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, March 30, 2016

Wednesday 30, March 2016

Warm up:

4 minute row
3 minute 3rd world squat
2 minute duck walk
1 minute plank

Skill/Stabilizer:

50 double KB sit ups

Strength:

20 minutes to work up to a HEAVY single rep

Sumo deadlifts

NOT sumo deadlift high pulls Warren ;-)

Metcon:

500m row
150 double unders
50 burpees

Tuesday 29, March 2016

Warm up:

4 minute row
3 minute 3rd world squat
2 minute duck walk
1 minute plank


Stabilizer:

10x
10 weighted super mans
10 evil wheels


Strength:

Jerks

3-3-3-3-3

Gotta get some work in on these guys, I know they are hard, but lets pull it together because we are going to be GREAT at these.
Practice what we suck at!


Metcon:

Helen can do Double Unders too

3x
100 double unders
21 KB swings 24/16kg
12 pull ups

I didn't get the same lung burn with this one when I really push my run, but it is double under week, and it did snow yesterday - so we couldn't have a mutiny on our hands now could we?

Monday 28, March 2016

Warm up:

4 minute row
3 minute 3rd world squat
2 minute duck walk
1 minute plank

Skill/Stabilizer:

10 minutes mobility work

Strength:

Max Effort Monday

3x 4 minute rounds with 2 minute rest between

Back squats 60/40kg

Max effort reps :-)

Metcon:

It is Double Under week, and I told you all so here we go!

Annie on the run

50-40-30-20-10

Double unders
Sit ups

Then

1.5 mile run

I KNOW IT SNOWED - SO DO A 3K ROW



Thursday, March 24, 2016

Thursday 24, March 2016

Warm Up:

As a group

400m run
Down and back
Burpee broad jumps
Inch worm - be sure to add push ups
Lunge


Stabilizer:

100 two count mountain climbers

Strength:

Deadlifts

6-6-6-6-6 at 87.5% of your 1 rep max

***DO NOT BOUNCE THE BAR OFF THE FLOOR

Metcon

7 min AMRAP

10 wall balls
10 burpees

Rest 1 minute

5 min AMRAP

8 box jumps
8 pull ups

Rest 1 minute

3 min AMRAP

6 summer saults
6 air squats

Wednesday, March 23, 2016

Wednesday 23, March 2016

Warm Up:

As a group

400m run
Down and back
Burpee broad jumps
Inch worm - be sure to add push ups
Lunge

Strength:

Jerks

3-3-3-3-3

to

Clean and jerks

1-1-1-1-1-1-1

Metcon:

10 thrusters 60/40kg
50 double unders
8 thrusters
40 double unders
6 thrusters
30 double unders
4 thrusters
20 double unders
2 thrusters
10 double unders

Tuesday, March 22, 2016

Tuesday 22, March 2016

Warm Up:

As a group

400m run
Down and back
Burpee broad jumps
Inch worm - be sure to add push ups
Lunge


Stabilizer:

100 four counter flutter cross overs

Strength:

Back squats

6-6-6-6-6 at 87.5% of your 1 rep max

Metcon:

5-10-15-20-15-10-5

Kettlebell swing 32/24kg
Plyo push ups - focus on exploding
Goblet squat 32/24kg

REMINDER REMINDER REMINDER

The gym WILL BE CLOSED

this Saturday for me to go see my man child in Santa Barbara

*** There will be people coming in and lifting or doing a WOD around our normal 9 am class.

WITH THAT BEING SAID - NO NEW PEOPLE, NO DROP INS, NO FRIENDS OF FRIENDS

There will NOT BE A COACH available!

Thank you and Happy Easter

Monday 21, March 2016

Warm Up:

As a group

400m run
Down and back
Burpee broad jumps
Inch worm - be sure to add push ups
Lunge

Skill/Stabilizer:

8 minutes Toes to bar

Strength:

3x
4 min AMRAP
2 min rest between

Max Effort Bench press
40/30kg as many reps as possible for 4 minutes

Metcon:

Stolen from the main site -

For time:
1 round of:
  115-lb. hang power cleans, 30 reps
  15 ring dips
  15-ft. rope climb, 3 ascents
Then, 2 rounds of:
  115-lb. hang power cleans, 20 reps
  10 ring dips
  15-ft. rope climb, 2 ascents
Then, 3 rounds of:
  115-lb. hang power cleans, 10 reps
  5 ring dips
  15-ft. rope climb, 1 ascent
Post time to comments.

Open Workout 16.4 Standards

Thursday, March 17, 2016

Thursday 17, March 2016

Happy St. Patrick's Day - a day for Burpees!!!

