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!

Friday, October 13, 2017

Friday 13, October 2017

Warm up
3 minute air dyne sprints
As a GROUP in LANES
Down and back
High Knees
Karaoke
Skipping
Butt kickers

Ready
7 min AMRAP
1 Farmer carry down and back 25kg plates
10 double kb deadlifts 32kg
***MUST hot 6 rounds in 7 minutes or 35 burpee penalty

Strength
Snatch pull + hang snatch = squat snatch
3+2+1 x 8

Metcon
12 min EMOM
Odd - 1 round Cindy
Even - 10 thrusters 42.5/30kg
Score = total completed minutes

Image result for crossfit funny meme Cindy

Thursday, October 12, 2017

Thursday 12, October 2017

Warm up
3 minute air dyne sprints
As a GROUP in LANES
Down and back
High Knees
Karaoke
Skipping
Butt kickers

Ready
6 min or 30 man makers

Strength
Deadlift
3-3-3+ at 70/80/90%
of your 90% of your NEW max this cycle

Metcon
200 double unders - 5 minutes to complete
then
12 min EMOM
5 push press 60/425kg
5 burpees
Score = 13 points - 1 for each completed round

Image result for crossfit funny meme burpees

Wednesday, October 11, 2017

Wednesday 11, October 2017

Warm up
3 minute air dyne sprints
As a GROUP in LANES
Down and back
High Knees
Karaoke
Skipping
Butt kickers

Ready
8 min EMOM
Odd - 15 calorie on the bike
Even - 15 step ups per leg
***5 burpees if you don't hit calories

Strength
Clean pull + Hang clean + Squat Clean
3+2+1 x 8

Metcon
8 min AMRAP
8 hang cleans 60/42.5kg
8 front squats
then
4 min max rep
Front rack lunges 60/42.5kg

Image result for crossfit funny meme front rack lunges

Tuesday, October 10, 2017

Tuesday 10, October 2017

Warm up
3 minute air dyne sprints
As a GROUP in LANES
Down and back
High Knees
Karaoke
Skipping
Butt kickers

Ready
8 min EMOM
Odd - Hollow rock
Even - Superman ball pass
***10 burpees everytime the ball drops

Strength
Back Squat
3-3-3+ at 70/80/90%
of your 90% NEW max this cycle

Metcon
20 min PARTNER WOD
200/160 cal bike - ladies over 5'8 you know the drill
150 wall balls 20/16lb
100 American swings 24/16kg
100 Russian swings 32/24kg
Remaining time = partner push ups - down, up, hand slap
Score = 1 point for each completed move above (4) + 1 point for every push up as a whole

Image result for crossfit funny meme partner wod

Monday, October 9, 2017

Monday 9, October 2017

Warm up
3 minute air dyne sprints
As a GROUP in LANES
Down and back
High Knees
Karaoke
Skipping
Butt kickers

Ready
3 minute PVC OHS Game
***note the bar comes away from OH
50 burpees

Strength
Strict Press
3-3-3+ at 70/80/90%
of your 90% of the new max THIS cycle

Strength
Overhead Squat
3-3-3+ at 70/90/90%
of your new max THIS cycle

Metcon
"DT"
5x
12 deadlifts 70/50kg
9 hang cleans - ELBOWS through full rack position or NO REP
6 jerks

Image result for crossfit funny meme DT

Friday 6, October 2017

Warm up
AS A GROUP
400m run
3 x 1 min rounds
Pull ups - use this to work on something you suck at
Push ups
Air squats

Ready
5 min AMRAP
Max rep HSPU

Strength
Snatch + hang snatch
7 x 1+1
MUST catch all reps in the hole

Metcon
10-9-8-7-6-5-4-3-2-1
KB snatch each arm 24/16kg
Double KB thrusters 24/16kg

Image result for crossfit funny meme kettlebell thrusters


Thursday 5, October 2017

Warm up
AS A GROUP
400m run
3 x 1 min rounds
Pull ups - use this to work on something you suck at
Push ups
Air squats

Ready
4 min AMRAP
10 count belly to wall in HSPU position
10 hollow rocks
10 supermans

Strength
Bench Press
5-5-5+
(another 2.5 kg add or a total of 5kg since your last 1 rep max)
65-75-85% of your NEW 1 rep max 90%

Strength
Front Squat
5-5-5+
ADD 5kg to your 1 rep max
65-75-85% of your NEW max

Metcon
15 min AMRAP
3 ring muscle ups - 9 pull ups and 9 dips
6 power cleans 70/50kg
9 toes 2 bar
12 HSPU
Image result for crossfit funny meme handstand push ups

Wednesday, October 4, 2017

Food Barrel - BRING SOME FOOD!

ATTENTION 

Can you please check your pantries, and see if you have food you know you SHOULDN'T eat, or food you can "spare" for our food barrel at the gym.
Any little bit helps, even if you pick up a bag of rice or pasta the next time you are at the store - it would be so appreciated.

