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, January 12, 2018

Locations - Schedules - OPTIONS

Hey guys
Wanted to get schedules over to you for all locations ASAP - I know some of you are already taking advantage of these times and locations, but for the rest of you just in case - here we go!!!

760 East location - BattleBorn


Mon-Fri - effective Monday January 15th 2018

6am
Noon
4:15pm
5:15pm (as always if you are a few minutes late you know I don't care)

MY NORMAL 6:15 class - I DO NOT want you thinking I don't love you - so, Markus and myself will be at the Central location (4 minute drive from us) for this class - Markus to workout, and I will head over right after the 5:15 class is done as well, to get a workout in. This schedule gives me the opportunity to work a little less hours, and workout as a coached athlete, not the coach who is trying to squeeze a workout in.


Saturday

8am 

760 Central location - 1895 Donald St #B Reno, NV 89502


Mon-Thur

9:30am
Noon
4:00pm
5:00pm
6:00pm
7:00pm

Friday

9:30am
Noon
4:00pm
5:00pm

Saturday

9am Powerlifting
10am CrossFit

Monday and Wednesday 7-8pm class is OPEN GYM

Tuesday and Thursday 7-8pm class is Barbell Club (Olympic lifting)

760 River - 8587 White Fir St. #A1 Reno, NV


 Monday - Friday

 5:30am
Noon
4:30pm
5:30pm

Saturday

8:30am Barbell
9:30am CrossFit

New Year - New name - New Family!

Good day BattleBorn family
Many of you know from back in late October early November we were discussing a merger with another CrossFit family here in the Reno and San Diego area.

While some things slowed down our timeline a bit, we are going to start 2018 out with a bang! I am so excited and happy to tell you that as of January 1st 2018 we are now a part of the CrossFit 760 family.

You are most likely asking what this means for you. If you are feeling nervous about this change, DON’T BE! I already went through all the possible emotions and feelings for us and can tell you that this is THE BEST move for not only the gym, but especially for you as athletes.

So here is what you can expect on January 1 –

o   I am still your coach
o   Derek is still your coach
o   Our location is still here!
o   You are getting access to three more locations in the Reno Sparks area and one in Fallon
o   You are getting access to even more class times between these locations
o   You are getting some new faces to work out with and challenge you in new ways
o   You are getting a staff of coaches that even the best games athletes would be jealous of
o   You are getting the areas only games athletes as your coaches as well (Sean Sweeney and Matt Strand, who are both partners at CrossFit 760).
o   You are going to get fit, and you are going to have fun doing it.

Again, I can not tell you how exciting of a time this is for all of us – As you know I am an open book. So if you have questions, come to me or Derek and simply ask!

I can’t wait to watch you all grow even more as athletes, and watch our gym grow with a new team to support us. and please know how much each and every one of you means to me and how much I Love You!

You can always reach me at my number you should all have by now

775-745-5144

My new email ☺ of
               
                LOVE ALWAYS - ME

Friday 29, December 2017

Warm up

3x
100 double unders
10 push ups
10 pull ups
10 ohs

Ready

50 hip to hip plank
1 to each side = 1

Strength

Deadlift
Not maxing Week 1 cycle 6
5-5-5+ 65/75/85% of your 90% of your NEW 1 RPM (add 5kg)
Maxing - One rep max


Metcon:

12 min AMRAP
30 wall balls 20/16
30 KB swings 24/20kg

Image result for kettlebell meme

Thursday 28, December 2017

Warm up

3x
100 double unders
10 push ups
10 pull ups
10 ohs

Ready

50 KB v-twists
1 each side  = 1

Strength

Back Squat
Not maxing Week 1 cycle 6
5-5-5+ 65/75/85% of your 90% of your NEW 1 RPM (add 5kg)
Maxing - One rep max

Metcon:

12 MIN AMRAP
6 power snatch 42.5/30kg
9 front squats 42.5/30kg
12 pull ups

Image result for Power snatch meme

Wednesday 27, December 2017

Warm up

3x
100 double unders
10 push ups
10 pull ups
10 ohs

Ready

100 sit ups
50 crunch
25 v-ups

Strength

SEE COACH ABOUT MAXES -

If you have the ability to spend a little extra time the next four weeks - you will not max this week
If you are unable to spend a little extra time then MAX

Bench Press
Not maxing Week 1 cycle 6
5-5-5+ 65/75/85% of your 90% of your NEW 1 RPM (add2.5kg)
Maxing - One rep max

Strength

Shoulder Press
Not maxing Week 1 cycle 6
5-5-5+ 65/75/85% of your 90 % of your NEW 1 RPM (add 2.5kg)
Maxing - One rep max

