 42.5/30kg
Pull ups

Friday 25, September 2015

Warm up:

200m run
20 air squats
200m run
20 push ups
200m run
20 pull ups

Stabilizer:
50 v-twists

Strength:

15 minutes to work on Snatch

Metcon:

EMOM 12 minutes

2 deadlifts
2 hang cleans
2 power cleans
*weight is 60% of your Power clean max

Thursday, September 24, 2015

October 1st 2015 SCHEDULE CHANGES

HEY GUYS

AS OF OCTOBER 1ST, 2015

THE 10AM MONDAY-FRIDAY CLASS WILL BE CANCELED, AND THE TIME FOR THAT CLASS WILL NOW BE 12:15PM MONDAY-FRIDAY

So, one more time

10-1-15

10am class - CANCELED

12:15 class - OPEN

This is to help accommodate all the college students, and work peeps that can only get in here on lunch.

There is now 1 shower stall open as well for your use. Ask your coach about it :-)

This new class can be attended as a regular hour long BBCF style class, or you can come in do your warm up and then strength, or warm up and then metcon only also.

See you at NOON!!!

Thursday 24, September 2015

Warm up:

200m run
20 air squats
200m run
20 push ups
200m run
20 pull ups

Stabilizer:

3x25
Hollow rocks

Strength:

Back squats
12-10-8 warm up
3-3-2-1-1-1

Metcon:

12 min AMRAP
10 ring push ups
25 KB swings 32/24kg

Wednesday 23, September 2015

Warm up:

Running and some body weight :-0

Stabilizer:

4x
1 min handstand hold - you're thinking right now that isn't a stabilizer move... Well kick yourself upside down and hold it for 60 seconds and tell me what part of your stabilizer/core you are not using

Strength:

Strict press
12-10-8 warm up
3-3-2-1-1-1

Metcon:

"Viking Fran"
1000m row
21 thrusters 42.5/30kg
21 pull ups
750m row
15 thrusters
15 pull ups
500m row
9 thrusters
9 pull ups

Sadly today was Obinna official last day at BBCF. We will miss, love you, and know we will be trading off Vegas, Reno trips to see each other.

Tuesday, September 22, 2015

Tuesday 22, September 2015

Warm up:

200m run
20 air squats
200m run
20 push ups
200m run
20 pull ups

Stabilizer:

50 Knees to elbow - if you drop from bar 30 second plank hold each time

Strength:

Deadlift
12-10-8 warm up
3 at 70% of your OLD 1 rep max
3 at 80% of your OLD 1 rep max
2 at 90% of your OLD 1 rep max
1-1-1 at 100%b of your OLD     1 rep max

Metcon:

Run Run Run
3-3-3 minutes
5-5-5 minutes
7-7-7 minutes


Monday, September 21, 2015

Monday 21, September 2015

Warm up:

200m run
20 air squats
200m run
20 push ups
200m run
20 pull ups

Stabilizer:

50 KB sit ups

Strength:

This week rep scheme is
12-10-8 warm up
3 at 70% of your OLD 1 rep max
3 at 80% of your OLD 1 rep max
2 at 90% of your OLD 1 rep max
1-1-1 at your OLD 1 rep max

Metcon:

Kutschbach
7 rounds for time of:
11 back squats, 185 lb.
10 jerks, 135 lb.
Post time to comments.
Hero-Patrick-K_1_th.jpg
U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.

Saturday 19, September 2015

Every once in a while I post a Saturday just to remind you why you all love me so much!!!!

BWAHAHAHAHAHA

Round 1
20 min

Odd minutes - 10 bar facing burpees
Even minutes - 100 m rower sprint

*Note how many rounds you did NOT reach 100m

Rest 5 minutes

Round 2
20 min

Odd minutes - 5 tire flips
Even minutes - 100 double unders

* Note how many rounds you did NOT reach 100 double unders

Rest 5 minutes

Round 3

1 mile run - under 10 minutes

Rest 3 minutes

PENALTY Round

For every round you missed 100m row sprint = 5 strict pullups

For every round you missed 100 double unders = 10 weighted KB sit ups

For going over a 10 minute mile = 50 burpees

SPECIAL THANK YOU TO CECE FOR COACHING

Friday 18, September 2015

Warm up:

400m run
4x
10 PVC Dislocates
10 Back extensions
10 Push ups

Stabilizer:

100 ab mat sit ups

Strength:

Squats
12-10-8 warm up
2-2-2-2-2 at 95% of your 1 rep max

Metcon:

Well ummmmm is it bad I don't have it written down in my programming log, and I cant remember 4 days ago???

