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!

Monday, January 30, 2017

Monday 30, January 2017

Warm up:

100 Double Unders
3x
10 pull ups
10 push ups
10 OHS - light weight

Skill:

Core work - coaches choice

Strength:

Jerk - from the rack

20 minutes end HEAVY

Metcon:

3x
30 double unders
21 wall balls 20/16lb
30 double unders
15 box jumps 24/20in
30 double unders
9 hang cleans 60/42.5kg

Friday 27, January 2017

Warm up:

1000m row
2x
30 KB swings
15 KB cleans
10 Goblet squats

Skill:

Pull up Day 2

Strength:

Back squats
5x3 warm up
2x3 at 80%
5x1 at 100+%

Metcon:

21-15-9
Thrusters 52.5/35kg
Pull ups

***CASH OUT 30 front squats 52.5/35kg

Thursday 26, January 2017

Warm up:

1000m row
2x
30 KB swings
15 KB cleans
10 Goblet squats

Skill:

10  minutes KB upper cuts

Strength:

Power cleans - Squat cleans

3x5 warm up
2x3 at 80%
5x1 at 100+%

Metcon:

Tabata

KB swings
Goblet Squats
KB upper cuts


Wednesday 25, January 2017

Warm up:

1000m row
2x
30 KB swings
15 KB cleans
10 Goblet squats

Skill:

10 minutes pistol squats

Strength:

Deadlifts
3x5 warm up
2x3 at 80%
5x1 at 100+%

Metcon:

27 OHS 42.5kg
27 Pull ups
21 OHS 52.5/35kg
21 Pull ups
15 OHS 60/42.5kg
15 Pull ups
9 OHS 75/52.5kg
9 Pull ups

***CASH OUT 50 KB deadlifts 32/24kg one in each hand

Tuesday 24, January 2017

Warm up:

1000m row
2x
30 KB swings
15 KB cleans
10 Goblet squats

Skill:

Day 1 pull up program

Strength:

Strict Press
3x5 warm up
2x3 at 80%
5x1 at 100+%

Metcon:

21 Squat cleans 60/42.5kg
21 Box jumps 30/24in
15 Power cleans 70/50kg
15 Box jumps
9 Squat cleans 80/57.5kg
9 Box jumps

***CASH out 75 box jumps

Monday 23, January 2017

Warm up:

1000m row
2x
30 KB swings
15 KB cleans
10 Goblet squats

Skill:

10 minutes double unders

Strength:

Bench Press
3x5 warm up
2x3 at 80%
5x1 at 100+%

Metcon:

HAPPY BIRTHDAY CARLY

3x
1 thruster 60/40kg
20 back squats 60/40kg
89 double unders
28 KB swings 24/20kg

Friday, January 20, 2017

Friday 20, January 2017

Warm up:

Fish game
then
10 burpee broad jumps
10 burpee pull ups
10 burpees

Skill:

Day 2 Pull up program

Strength:

Power cleans

3-3-3-3-3

to

Squat cleans

3-3-3-3-3

Metcon:

15.3 CF Open

14 minute AMRAP

7 muscle ups
50 wall balls 20/14lb
100 Double unders

Cash out:

100 ring rows - elevated feet

Thursday, January 19, 2017

Thursday 19, January 2017

Warm up:

Fish game
then
10 burpee broad jumps
10 burpee pull ups
10 burpees

Skill:

4x
1 minute double unders
1 minute T2B

Strength:

Deadlifts

THIS IS HEAVY - YOU ARE TO WARM UP

Warm up sets 3 sets of 5 at 70%

Work sets

2-2-2-2-2-2-2

REST BETWEEN SETS

Metcon:

7x

6 back squats 102.5/70kg
15 calorie row
9 HSPU

11 minute time cap

Cash out:

5 minute plank hold - DON'T drop just reposition side, side, plank, leg up, etc....




