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, November 21, 2017

Tuesday 21, November 2017

Warm up
100 double unders
3x
10 pull ups
10 push ups
10 OHS

Ready
5 min AMRAP
10 HSPU
5 burpees

Strength
Deadlift + hang clean + front squat
2+1+2 x 8
add weight each round

Metcon
16-12-8-4
Hang clean 80/60kg
Front rack lunge 80/60kg
Bar facing burpees

Image result for crossfit meme lunges

Monday, November 20, 2017

HOURS Thanksgiving WEEK

Monday to Wednesday

11-20 to 11-22

NORMAL HOURS

Thursday - Thanksgiving Day

8am ONLY

Friday

Noon and 5pm ONLY

Saturday

8am

Monday 20, November 2017

Warm up
100 double unders
3x
10 pull ups
10 push ups
10 OHS

Ready
5 min EMOM
10 HSPU
5 strict chin ups

Strength
Delaod week
Power clean + hang squat clean + jerk
1+2+1 x 10

Coffland
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

Friday 17, November 2017

Warm up
500m Row RACE - everyone has to go together and set their rowers!
3x10
wide grip strict pull ups
strict toes to bar
lunging sampson stretch

Ready
4x
1 min 3 "bounce" in bottom squat to a jump sqaut
1 min inch worm

Strength
Front Squat
3-3-3-3-3 should end at 90% of your max

Strength
Bench Press
Week 3 cycle 4
5-3-1+ at 75/85/95% of your 90%

Metcon
5x
2 sets per round then increase weight
1 clean
3 push press
5 front squats
7 deadlifts
Men 40/50/60/70/80
Woman 40/45/50/55/60
Rest as needed

Image result for barbell complex meme

Thursday 16, November 2017

 Warm up
750m Row RACE - everyone has to go together and set their rowers!
3x10
wide grip strict pull ups
strict toes to bar
lunging sampson stretch

Ready
10 minutes to get through partner positions
Rack stretch
Shoulder stretch on pull up bar
30 second hold on each

Strength
Clean and Jerk
3-3-3-3-3
Heavier each set
Should fail
Catch in the hole
RESET your feet for each position

 Metcon
50-40-30-20-10 UNBROKEN wall balls 20/14lb
10-20-30-40-50 UNBROKEN KB swings 32/24kg
*Penalty for breaking to be determined by coach based on what you suck at :-)

Image result for kettlebell meme

Wednesday 15, November 2017

Warm up
1000m Row RACE - everyone has to go together and set their rowers!
3x10
wide grip strict pull ups
strict toes to bar
lunging sampson stretch

Ready
4x
1 min 15 kang squats
1 min good mornings

Strength
Deadlift
Week 3 Cycle 4
5-3-1+ at 75/85/95% of your 90%

Metcon
15 minute AMRAP
3 G2OH 80/60kg
6 front rack lunges
9 floor wipers

Image result for ground to overhead meme

Tuesday 14, November 2017

Warm up
750m Row RACE - everyone has to go together and set their rowers!
3x10
wide grip strict pull ups
strict toes to bar
lunging sampson stretch

Ready
4x
1 min stots press
1 min cuban press
use a bar if you can

Strength
Overhead Squat
3-3-3-3-3
Must end at 90% of your current max

Strength
Strict press
Week 3 Cycle 4
5-3-1+ @ 75/85/95% of your 90%

 Metcon
4 min AMRAP
Row calories 27/20
27 burpees
27 C2B pull ups
2 min rest
4 min AMRAP
Row calories 21/15
21 burpees
21 toes 2 bar
2 min rest
4 min AMRAP
Row calories 15/10
15 burpees
15 pull ups
***MUST GET 1 ROUND PER AMRAP
500m row under 2:00 for each missed round
Score = 1 point for each fully completed round

Image result for crossfit meme rowing

Monday, November 13, 2017

Monday 13, November 2017

Warm up
500m Row RACE - everyone has to go together and set their rowers!
3x10
wide grip strict pull ups
strict toes to bar
lunging sampson stretch