Friday, September 18, 2015

Thursday 17, September 2015

Warm up:

Yes it is the same today :-)

Stabilizer:

50 Kettlebell windmills

Strength:

Strict Press
12-10-8 warm up
2-2-2-2-2 at 95%

Metcon:

7 min AMRAP

7 burpee box jumps
7 muscle ups
7 front squats 70/50kg

2 min rest

50 feet walking lunges 60/40kg
400m run

Wednesday 16, September 2015

Warm up:

400m run
3x
10 PVC dislocates
10 Back extensions
10 Push ups

Stabilizer:

100 ab mat sit ups

Strength:

Deadlifts
12-10-8 warm up
2-2-2-2-2 at 95%

Metcon:

3x
75 Double unders
15 Toes to bar
15 Push press 60/42.5kg

Tuesday, September 15, 2015

Tuesday 15, September 2015

Warm up:

400m run
4x
10 PVC dislocates
10 Back extensions
10 Push ups

Stabilizer:

100 one and half sit ups

Strength:

Bench press
12-10-8 warm up
2-2-2-2-2 at 95% of 1 rep max

Metcon:

4x
15 box jumps 30/24in
400m run

Monday 14, September 2015

Warm up:

400m run
4x
10 PVC dislocates
10 back extension
10 push ups

Stabilizer:

50 v-twists

Strength:

Power cleans
3-3-3-3-3
Squat cleans
2-2-2-2-2

Metcon:

"ElizaFran"

21-15-9
Cleans 60/42.5kg
Ring dips
9-15-21
Thrusters 42.5/30kg
Pull ups

Friday 11, September 2015

Warm up:

Finishing out this week with a good old fashioned CF style warm up

Stabilizer:

100 sit ups

Strength:

Snatch

15 minutes of work time
*New athletes - your coach will be right there!
*Athletes semi comfortable with snatch - your coach will be there!
*Snatchtastic athletes - your coach will be there!

Metcon:

12 min EMOM

3 burpees
3 G2OH - prefer snatch, but clean and jerk, clean and press is just as good
*Snatch 50/35kg
*Clean and press 60/40kg

Thursday 10, September 2015

Warm up:

Yup you got it :-) same as Monday, Tuesday, and Wednesday

Stabilizer:

100 evil wheels

Strength:

Strict press
12-10-8 warm up
3-3-3-3-3 at 90% of your 1 rep max

*** We will one rep max the week of September 28th!!!!  Look forward to a total that week (Strict press, deadlift, and squat max) as well as our squat clean.

Metcon:

Sticking with Fran month, so today we have

"Dumb Fran"

21-15-9

Dumbbell thrusters 45/30lb dumbbell in each hand
Pull ups

Wednesday, September 9, 2015

Wednesday 9, September 2015

Warm up:
100 double unders or 300 single jumps
Then
3x
10 OHS
5 STRICT chin ups
10 Back extensions

Stabilizer:

50 STRICT pull ups - yes this is a stabilizer for you guys
Squeeze your core tight, your butt tight, and pulllllllll!!!!

Strength:

Power clean
3-3-3-3-3
Get heavy because....
Squat clean
2-2-2-2-2

Metcon:

This comes compliments of one of our newest members Dominic and his home gym in NorCal

"Ghost"

6x
1 min max calories on the rower / airdyne
1 min burpees
1 min double unders
1 min rest

Tuesday, September 8, 2015

Tuesday 8, September 2015

Hope everyone had a great relaxing weekend.
I got to see my son play in his first official college football game, and it was nothing short of amazing!