Warm up:

5 minute row
3x
15 pull ups
15 push ups
15 OHS

Skill:

Pistol squats - add weight


Strength:

20 minutes Snatch

Sets of 2 -3 getting heavier

Metcon:

3-6-9-12-15
Hang snatch 60/42.5
Burpee Box jumps 24 inch
HSPU

*12 minute time cap

Wednesday, March 16, 2016

Wednesday 16, March 2016

Warm up:

5 minute row
3x
15 pull ups
15 push ups
15 OHS

Stabilizer:

100 four count flutter kicks

Strength:

Back squats
8-8-8-8 at 85% of your 1 rep max

Shoot for 8 reps, but be sure to get 6

Metcon:

15-20-25
Toes 2 bar
Shoulder to overhead 70/52.5
Front squat 70/52.5

**** If you are done with this workout under 10 minutes YOU cheesed yourself, and didnt go near the heavy load :-) Just saying

Tuesday, March 15, 2016

Tuesday 15, March 2016

Warm up:

5 minute row
3x
15 pull ups
15 push ups
15 OHS

Skill:

10 minutes to work on pistol squts

Strength:

Power cleans 3-3-3-3-3
to
Heavy Squat Cleans
1-1-1-1-1-1-1

Metcon:

4x
40 double unders
30 KB swings 24/16kg
20 wall balls 20/16lb
10 ring push ups


Monday 14, March 2016

Warm up:

5 minute row
3x
15 pull ups
15 push ups
15 OHS

Stabilizer/Skill:
5x
10 strict pull ups
10 abs of you choice

Strength:

Max Effort Over Head Squat

20 minutes to work up to YOUR max effort single rep

Metcon:

Big Sexy
5 rounds for time of:
6 deadlifts, 315 lb. = 142.5/87.5kg
6 burpees
5 cleans, 225 lb. = 102.5/67.5kg
5 chest-to-bar pull-ups
4 thrusters, 155 lb. = 70/42.5kg
4 muscle-ups
Post time to comments.

Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff’s Office, and as a member of the SWAT Team in Hood County, Texas.
He is survived by his wife, Katy; and two children, Abigail and Quinton.

Open Workout 16.3 Standards

Thursday, March 10, 2016

Thursday 10, March 2016

Warm up:

Same old fun we have been hitting all week

Skill:

TGU - 10 minutes get heavier

Strength:

Back squats

8-8-8-8 at 82.5%

Metcon:

4x
400m run
400 single jumps
400m row

Wednesday, March 9, 2016

Wednesday 9, March 2016

Warm up:

400m run
10 backwards lunges each side
10 toe touches
10 jump squats
10 PVC pipe pass throughs

Skill:

Turkish get ups 10 minutes

Strength:

Deadlift

8-8-8-8 at 82.5%

Metcon:

10 min AMRAP

1 rep =

Double Kettlebell clean
Double Kettlebell squat
Double Kettlebell press

AHAP one weight for all 3 moves

Tuesday, March 8, 2016

Tuesday 8, March 2016

Warm up:

400m run
10 backwards lunges each side
10 toe touches
10 jump squats
10 PVC pipe pass throughs

Strength:

Bench press

8-8-8-8 at 82.5%
Super set with
Strict wide grip pull ups
10-10-10-10

Metcon:

"The Chief"

Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

5 Cycles of 3 Minutes Each
3 Power Cleans 60/42.5kg
6 Push-Ups

9 Air Squats

Monday 7, March 2016

Warm up:

400m run
10 backwards lunges each leg
10 toe touches
10 jump squats
10 PVC pass throughs

Skill/Stabilizer:

100 weighted v-twist

Strength:

Kicking your ass today!

12 min EMOM

Every minute increase the rep count by 2

Thrusters 42.5/32.5

Minute 1 = 2 reps
Minute 6 = 12 reps
minute 12 = 24 reps


Friday 4, March 2016

Thursday, March 3, 2016

Thursday 3, March 2016

Warm up:

10 min AMRAP

100 double unders
10 strict pull ups
10 OHS
10 burpees

Skill:

10 minutes HSPU

Strength:

Power cleans
5-5-5-5-5

Squat cleans
3-3-3-3-3

Metcon:

5x
30 kb swings 32/24kg
30 ring push ups
30 wall balls 20/16lbs

Wednesday, March 2, 2016

Wednesday 2, March 2016

Warm up:

10 minute AMRAP

100 double unders
10 strict pull ups
10 OHS
10 burpees

Skill:

10 minutes HSPU

Strength:

Back squats

7-7-7-7-7 at your 5 rep max weight PLUS 2.5kg

Metcon:

8 min AMRAP

8 push press
8 hang cleans
8 rack lunges
Three choices of weight to choose from
70/50kg
60/40kg
50/30kg

After the 8 minutes you have 8 burpees for every time you put the bar down - NO MATTER WHAT YOU WILL DO 24 burpees after your 8 minutes, becasue if you didn't put the bar down, you DIDN'T go HEAVY enough

Tuesday, March 1, 2016

Tuesday 1, March 2016

Warm up:

10 min AMRAP

Same as Monday remember this is a warm up focus on mobility, form and technique while getting the body ready to go

Skill:

This week will be a full week of Handstand push ups - 10 minutes

Strength:

Strict Press

7-7-7-7-7

at last weeks weight BUT ADD 2.5kg to this week

Metcon:

Going to try this again this week, had it scheduled for last Friday, but we have the Open upon us now :-)

"Prison Rules"

Thanks to the guys at RX Ropes for telling me about this little diddy

16 rounds at 15 seconds each = 4 minutes total for three movements, or rounds with a 1 minuite rest between "full rounds" or movements equals a total time of 14 minutes

Round 1 of 3

16 rounds at 15 seconds, every 15 seconds you complete

3 power snatch 42.5/30kg

Rest 1 minute

16 rounds at 15 seconds, every 15 seconds you complete

3 clean and jerks 42.5/30kg

Rest 1 minute

16 rounds at 15 seconds, every 15 seconds you complete

3 thrusters 42.5/30kg