Ready
4x
90 second side step lunge
30 second "recover"

Strength
Back Squat
Week 3 Cycle 4
5-3-1+ at 75/85/95% of your 90%

Metcon
"Viola"
20 min AMRAP
400m run
11 power sntch 42.5/30kg
17 pull ups
13 power cleans 42.5/30kg

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.
Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.
Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

Friday 10, November 2017

WARM UP
1000m row
3x
10 chin ups - 3 second hold over bar each rep
10 push ups - 3 second hold in bottom each rep
10 OHS

READY
6 min
even rack squat hold
odd 3rd world squat

Strength
Squat Cleans
3-3-3-3-3
*must catch in the hole

METCON
Snake bite
21-15-9
squat snatch 42.5/30
chest to bar pull ups

Image result for crossfit snatch meme

Thursday 9, November 2017

WARM UP
1000m row
3x
10 chin ups - 3 second hold over bar each rep
10 push ups - 3 second hold in bottom each rep
10 OHS

READY
6 min EMOM
even min good morning
odd min pendlay row

STRENGTH
Deadlifts 3-3-3+
@ 70/80/90% of your 90%

METCON
50 wall balls
21 back squat 90/70
40 wall balls
15 front squats 80/60
30 wall balls
9 over head squats 60/40

Image result for crossfit overhead squat meme

Wednesday 8, November 2017

WARM UP
1000m row
3x
10 chin ups - 3 second hold over bar each rep
10 push ups - 3 second hold in bottom each rep
10 OHS

 READY
6 min EMOM
even min sots press
odd min cuban press

STRENGTH
Over Head Squats
3-3-3+
Strict Press
3-3-3+

METCON
4x HELEN
400 meter run
21 KB swings 24/16
12 pull ups
* 5 min to complete each round
* 20 min time cap
* 50 BURPEES IF YOU MISS A ROUND

Image result for crossfit helen meme

Tuesday 7, November 2017

Warm up
1000m row
3x
10 chin ups - 3 second hold over bar each rep
10 push ups - 3 second hold in bottom each rep
10 OHS

Ready
6 minute EMOM
1 min wall balls 20/16lb
1 min duck walk

Strength
Cycle 4 Week 2
Back Squat
3-3-3+ @ 70/80/90% of your 90%

Metcon
3x
30 walking lunges -
front rack weight is 50/30
back rack weight 60/40
10 C2B pull ups

Image result for crossfit chest to bar pull ups meme

Monday 6, November 2017

Warm up
1000m row
3x
10 chin ups - 3 second hold over bar each rep
10 push ups - 3 second hold in bottom each rep
10 OHS

Ready
6 min EMOM
1 min banded palms up front raise
1 min banded side lateral raise

Strength
Snatch
3-3-3-3-3
Catch in hole
Add weight

Metcon
10x
10 thrusters 42.5/30kg
10 bar over burpees
10 calorie airdyne


Image result for crossfit thrusters meme

Friday 3, November 2017

Warm Up
400 meter run
3x10
pullups
push ups
pvc ohs

Body Ready
6 Min EMOM
Even - box step ups
Odd - ring rows


Strength
Cycle 4 week 1
Deadlift
5-5-5+ at 65/75/85% of 90% of your 1RPM
If you have been on the cycle, you are adding another 5KG to your ORIGINAL 1 rep max for a total of 15KG now - IF you found your max last week, you are going off that number

Metcon
30-20-10
Hang clean and jerks 50/35
200 meter sprints
* around small building

* 12 min time cap

Image result for crossfit sprints meme



Thursday 2, November 2017

Warm Up
400 meter run
3x10
pullups
push ups
pvc ohs

Body Ready
6 Min EMOM
Even- banded face pulls
Odd- Banded Push downs

Strength
Cycle 4 week 1
Strict Press
5-5-5+ at 65/75/85% of 90% of your 1RPM
If you have been on the cycle, you are adding another 2.5KG to your ORIGINAL 1 rep max for a total of 7.5KG now - IF you found your max last week, you are going off that number