Here is a list of some of the most common things that we would love to be able to share with our needy families in the Reno/Sparks community.


MOST NEEDED FOOD ITEMS: 

Access to nutritious food is vital for our neighbors who face hunger, and we ask that those donating food choose the most nutritious items available whenever possible. Please post this list to help your food donors determine what foods to donate.
  • Canned Meals: Stews, Soups, Spaghetti/Ravioli (Low-Sodium Preferred)
  • Protein: Peanut Butter, Tuna, Salmon, Chicken, Dried or Canned Beans
  • Grains: Whole Grain Cereal, Oatmeal, Brown Rice, Whole Grain Pasta
  • Fruits: Canned (Packed in 100% Juice or Light Syrup), Dried Fruit, Applesauce (No Sugar Added), 100% Fruit Juice Boxes
  • Vegetables: Canned (No Salt Added and/or Low-Sodium Preferred)
  • Dairy: Shelf Stable Milk
  • Kid-friendly Snacks: Granola Bars, Popcorn, Animal Crackers, Graham Crackers
  • Baby Products: Formula, Infant Cereal, Baby Food
Thank you so much for any donation you can do

Love 
ME!

Wednesday 4, October 2017

Warm up
AS A GROUP
400m run
3 x 1 min rounds
Pull ups - use this to work on something you suck at
Push ups
Air squats

Ready
3x 1 min EMOM
1 min wall walk - think side to side not up and down
1 min walk ups

Strength
Back Squat
5-5-5+
ADD another 5kg to your 1 rep max for a total of 10kg now added
65-75-85% of your NEW 90% of your max

Metcon
Oh "Karen" you B***h
2x
25 Wall balls 20/14lb ladies you must use the blue balls
25 Ball slam wall balls -thought of this on Saturday - you are welcome
25 Double tap wall balls

Image result for double tap wall ball meme

Tuesday 3, October 2017

Warm up
AS A GROUP
400m run
3 x 1 min rounds
Pull ups - use this to work on something you suck at
Push ups
Air squats

Ready
4x 1 min EMOM
1 min kick ups to wall or freestanding
1 min pull up bar hollow "swings"

Strength
Strict Press
5-5-5+ 
(another 2.5 kg add or a total of 5kg since your last 1 rep max)
65-75-85% of your NEW 1 rep max 90%

Strength
Overhead Squat
5-5-5+
ADD 2.5kg to your 1 rep max
65-75-85% of your NEW max

Metcon:
12 min EMOM
Odd 20 calorie airdyne
Even Max rep burpees - yes you have to get 10!


Image result for airbike meme

Monday, October 2, 2017

Monday 2, October 2017

Warm up:
As a group
400m run
3x
1 min pull ups
1 min push ups
1 min air squats
TAKE this opportunity to work on movements you cant do yet - i.e. kipping pull ups, butterfly pull ups, tricep push ups etc.

Metcon:

Andy
For time, wearing a 20-lb. vest:
25 thrusters  52.5/35kg
50 box jumps, 24 in.
75 deadlifts, 52.5/35kg
1.5-mile run
75 deadlifts, 52.5/35kg
50 box jumps, 24 in.
25 thrusters, 52.5/35kg
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.
Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.
Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

Wednesday, September 27, 2017

Wednesday 27, September 2017

Warm up
3 minute jump rope
3x15
PVC Sampson stretch
Leg swings each side front to back and side to side
PVC pass throughs

Ready
4x 1 min EMOM
1 min 3rd world squat
1 min wall butterfly stretch - get your booty on the wall

Strength
Snatch Balance
1-1-1-1-1-1-1
Add weight each time - get comfortable in the hole

Metcon
Annie on the Run
50-40-30-20-10
Double unders
Sit ups
Immediately followed by
1.5 mile run

Image result for running funny meme

Tuesday 26, September 2017

Warm up
3 minute jump rope
3x15
PVC Sampson stretch
Leg swings each side front to back and side to side
PVC pass throughs

Body Ready
3x EMOM
1 min 3rd world squat
1 min air squat

Strength
Hang Power Clean
3-3-3-3-3-3-3
Power = NOT catch in the hole

Metcon
10 min AMRAP
10 calorie row
10 floor press 60/40kg - don't look like this Guy

Image result for floor press pictures funny

Monday 25, September 2017

Warm up
3 minute jump rope
3x15
PVC Sampson stretch
Leg swings each side front to back and side to side
PVC pass throughs

Ready
4x EMOM
1 minute 3rd world squat
1 minute deck squats

Strength
Front Squat
5-5-5-5-5

Metcon
Dustin B-Day
24 min AMRAP
9 thrusters 60/40kg
Every other round switch between
25 Ring dips
25 Sit ups
*TOP of every three minutes
1 rope climb (workout starts and ends with 1 rope climb)