Warm up:

100 double unders - THIS IS YOUR TIME TO WORK ON THESE
If you refuse (Cory and Marc) then 300 singles
Then
3x
10 OHS
5 STRICT chin ups
10 Back extensions

Stabilizer:

50 KB wind mills AHAP

Strength:

Back squat

12-10-8 warm up
3-3-3-3-3 at 90% of your 1 rep max

Metcon:

600m run
10 deadlifts 75% of your 1 RPM
400m run
10 deadlifts
200m run
10 desdlifts

Monday, September 7, 2015

How to Do Hang Power Cleans - Technique WOD



Great podcast - Great site - Great tips

The Double-under


Monday 7, September 2015

LABOR DAY

Open gym hours 6am to 10am

4 workouts to choose from

Strength
Condition
Mobility

You name it, come in and do it today!

Friday 4, September 2015

Warm up:

200 meter jog
4x
10 air squats
5 strict pull ups
3 burpees
Then
200 meter sprint

Stabilizer:

100 elevated pulsing side plank  - each side

Strength:

Strict press

12-10-8 warm up
4-4-4-4-4 at 85% of your 1 rep max

Metcon:

Descending Ladder 12-1

Jump lunges
Plyo push ups

Thursday 3, September 2015

Warm up:

Same as Monday, Tuesday and Wednesdday this week :-)

Stabilzer:

40 toes to bar
   * if you drop 30 second plank hold

Strength:

Power clean

3-3-3 warm up
2-2-2-2 at 70/72/75/77% of your max

Metcon:

5x
10 KB sswings
3 burpees
15 KB swings
2 burpees
25 KB swings
1 burpee
50 KB swings

20 minute time cap



Sunday, September 6, 2015

LABOR DAY HOURS

Monday September 7th Labor Day the gym will have

Open gym 6am-10am

The coaches are out at 10am, so be there at 9 :-)

Wednesday, September 2, 2015

Wednesday 2, September 2015

Warm up:

200m JOG
4x
10 air squats - GET LOW
5 pull ups - STRICT
3 burpees - YOU KNOW
then
200m SPRINT

Stabilizer:

100 double KB sit ups - through out the course of class

Strength:

Back squats
12-10-8 warm up
4-4-4-4-4 at 85% of your 1 rep max

Metcon:

3x
400m run
40 jump squats
4 box jumps



Tuesday 1, September 2015

Warm up:

Run
bodyweight
body weight
you know......
Run

:-)

Strength:

Deadlift
12-10-8 warm up
4-4-4-4-4 at 85% of your 1 rep max

Stabilizer:

30 evil wheels with a 3 count pause on the extended part of the roll out - this was hard guys

Metcon:

Did I mention the month of September is FRAN month... Meaning, that every week we will do a version of Fran, and end the month with the actual FRAN WOD. YAAAAAAA, I know you can hardly contain yourself....

"Fran's Clustered Nightmare"

21-15-9
Clusters 42.5/30kg
Chest to bar pull ups

Monday 31, August 2015

Warm up:

200m jog
4x
10 air squats
50 STRICT pull ups
3 burpees
then
200m SPRINT

Stabilizer:

100 crunches

Strength:

Bench press
12-10-8 warm up
4-4-4-4-4 at 85% of your 1 rep max

Metcon:

Pike
5 rounds for time of:
75-lb. thrusters, 20 reps
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50-meter bear crawl
Post time to comments.
Chief_Pike2_th.jpg
U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.

Friday 28, August 2015

Warm up:

Is it lazy that I don't just retype it every day???

Stabilizer:

Plank max effort

Strength:

Snatch

1-1-1-1-1-1

Metcon:

150 push press 50/30kg

***Extra credit - 5 pull ups, 10 air squats every 10 reps of push press

Thursday 27, August 2015

Warm up:

Same as the rest of the week :-)

Stabilizer:

50 KB windmills

Strength:

Back squats

12-10-8 warm up
5-5-5-5 @ 80% of your 1 rep max

Metcon:

3-4 x
400m run
25 kb swings 32/24kg
15 old school sit ups

Wednesday 26, August 2015

Warm up:

400m jog
2x
High knees
High kicks
Butt kickers
Lunge steps
Then
20 push ups

Stabilizer:

100 ab mat sit ups

Strength:

Power clean
5x3 building to heavy set
then
Squat clean
1-1-1-1-1-1-1

Metcon:

Karen sits

2 minute wall sit
150 wall balls 20/16lb
2 minute wall sit

*** every time you break or rest on wall balls 30 second wall sit