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, August 16, 2018

Thursday 16, August 2018

Warm up
Lead by Coach

Ready
7 min AMRAP
7 handstand kick ups - free or wall
3 STRICT HSPU
5 HSPU

Strength
Deadlift
7-5-3-3-3 at 65/70/80/80/80
Double over hand - Hook grip

Metcon
3 minutes
21 pull ups - time remaining max distance row
Rest 3 minutes
3 minutes
15 pull ups - time remaining max distance row
Rest 3 minutes
3 minutes
9 pull ups - time remaining max distance row
Rest 3 minutes
3 minutes
6 pull ups - time remaining max distance row
***Muscle ups - C2B - Strict - Jumping - the hardest YOU can handle today
Score = total distance rowed
Compliments Coach CJ

Extra Credit
3-6-9-12-9-6-3
Diamond push ups
Floor Press
15 evil wheels between each set
Set of 3 is heaviest you can handle - decrease weight every set to 12 then at 9 start adding weight again - ending 3 same you started with

Image result for crossfit pull ups meme

Wednesday, August 15, 2018

Wednesday 15, August 2018

Warm up
Lead by Coach

Ready
6 min AMRAP
20 OH barbell lunges
10 snatch balance
20 barbell step ups

Strength
Bench Press
7-5-3-3-3 at 65/70/80/80/80%

Metcon
50 double unders
5 snatch
40 double unders
4 snatch
30 double unders
3 snatch
20 double unders
2 snatch
10 double unders
1 snatch

CATCH IN THE HOLE EVERY TIME
ADD WEIGHT EVERY ROUND - last single close to max
FOCUS ON FORM
Compliments CF Mainsite

Extra Credit
5x
15 Bulgarian split squat
15 Jumping lunges
15 hip thrusts

Image result for crossfit snatch meme

Tuesday 14, August 2018

Warm up
Lead by Coach

Ready
7 min AMRAP
Double KB OH walk - focus on ears at biceps
Right arm OH - bell up (left side farmer carry)
Left arm OH - bell up (right side farmer carry)
15 suitcase deadlifts

Strength
Strict Press
7-5-3-3-3 at 65/70/80/80/80%
OR
Jerk
7-5-3-1-1-1 at 65/70/75/90/90/90%

Metcon
6 x 3 min EMOM
10 burpees
20 wall balls 20/14lb
250m row

Extra Credit
4x
Pistol walk - down and back AHAP
20 seated DB shoulder press
20 OH tricep extensions

Image result for crossfit meme row

Monday 13, August 2018

Warm up
Lead by Coach

Ready
6 min AMRAP Barbell Complex
Clean
Front squat - 3 count in the bottom
Jerk
Back squat - 3 count in the bottom

Strength
Back Squat
7-5-3-3-3
65/70/80/80/80

Metcon
Row 5k

Extra credit
5x
10 toes to bar as Strict as possible
10 Strict pull ups
Take your time between sets
Focus on PROPER FORM
Negative on the pull ups after you loose the strict

Image result for crossfit meme row

Friday, August 10, 2018

Friday 10, August 2018

Warm up
10 minutes
Coach led
Dynamic warm up

Ready
7 min AMRAP
10 barbell row palms forward
5 Strict pull ups
5 Strict hanging leg lifts

Strength
Deadlift
7-5-3-3-3 60/70/80/80/80%
***DOUBLE OVER HAND - HOOK GRIP ALL REPS

Metcon
21-15-9
Burpees
Thrusters 42.5/30kg

Extra Credit
25 Evil wheels
50 air squats
75 ab mat sit ups
100 air squats

Image result for meme burpees and thrusters

Thursday, August 9, 2018

Thursday 9, August 2018

Warm up
10 minutes
Coach led
Dynamic warm up

Ready
7 min AMRAP
Banded march - length of gym
Banded good mornings -15
Banded sumo squat - 15

Strength
Snatch
7-5-3-1-1-1 60/65/70-90-90-90

Metcon
12 min AMRAP
10 Deadlifts 110/90kg
5 Rope climbs
10 Push press 60/40kg

Extra Credit
Tricep and hamstring smash out - roll those suckers out

Image result for meme rope climbs

Tuesday, August 7, 2018

Tuesday 7, August 2018

Warm up
10 minutes
Coach led
Dynamic warm up

Ready
7 minute AMRAP
5 box squats 50% - just below parallel KEEP CHEST UP - ONLY DRIVE WITH LEGS
10 Bulgarian split squats - 5 each side - KEEP CHEST UP - IF TORSO IS LEANING NO WEIGHT

Strength
Back Squat
7-5-3-3-3
60/70/80/80/80%

Metcon
5x
10-20-30-40 KB swings 32/24kg
10 front rack box step ups between each set - KB's 24/16kg
20 min time cap

Extra Credit
5x
20 bicep curls - barbell or dumbbell
10 push ups
20 side pulsing plank - each side

Image result for meme kettlebell step up

Monday 6, August 2018

Warm up
10 minutes
Coach led
Dynamic warm up

Ready
7 min AMRAP
7 - 1 1/4 front squats - 3 count hold in bottom 50% max
7 push jerk

Strength
Clean
7-5-3-1-1-1
60/65/70-singles at 90%
*catch in the hole

Metcon
9-12-15-12-9
Hang squat cleans 80/60kg
Toes to bar
9 HSPU between each round
Ex.9-9-9-12-12-9-15-15-9
15 min time cap

Extra Credit
100 ab roll outs
This is a on you if you want - not coach led just get it done :-)

Image result for meme toes to bar