Metcon
25-20-15
Kb Snatch 24/16 (*each hand)
Front Squat 80/60


Image result for crossfit front squat meme

Wednesday, November 1, 2017

Wednesday 1, November 2017

Warm Up

400 meter run
3x10
pullups
push ups
pvc ohs

Ready

6 Min EMOM
Even - double KB lunge
Odd - OH lunge with bar of your choosing

Strength

Cycle 4 week 1
Back Squat
5-5-5+ at 65/75/85% of 90% of your 1RPM
If you have been on the cycle, you are adding another 5KG to your ORIGINAL 1 rep max for a total of 15KG now - IF you found your max last week, you are going off that number

Metcon

30-20-10
Air dyne calories - double
Thrusters 42.5/30kg
Double unders - triple

Image result for crossfit meme airdyne

Tuesday 31, October 2017

Warm Up

400 meter run
3x10
pullups
push ups
pvc ohs

Ready

6 min EMOM
Even - hold the bottom of a Push up
* 3 burpees each time you fail
Odd - bear crawl
* 3 burpees if you stop/knees touch ground

Strength

Cycle 4 week 1
Bench Press
5-5-5+ at 65/75/85% of 90% of your 1RPM
If you have been on the cycle, you are adding another 2.5KG to your ORIGINAL 1 rep max for a total of 7.5KG now - IF you found your max last week, you are going off that number

Metcon

Crossfit Linchpin Test 3
3x
21 wallballs 20/14
14 Handstand push ups
7 Deadlifts 140/90kg


Image result for crossfit meme deadlifts

Monday 30, October 2017

Warm Up

400 meter run
3x10
pullups
push ups
pvc ohs

Ready

6 Min EMOM
Even-Hollow rocks
Odd-sit ups

Strength

5x3 Squat Cleans
* must catch in the hole*

Metcon

21-15-9
MANMAKERS!!!! (HAHAHAHA!!!) 30lb/15lb
Burpee pullups ( Thanks Neil for giving me this idea while warming up!)
22 min time cap

Image result for crossfit meme manmakers

Saturday, October 28, 2017

Friday 27, October 2017

Warm up
200m jog
3x
10 OHS - light bar
10 STRICT pull ups
10 hollow to arch hangs

Ready
6 minutes
1 minute L-sit
1 minute false grip hold rings or bar

Strength
Overhead Squat
3x10

Metcon
500m row
30 bench press .5 body weight
1000m row
20 bench press .75 body weight
1500m row
10 bench press body weight

Image result for crossfit meme bench press

Thursday 26, October 2017

  Warm up
200m jog
3x
10 OHS - light bar
10 STRICT pull ups
10 hollow to arch hangs

Ready
6 minutes
1 minute L-sit
1 minute false grip hold rings or bar

Strength
Snatch Press - front
5x5 add weight

Snatch press - back
5x5 add weight

If you need to one rep max a lift this week - ONLY IF YOU NEED TO

Strict Press

Metcon
15 min EMOM
Randy - with weight
5 snatch Every minute 50/35kg

This should not be rushed take every minute to set up each rep for good form and technique - if you start to fatigue in the end minutes see a coach for rep or weight decrease

Image result for crossfit meme snatch

Wednesday 25, October 2017

Warm up
200m jog
3x
10 OHS - light bar
10 STRICT pull ups
10 hollow to arch hangs

6 minutes
1 minute L-sit
1 minute false grip hold rings or bar

Strength
Power snatch + Snatch
1+2 x 10

add weight every set
Practice good foot work
Reset your feet each lift

If you need to one rep max a lift this week - ONLY IF YOU NEED TO

Back squats

Metcon

Derek Birthday!!!!
3x
10 Thrusters 42.5/30kg
25 burpees
2 minute rest
2x
10 Thrusters 60/42.5kg
25 box jumps