Metcon

12 min AMRAP
5 HSPU
7 Burpee box jump overs
9 Dumbbell hang squat cleans 50/35lb

Image result for handstand push ups meme

Friday 22, December 2017

Warm up:

10 min to do
1000m row
100 double unders
Calories on the airdyne remainder of time
then
3x
10 OHS
10 PVC pass throughs
10 sampson lunges

Metcon:

12 Days of CrossFit
Performed like the song
1
2-1
5-4-3-2-1
8-7-6-5-4-3-2-1
all the way to 12-11-10-9-8.......-3-2-1

1 legless rope climb
2  Burpees burping over a bar
3 French get ups - ok so Turkish
4 Cleans a cleaning
5 GOLDEN rings - muscle ups/ring pull ups/toes to rings
6 squat cleans a-squatting
7 push ups a-pushing
8 evil wheels a-rolling
9 maids/men a-box jumping
10 lords/ladies a-lunging
11 push press a-pressing
12 deadlifts a-lifting

Pick a weight for barbell moves that is doable for a majority of ALL the reps without having to put it down
Merry Christmas

Image result for santa claus weights

Thursday, December 21, 2017

HOLIDAY HOURS

Regular class time Saturday 23rd of December - 8am

CLOSED

Monday December 25th

Tuesday December 26th

OPEN for ass kicking on

Wednesday December 27th

Thursday 21, December 2017

Warm up

100 double unders
3x
10 OHS
10 PVC pass throughs
10 sampson lunges

 Metcon

Deload Week

Row recovery
1000m row
Rest the time it took to row
800m row
Rest the time it took to row
600m row
Rest the time it took to row
400m row
Rest the time it took to row
200m row
DONE

Image result for Crossfit meme rowing

Wednesday 20, December 2017

Warm up

10 min to do
1000m row
100 double unders
Calories on the airdyne remainder of time
then
3x
10 OHS
10 PVC pass throughs
10 sampson lunges

Metcon

Delaod week

21-15-9
Airdyne calories
Thrusters 50/37.5
then
15-12-9
Row calories
Clusters 50/37.5kg
then
12-9-6
Double unders
OHS 50/37.5kg

Image result for Crossfit meme clusters

Tuesday 19, December 2017

Warm up

10 min to do
1000m row
100 double unders
Calories on the airdyne remainder of time
then
3x
10 OHS
10 PVC pass throughs
10 sampson lunges

Metcon

Delaod week
Adrienne Birthday
28 min AMRAP
12 Deadlifts 70% of your max
14 Push press 70% of your max
89 lunges

Image result for Crossfit meme lunges

Monday 18, December 2017

Warm up

10 min to do
1000m row
100 double unders
Calories on the airdyne remainder of time
then
3x
10 OHS
10 PVC pass throughs
10 sampson lunges

Metcon

Deload week - set up bars go over moves

31 min AMRAP
31 lateral burpees
31 power cleans 60/42.5kg
31 toes 2 bar
31 box jumps 24/20inch
31 squat cleans 60/42.5kg
31 pull ups
31 double unders
31 deadlifts 80/60kg
31 sit ups
31 back squats 60/42.5kg
Image result for crossfit meme box jumps

Friday, December 15, 2017

Friday 16, December 2017

Warm up
5x
20 calorie bike
5 push ups - no knees
5 strict pull ups
5 crunches

 Ready
5 minutes
Max effort toes to bar

Strength
Deadlift
Cycle 5  - Week 3
5-3-1+ at 75/85/95% of your 1 RPM this cycle

Metcon
20 min EMOM
Odd - row 20 calories
Even - 20 push ups
10 second transition time if needed for multiple partners on one rower
score = 1 point every completed minute

Image result for crossfit rowing meme

Thursday 15, December 2017

Warm up
5x
20 calorie bike
5 push ups - no knees
5 strict pull ups
5 crunches

Ready
100 sit ups
50 crunches
25 v-ups

Strength
Strict Press
Cycle 5  - Week 3
5-3-1+ at 75/85/95% of your 1 RPM this cycle

Metcon
EMOM 3 mins for 3 rounds
15 cal bike
12 lateral burpees
9 unbroken clean and jerks 60/42.5kg
***add 5/2.5kg if you finished all 3 rounds last week - if you didn't finish them all YOU WILL TODAY ;-)

Image result for lateral burpee meme

Wednesday 13, December 2017

 Warm up
5x
20 calorie bike
5 push ups - no knees
5 strict pull ups
5 crunches

Ready
3x
1 minute hollow rock - weighted
1 minute superman - weighted

Strength
Back Squat
Cycle 5  - Week 3
5-3-1+ at 75/85/95% of your 1 RPM this cycle