Wednesday, January 18, 2017

Wednesday 18, January 2017

Warm up:

Fish game
then
10 burpee broad jumps
10 burpee pull ups
10 burpees

Skill:

4x
1 minute HSPU
1 minute Toes 2 bar

Strength:

Strict press

THIS IS HEAVY - YOU ARE TO WARM UP

Warm up sets 3 sets of 5 at 70%

Work sets

2-2-2-2-2-2-2

REST BETWEEN SETS

Metcon:

21 minute EMOM

Minutes 1-4-7-10-13-16-19  Twenty 20 calorie row
Minutes 2-5-8-11-14-17-20  Two hundred 200m run
Minutes 3-6-9-12-15-18-21  Twenty 20 calorie airdyne

Cash out:

10 rope climbs



Tuesday, January 17, 2017

Tuesday 17, January 2017

Warm up:

Fish game
then
10 burpee broad jumps
10 burpee pull ups
10 burpees

Skill:

Day 1 Pull up program

Strength:

Snatch

20 minutes to work up to a HEAVY single


Metcon:

Tabata

Airdyne
Chest 2 bar pull ups
Push ups

Cash out:

100 elevated push ups - hands on plates chest between plates

Monday, January 16, 2017

Monday 16, January 2017

Warm up:

Fish game
then
10 burpee broad jumps
10 burpee pull ups
10 burpees

Skill:

4x
1 minute double unders
1 minute HSPU

Strength:

Back Squats

THIS IS HEAVY - YOU ARE TO WARM UP

Warm up sets 3 sets of 5 at 70%

Work sets

2-2-2-2-2-2-2

REST BETWEEN SETS

Metcon:

15 minute EMOM

Minutes 1-10
7 toes 2 bar and 3 burpee pull ups
Minute 11 = 8 T2B + 3 burpee pull ups
Minute 12 = 9 T2B + 3 burpee pull ups
Minute 13 = 10 T2B + 3 burpee pull ups
Minute 14 = 11 T2B + 3 burpee pull ups
Minute 15 = 12 T2B + 3 burpee pull ups

Sunday, January 15, 2017

Friday 13, January 2017

Warm up:

3 minutes jump rope
then
3x
20 air squats
10 leg swings front each side
10 leg swings side each side
10 lunges each side

Strength:

Deadlifts

3-3-3-3-3

Metcon:

12 minute EMOM

10 wall balls 30/20lbs
30 Double unders - 60 singles

Cash out:

100 ball slams 20lbs

Thursday 12, January 2017

Warm up:

3 minutes jump rope
then
3x
20 air squats
10 leg swings front each side
10 leg swings side each side
10 lunges each side

Skill:

10 minutes HSPU

Strength:

Strict press

3-3-3-3-3 at 90%

Metcon:

27-21-15-9

Shoulder 2 OH
Bar facing burpees

27 reps at 60/42.5kg
21 reps at 70/47.5kg
15 reps at 75/52.5kg
9 reps at 85/57.5kg

Cash Out; 100 calorie airdyne

Wednesday 11, January 2017

Warm up:

3 minutes jump rope
then
3x
20 air squats
10 leg swings front each side
10 leg swings side each side
10 lunges each side

Skill:

10 minutes Double Unders

Strength:

Bench Press

3-3-3-3-3

Metcon:

10 minute EMOM

10 calorie row
10 ring rows - elevated feet

then

10 minute EMOM

8 squat cleans 60/42.5kg
8 HSPU


Tuesday 10, January 2017

Warm up:

3 minutes jump rope
then
3x
20 air squats
10 leg swings front each side
10 leg swings side each side
10 lunges each side

Skill:

10 minutes HSPU

Strength:

90% this week - HEAVY

5 sets of 3

Back squats

Metcon:

12 minute EMOM

7 Deadlifts 102.5/80kg
8 Box jumps

Cash out:

50 jump squats 20kg

Monday 9, January 2017

Warm up:

3 minutes jump rope
then
3x
20 air squats
10 leg swings front each side
10 leg swings side each side
10 lunges each side

Skill:

Pull up program Day 1

Strength:

15 minutes work to a heavy set of 3

Squat cleans

Metcon:

Tabata
Double unders
Toes 2 Bar
Squats

Cash out:

30 thrusters 52.5/35kg

Friday, January 6, 2017

Friday 6, January 2017

Warm up:

500m RACE - row

3x
10 PVC dislocates
OHS
Supermans

Skill:

