Wednesday, January 22, 2020

Closing down - for now

As most of you know, I am enrolled in nursing school full time. With that, I had to make a decision to let go of one of the things that have been the most consistent in my life besides my son and being a gym rat.

As of February 1st, 2020 BattleBorn CrossFit is closed.

I want to thank all of you for the love and support you have all given me over the years - we have had an amazing ride and time through these last 12 years.

I love you all - soon to be helping you maintain health in a whole other way - Nurse!


Tuesday, May 7, 2019

Friday 15, March 2019

Warm up
Coach led

Ready
2x
25 star fish
25 hollow rocks
25 two count bicycles

Strength
20 min EMOM- 10 rounds
Odd - Strict press 8 + 8 push press
Even - 15 med ball slams

Metcon
5x EMOM - 15 min total
Min 1 12 toes to bar
Min 2 12 OHS 60/42.5kg
Min 3 12 hang cleans 60/42.5kg

Image result for hang cleans meme

Thursday 14, March 2019

Warm up
Coach led

Ready
50 Double KB sit ups

Strength
20 min EMOM - 10 rounds
Odd - 8 deadlifts
Even - 10 burpees

Metcon
12 min AMRAP
10 thrusters 42.5/30kg
10 bar over burpees


Image result for crossfit thrusters meme

Wednesday 13, March 2019

Warm up
Coach led

Ready
100 one & half sit ups

Strength
20 min - 10x EMOM
Odd - clean and jerk 5
Even - windshield wipers 15e/s

Metcon
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Assault bike cal
KB swings 32/24kg
Rower cal
Goblet squats 32/24kg

Image result for crossfit assault bike meme

Tuesday 12, March 2019

Warm up
Coach led

Ready
2x
25 evil wheels
25 v-ups

Strength
Odd - 10 floor press + 5 push ups
Even - 10 Strict pull ups

Metcon
15 min AMRAP
10 push press 60/40kg
50 double unders
10 back squats 60/40kg


Image result for meme push press

Monday 11, March 2019

Warm up
Coach led

Ready
2x
25 starfish
25 hollowrocks
25 sit-ups

Strength
EMOM 20 mins
Odd - 7 Back squats
Even - 20 jump squats

Metcon
19.3ish
200 ft OH walking lunges 50/35lb
50 box step ups with dumbbell
50 Strict HSPU
200 ft handstand walk or OH walking lunges

Image result for crossfit 19.3

Friday 8, March 2019

Warm up
Coach led

Ready
25 toes to bar
25 star fish

 Strength
9x - 18mins
Odd - Deadlifts 8
Even - Med ball slams 15

Metcon
10x 90 second work
3 wall walks
5 HSPU
7 burpees

Image result for wall walks meme

Thursday 7, March 2019

Warm up
Coach led

Ready
Oly warm up

Strength
9x -18 mins
Odd - Clean and jerk 5
Even - Evil wheels 15

Metcon
7x
7 pull ups
14 front squats 60/40kg
21 box jumps

Image result for front squat meme