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!

Thursday, July 20, 2017

Tuesday 18, July 2017

Warm up
*As a group the clock starts
10 minutes
800m run
then time remaining AMRAP
15 ball slams 20lb
10 OH lunge e/s PVC pipe or light plate
5 STRICT pull ups

Ready
5 min EMOM
10 KB/DB floor press
5 KB/DB double arm sit ups

Strength
Bench Press
Cycle 4 week 3
5-3-1+
75/85/95%

Strength
Front Squat
3-3-3-1-1-1-1
Work up to a heavy single

Metcon
7 min EMOM
7 plate burpees 15/10kg
7 box jumps 32/24in
1 minute rest
then
7 min AMRAP
7 KB swings 32/24kg
7 goblet squats 32/24kg
Image result for thrusters exercise funny

Monday 17, July 2017


Warm up
*As a group the clock starts
10 minutes
800m run
then time remaining AMRAP
15 ball slams 20lb
10 OH lunge e/s PVC pipe or light plate
5 STRICT pull ups

Ready
7 min EMOM
5 banded march e/s - HIGH knees
10 banded good morning

Strength
Deadlift
Cycle 4 week 3
5-3-1+
75/85/95%

Metcon:
IF YOU HAVE STRUNG TOGETHER 20+ DOUBLE UNDERS YOU DO:
"Flight Simmulator"
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double unders
Rest as needed between sets
***EACH SET IS UNBROKEN OR YOU START IT AGAIN
20 min time cap
IF YOU HAVE NOT STRUNG TOGETHER 20 DU - YOU DO
15 min AMRAP
500m row
400m run
150 single jumps - if you mess up or stop you start over from 1
Image result for double under meme

Thursday 13, July 2017

Warm up:
100 DOUBLE UNDERS - see the capital letters
3x
15 Push ups
15 Pull ups - chest to bar
15  Sampson stretch

Ready
Tabatta
Push ups

Strength
Back Squat
Cycle 4 Week 2
3-3-3+
*add 15 kg from original 1 rep max
70-80-90% of 90% max

Metcon
15 Min AMRAP
15 burpees
15 KB swings 32/24kg
15 thrusters 42.5/30kg

Image result for thrusters exercise funny

Wednesday 12, July 2017

Warm up:
100 DOUBLE UNDERS - see the capital letters
3x
15 Push ups
15 Pull ups - chest to bar
15  Sampson stretch

Ready
Tabatta
Push ups

Strength
Snatch
2-2-2-2-2-2

Metcon
14 min EMOM
Odd = 15 cal row
Even = 1 round Cindy
Score is 1 point for every COMPLETED round
Image result for pull ups animals

Tuesday 11, July 2017



Warm up:
100 DOUBLE UNDERS - see the capital letters
3x
15 Push ups
15 Pull ups - chest to bar
15  Sampson stretch

Ready
Tabatta
KB swings 24/16kg

Strength
Deadlift
Cycle 4 Week 2
3-3-3+
*add 15 kg from original 1 rep max
70-80-90% of 90% max

Metcon
12 min AMRAP
12 DB snatch 50/30lb
8 Box jump overs 24/20inch
4 Bar muscle ups

Monday, July 10, 2017

Monday 10, July 2017

Warm up:

100 DOUBLE UNDERS - see the capital letters
3x
15 Push ups
15 Pull ups - chest to bar
15  Sampson stretch

Ready:

Tabatta
Pull ups

Strength:

Strict Press
Cycle 4 Week 2
3-3-3+
*add 7.5kg from original 1 rep max
70-80-90% of 90% max

Strength:

Overhead Squat
5-5-3-3-3-1-1-1

Metcon:

"Rich"
13 Squat Snatch 70/42.5
then
10x 
10 pull ups
100m sprint
then
13 Squat Cleans 70/42.5

U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.
Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.
Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.

Friday 7, July 2017

Warm up:

400m run - start with a clock must be under 2:10
Every second over 2:00 = burpee
*SEE coach for exceptions

3x
Partner stretches
Shoulder stretch - on bar
Seated stretch - facing each other
Arm stretch

Ready:

7 Min EMOM
30 second reverse plank hold
10 v-ups

Strength:

Back Squat
Cycle 4 week 1
*add 15 kg from original 1 rep max
5-5-5+
65/75/85% of 90%

Metcon:

NKIB 4
3x
175 m run
15 ground to overhead 42.5/30 or 35/25kg
8 minute time cap
then
"Annie"
50-40-30-20-10
Double unders
Sit ups

Image result for animal jump ropes

Thursday, July 6, 2017

Thursday 6, July 2017

Warm up:

400m run - start with a clock must be under 2:10
Every second over 2:00 = burpee
*SEE coach for exceptions

3x
Partner stretches
Shoulder stretch - on bar
Seated stretch - facing each other
Arm stretch

Ready:

7 minutes
7 wall facing squats
21 wall taps

Strength:

Bench Press
Cycle 4 week 1
*add 7.5kg from original 1 rep max
5-5-5+
65/75/85% of 90%

Metcon:

 NKIB 2017 WOD 2 and 3

1000m row
Right into 3 rep max front squat - FROM THE GROUND
9 minute time cap
then
1000m row

Image result for animal on a rower

Wednesday 5, July 2017

Warm up:

400m run - start with a clock must be under 2:10
Every second over 2:00 = burpee
*SEE coach for exceptions