Tuesday 24, October 2017

Warm up
200m jog
3x
10 OHS - light bar
10 STRICT pull ups
10 hollow to arch hangs

Ready
6 minutes
1 minute L-sit
1 minute false grip hold rings or bar

Strength
Jerk
15 minutes to find a 1 RPM

If you need to one rep max a lift this week - ONLY IF YOU NEED TO

Deadlift

Metcon
Helen
3 rounds for time:
400m run
21 KB swing (1.5 pood) 24/16kg
12 Pull-ups

Image result for crossfit meme helen

Monday 23, October 2017

 Warm up
200m jog
3x
10 OHS - light bar
10 STRICT pull ups
10 hollow to arch hangs

 Ready
6 minutes
1 minute L-sit
1 minute false grip hold rings or bar


Strength
Deload Week

Power Clean + Clean(catch in the hole) + Jerk
1+1+1 x 10 - add weight each set

Practice foot work
Reset for EACH movement

If you need to one rep max a lift this week - ONLY IF YOU NEED TO

Bench press

Metcon
100 calories on the bike
then
30 clean and jerks for time 60/42.5kg

Image result for crossfit meme grace

Friday 20th, October 2017

 Warm up
3x
100 double unders
10 inch worms
10 sampson stretch
10 pull ups - strict

Ready
5 minutes instruction Turkish Get Ups
10 minutes to work up to your MAX weight on TGU

Strength
Shoulder Press
5-3-1+ at 75/85/95% of 90%

Strength
Overhead Squat
5-3-1+ at 75/85/95%

Tabata Something Else
4 movements 8 rounds each 20 second of work 10 second rest
Pull ups
Push ups
Air squats
Sit ups
Total reps = score


Image result for crossfit meme tabata

Thursday 19th, October 2017

Warm up
3x
100 double unders
10 inch worms
10 sampson stretch
10 pull ups - strict

Ready
5 minute instruction Turkish Get Ups
7 minutes
Max reps TGU - WITH proper FORM medium weight

Strength
Snatch
Hang + Power + Squat
1+1+1 x 10 add weight every set

 Metcon
8 x 250m row SPRINTS - rest the amount of time it took you to row (if at any time your coach thinks you are not sprinting - BE PREPARED)
8 x 200m run SPRINTS - rest amount of time it took you to run (SAME AS ABOVE)

Image result for crossfit meme sprints

Wednesday 18, October 2017

Warm up
3x
100 double unders
10 inch worms
10 sampson stretch
10 pull ups - strict

Ready
5 minutes instruction Turkish Get Ups
8 minute AMRAP
5 HSPU
5 Turkish Get Ups

Strength
Deadlift
5-3-1+ at 75/85/95% of your 90%

Metcon
"Elizabeth"
21-15-9
Clean 60/42.5kg
Ring Dips

Image result for crossfit meme elizabeth

Tuesday 17, October 2017

Warm up
3x
100 double unders
10 inch worms
10 sampson stretch
10 pull ups - strict

Ready
5 minutes instruction Turkish Get Ups
5 minute AMRAP
5 TGU - Medium weight
5 Strict pull ups

Strength
Bench Press
5-3-1+ at 75/85/95% of your 90%

Strength
Front Squat
5-3-1 at 75/85/95% of your max

Metcon
50-40-30-20-10
Double unders
10-20-30-40-50
Kettlebell swings 32/24kg

Image result for crossfit meme double unders

Monday 16, October 2017

Warm up:
3x
100 double unders
10 inch worms
10 sampson stretch
10 pull ups - strict

Ready:
5 minutes instruction Turkish Get Ups
5 minutes max weight Turkish Get Ups

Strength:
Cycle 3 Week 3
Back Squat
5-3-1+
75/85/95% of your 90%

Metcon:
Vegas Strong
17 minute AMRAP
10 Ground to overhead 60/42.5kg
200m Barbell carry
58 Bar over burpees

Image result for vegas strong pictures

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