50 kipping HSPU

Strength:

Strict press
3-3-3-3-3 at 85%

Metcon:

5 minute max calorie row

Immediately into

6x 200m row sprint
1 minute rest between sprints - ***log each time

Immediately into

10 minute EMOM 
Airdyne 22 calories per minute

Thursday, January 5, 2017

Thursday 5, January 2017

Warm up:

500m RACE - row

3x
10 PVC dislocates
OHS
Supermans

Skill:

Day 2 of our Pull up GOALS

3x5 Chest to bar pulls with a 6 second negative release - jump up to the position and release as slowly as possible

2x max rep pull ups with a 5 second negative release - jump up to position and release as slowly as possible

2x chin up hold - max time shooting for 30 seconds +

Strength:

Snatch
2-2-2-2-2-2-2

Metcon:

3-6-9-6-3

Power clean 
Front squat
Ring muscle up - modify with one of the following choices 3 ring rows false grip and 3 dips, or 3 ring pull ups with false grip and 3 ring dips
92.5/60kg

Wednesday, January 4, 2017

Wednesday 4, January 2017

Warm up:

500m RACE - row

3x
10 PVC dislocates
OHS
Supermans

Skill:

50 kips
25 kipping pull ups

Strength:

Back Squats
3-3-3-3-3 at 85%

Metcon:

27-21-15-9

Thrusters
Toes 2 Bar

Rest 1 minute after each round - use this time to change your weight!!!

R1 - thrusters 52.5/35kg
R2 - thrusters 60/42.5kg
R3 - thrusters 70/47.5kg
R4 - thrusters 75/52.5kg

Tuesday, January 3, 2017

Tuesday 3, January 2017

Warm up:

500m RACE - row

3x
10 PVC dislocates
OHS
Supermans

Skill:

Pull up Program Day 1

2x

Wide grip max pull ups 
Neutral grip max effort pull ups
Neutral grip max effort chin ups
Narrow grip max effort chin ups

***based on yesterday test

Without a band

Under 10 WITHOUT a band
use the lightest band
Over 15 WITHOUT a band
add weight

With a band

Under 10 with the band you used - stay with this band, as soon as you hit 10 drop a band size
Over 15 with the band you used - drop to the next band down

Strength:

Power Cleans
3-3-3-3-3 at 85%

then

5 minutes max reps Hang Cleans at 70%

Metcon:

12 minute EMOM

Minutes
1-4-7-10    10 front squats 85/57.5kg
2-5-8-11    15 pull ups 
3-6-9-12    10 box jump overs 30/24inch

***CASH OUT
3x
5 front squats 
15 pull ups
10 box jumps
FOR TIME  

Monday, January 2, 2017

Monday 2, January 2016

NEW YEAR - NEW YOU - NEW BBCF

1.     YOU NEED TO PURCHASE A NOTE BOOK, COMPOSITION BOOK, OR JOURNAL FOR THE GYM - You will use this everyday you are at the gym. There will be a basket for your log to stay at the gym
1A.    There will be a cash out daily on the board - THIS NEEDS TO BE LOGGED NO MATTER WHAT - we will be doing them again and again throughout the year, and you NEED records to compare

2.     There WILL BE a MONTHLY Challenge - this month is burpees, and it will be different from nutrition to exercise each month

3.     The 2017 GOAL board will be up by FRIDAY - I want each of you to think about your personal goals, and write them on the board - and when YOU REACH the goal we will date it and go for the next one

Warm up:

500m RACE - row

3x
10 PVC dislocates
OHS
Supermans

Skill:

3x Max effort STRICT Pull ups - lightest band

LOG YOUR EFFORT and SCORES each round

Strength:

Deadlift
3-3-3-3-3 at 85%

then

100 KB Death March AHAP

Metcon:

5x 3 minute EMOM

30 double unders
25 Shoulder to OH 35/25kg
15 bar facing burpees

you have 3 minutes to get through this ^^^^ once

***CASH OUT

3 x through the above in 6 minutes




Friday 30, December 2016

Warm up:

3 minute double unders
then
2x Down and back
Burpee broad jump
Butt kickers
Karaoke