3x
Partner stretches
Shoulder stretch - on bar
Seated stretch - facing each other
Arm stretch

Ready:

7x
30 sec hollow hold
10 super mans

Strength:

Deadlift
Cycle 4 week 1
*add 15kg from original 1 rep max
5-5-5+
65/75/85% of 90%

Metcon:

NKIB 2017 #1

21-15-9 Deadlifts 85/57.5 or 70/47.5
12-9-6 burpee box jump overs 24/20in
6 min cap

then
12-9-6 hang cleans - weight above
Toes 2 Bar

Image result for animal deadlifting

Wednesday, July 5, 2017

31 HEROES - Saturday August 5th 2017

31HEROES



On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

The 31Heroes WOD was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.
The 31Heroes WOD will take place simultaneously across the globe, we will be doing it here at BattleBorn CrossFit, on August 5th, 2017. 
For the athletic community, this is our moment of silence.
This is how we remember. This is how we come together to support those who’ve fought for us.
The 31Heroes WOD is more than a workout.
This is a mission to give back to those who’ve given their all.
Grab a partner, and join the team.



AMRAP in 31 minutes to honor the 31 Heroes who gave their lives on August 6, 2011

8-6-11 reps in memory of August 6, 2011

8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

PARTNERS

Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

Saturday, July 1, 2017

4th of July Class schedule

Monday and Tuesday July 3rd and 4th - Get out an enjoy this weather and your family!

Monday

6am
Noon
4:00pm

Tuesday

7am 



Nutrition Challenge


Here is a brief video on the nutrition challenge we start next week - for those of you who are on the fence.
I am doing it, and the ease of building my meal plan off of what foods I LIKE TO EAT is amazing. I am doing Plan 3 :-)
A little info on each plan in case you still aren't convinced!
The single most important variable in changing body composition is nutrition. A large percentage of your results are going to come from your nutrition choices. Some diets aren’t sustainable and lead to a poor relationship with food and body image. Our chief aim is to tailor a nutrition plan for you that is:
  • Sustainable
    You should be able to continue improving your body composition without drastic highs and lows.
  • Enjoyable
    Who wants to live in a world where you’re not allowed an occasional slice of pizza or cake? - VEGAN OPTIONS ALSO
  • Effective
    If it doesn’t work, why do it? We aim to get you the best results as quickly as possible. Consistency and patience are key on this journey. More on that later.
Proper nutrition will yield results beyond what you see in the mirror. Your brain function will improve. You will have more sustainable energy. Your overall quality of life will improve. Your workouts will be more satisfying.
These plans are a change in the way you live - for the better. Commit now to changing the way you eat and view food. Commit to this lifestyle change. Patience and consistency will yield what you want.
Nutrition is not one size fits all. Everyone knows a person that can eat fast food for breakfast, lunch and dinner and stay lean and muscular. Our bodies are unique and respond differently to food. Our aim is to offer a nutrition plan that fits your lifestyle.
Flexible Dieting
All of our plans are flexible dieting plans. This means we will tell you how much to eat based on macronutrients (Macros). Macronutrients are protein, carbohydrates, and fats. The reason it’s called flexible dieting is that you are allowed to eat anything you want as long as it fits into your macronutrient goals for the day. We discuss macronutrients in detail in the “macronutrients explained” section of every plan.

PLAN #1: BASIC FLEXIBLE DIETING - GOAL - CUSTOMIZABLE FOR ANY GOAL

Plan #1 is a more traditional flexible dieting plan. We will give you a set amount of macronutrients to eat every day based on your goal, and that number will not vary much from day to day. For example, if your goal is to lose weight, you will be eating at a caloric deficit (eat less calories than your body requires for maintenance) every day.
The flexible dieting plan is perfect to fit any goals. Using the macro calculator, you will be able to choose your goal and the plan will be customized to fit those goals.
WHO IS THIS DIET GOOD FOR?
  • Beginners excel with this plan.
  • If you like consistency, pick this plan.
  • People who struggle with extreme short term caloric restriction required for carb cycling.
  • If you are lean and your main focus is to gain weight, pick this plan.


PLAN #2: CARB CYCLING - CUSTOMIZABLE FOR ANY GOAL

WHO IS THIS PLAN GOOD FOR?
  • People who want the flexibility of higher calorie days but still lose weight at a rapid pace.
  • If you are looking to gain weight but stay lean during the process.
  • Experience macro counters can see great results on these plans without having to track their macros perfectly.
  • Big eaters like these plans because the high carb days allow for more food during a weight cut.
 

PLAN #3: WAR ON CARBS - GOAL - EXTREME FAT LOSS

Rules to use this plan: #1 Must be experienced at counting macros #2 Must workout at least 5 times a week #3 Men must be under 15% body fat. Women must be under 23% body fat.


Friday 30, June 2017

Warm up:

3x
100 Double unders
10 OHS
10 Back ext
10 Ring rows

Ready:

6 minutes
10 burpee pull ups per minute

Strength:

Snatch
5-5-3-3-3-1-1-1-1
*Catch in the hole
**BALANCE

Metcon:

7x
1 minute work
1 minute rest

In your one minute of work you MUST get

10 KB swings - HEAVY
10 KB cleans - 5 each side - HEAVY
10 KB snatch - 5 each side - MEDIUM

If you don't get all your reps - 3 burpees during your rest minute

Image result for burpee pictures animals