Skill:

25 kipping HSPU
15 Strict HSPU

Strength:

Bench press
5-5-5-5-5 at 80%

Super set

Narrow grip bench press
10-10-10-10-10

Metcon:

Karen with a box

150 wall balls 20/16lb
***every 25 reps
15 box jumps 24/20inch

Thursday 29, December 2016

Warm up:

3 minute double unders

2x

Down and back
Burpee broad jump
Butt kckers
Karakoe

Skill:

5 min Strict HSPU

Strength:

Back squats
5-5-5-5-5 at 80%

Super set with Goblet squats

5x 25 AHAP

Metcon:

21-18-15-12-9-6-3

GHD sit ups
Shoulder 2 OH


Wednesday 28, December 2016

Warm up:

3 minute double unders
2x
Down and Back
Burpee broad jump
Butt kickers
Karoke

Skill:

HSPU - week

25 kipping HSPU - string together as many as you can

Strength:

Work on Power Cleans for Metcon

Metcon:

"Tiff"

Tiff
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155 lb.
7 push presses, 155 lb.

Tuesday 27, December 2016

Warm up:

3 minute double unders
2x
Down and Back
Burpee broad jump
Butt kickers
Karoke

Skill:

HSPU - week

25 kips HSPU

Strength:

Deadlift
5-5-5-5-5 at 80%

Super set with

Bulgarian split squats
10 each side

Metcon:

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

60/42.5kg

Monday 26, December 2016

Warm up:

3 minute double unders
2x
Down and Back
Burpee broad jump
Butt kickers
Karoke

Skill:

HSPU - week

25 kick ups - wall or no wall
Hold for 2 count

Strength:

Strict press
5-5-5-5-5 at 80%

Super set with

Seated wide grip BB press
10-10-10-10-10

Metcon:

1000m row
then
21-15-9
OHS 52.5/35kg
Pull ups


Friday 23, December 2016

Warm up:

5 minute row and or ride
2x
Down and Back
Waiter carry lift 10 e/s
Broad jump
High knees

Skill:

20 kips
20 kipping pull ups
Stetch/Mobility

Strength:

Back squat
3-3-3-3-3 at 75%

Front squats
5-5-5-5-5 at 45%
FOR SPEED

Metcon:

"Hansen"

5x
30 KB swings 24/16kg
30 Burpees
30 GHD sit ups

Thursday 22, December 2016

Warm up:

5 minute row and or ride
2x
Down and Back
Waiter carry lift 10 e/s
Broad jump
High knees

Skill:

Banded shoulder stretch
PVC shoulder stretch
50 kips
10 pull ups strict

Strength:

Snatch Grip Deadlift
3-3-3-3-3 at 90%of 1 rep snatch

Snatch
5-5-5-5-5 at 75%

Metcon:

"Badger"

3x

30 Squat cleans 42.5/30kg
30 pull ups
800m run

Wednesday 21, December 2016

Warm up:

5 minute row and or ride
2x
Down and Back
Waiter carry lift 10 e/s
Broad jump
High knees

Skill:

75 kips

2x
1 minute hang with engaged shoulders

Metcon:

'Daniel"

50 pull ups
400m run
21 thrusters 42.5/30kg
800m run
21 thrusters 42.5/30kg
400m run
50 pull ups

Tuesday 20, Decmeber 2016

Warm up:

5 minute row and or ride
2x
Down and Back
Waiter carry lift 10 e/s
Broad jump
High knees

Skill:

100 kips - bar only
50 kipping "pull ups"

Strength:

Strict Press
5-5-5-5-5 at 75%

Then

Push Press

5-5-5-5-5 at same weight above

Metcon:

"JT"

21-15-9

Handstand push ups
Ring dips
Push ups

Monday 19, December 2016

Warm up:

5 minute row and or ride
2x
Down and Back
Waiter carry lift 10 e/s
Broad jump
High knees

Skill:

Kips - just kips on the bar 100 reps

Strength:

Power Cleans
3-3-3-3-3 at 75%

Metcon:

HERO WEEK

"DT"

5x

12 Deadlifts
9 Hang cleans
6 Push jerk
70/50kg