Metcon
15 min EMOM
Min 1 - 9 thrusters 42.5/30kg
Minute 2 -15 toes 2 bar
Minute 3 - 21 calorie bike

Image result for thruster meme

Tuesday 12, December 2017

  Warm up
5x
20 calorie bike
5 push ups - no knees
5 strict pull ups
5 crunches

Ready
3x
1 minute right hand to left foot
1 minute left hand to right foot
1 minute flutter kicks - baby size

Strength
Power Clean + hang clean + front squat
1+1+1 x 10

Metcon:
12 min AMRAP
12 box jumps 24/20in
24 double unders
12 burpees
24 wall balls 20/16lb

Image result for crossfit snatch meme

Monday 11, December 2017

Warm up
5x
20 calorie bike
5 push ups - no knees
5 strict pull ups
5 crunches

Ready
3x
1 minute plank
1 minute pulsing side plank
1 minute pulsing side plank

Strength
Snatch + hang snatch + OHS
1+1+1x10

  Metcon:
15 min EMOM
3 snatch - SQUAT 50/37.5kg
5 burpees

Image result for crossfit snatch meme

Friday 8, December 2017

Warm up
750 m row
3x
10 chin ups
10 PVC pass throughs
10 - 1 OHS + 1 stots press

Ready
7 min EMOM
10 pull ups - WORK ON WHAT YOU SUCK AT

Strength
Strict Press
Cycle 5 Week 2 - you added 2.5kg this cycle
3-3-3+ at 70-80-90% of 90% of your NEW 1 RPM

Strength
Overhead Squat
3-3-3

 Metcon
Death by thrusters 50/35kg
Add one thruster every minute until failure
Min 1 = 1
Min 4 = 4
Min 10 = 10
Score = every completed minute

Image result for thrusters meme

Thursday 7, December 2017

  Warm up
750 m row
3x
10 chin ups
10 PVC pass throughs
10 - 1 OHS + 1 stots press

Ready
6 min EMOM
1 min Cuban press
1 min 1 OHS + 1 stotts press

Strength
Back Squat
Cycle 5 Week 2 - added 5kg this cycle
3-3-3+ at 70-80-90% of 90% of your NEW 1 RPM

Metcon
21-18-15-12-9-6-3
KB swings  - American 24/16kg
Toes to bar
Dips

Image result for ring dips meme

Wednesday 6, December 2017

Warm up
750 m row
3x
10 chin ups
10 PVC pass throughs
10 - 1 OHS + 1 stots press

Ready
9 min EMOM
1 minute right hand to left toe in air sit up (LOL)
1 minute left hand to right toe
1 minute mountain climber - foot by hand flat as landing position

Strength
Squat Clean
3-3-3-3-3

Metcon
21-18-15-12-9-6-3
KB swings 32/24kg
Thrusters 35/25kg
Pull ups

Image result for thruster meme

Tuesday, December 5, 2017

Tuesday 5, December 2017

Warm up
750 m row
3x
10 chin ups
10 PVC pass throughs
10 - 1 OHS + 1 stots press

Ready
6 minutes
Max time plank - every time you drop 5 push ups

Strength
Bench Press
Cycle 5 Week 2 - add 2.5kg
3-3-3+ at 70-80-90% of 90% of your NEW 1 RPM

Strength
Front Squat
3-3-3

Metcon
EMOM 3 mins for 3 rounds
15 cal bike
12 lateral burpees
9 unbroken clean and jerks 60/42.5kg

Image result for crossfit meme heavy squat cleans

Monday 4, December 2017

Warm up
750 m row
3x
10 chin ups
10 PVC pass throughs
10 - 1 OHS + 1 stots press

 Ready
6 min EMOM
Weighted hollow rock
Weighted supermans

Strength
Deadlift
Cycle 5 Week 2 (you added 5kg last week)
3-3-3+ at 70-80-90% of 90% of your NEW 1 RPM

Metcon
3x
50 double unders
25 wall balls
15 HSPU
5 squat cleans 85/65kg

Image result for crossfit meme heavy squat cleans

Friday, December 1, 2017

Friday 1, December 2017

Warm up
500m row under 2:00
3x
10 strict pull ups
10 push ups - arms close to side use triceps
10 kipping pull ups

Ready
6 min EMOM
Odd - hollow rocks
Even - supermans

Strength
Back Squat
Cycle 5 Week 1 add another 5kg
5-5-5+ at 65-75-85% of 90% of your NEW 1 RPM

Metcon
2x
200 double unders
50 single arm OH squat - 24/16kg
25 pull ups
OH squat should be one arm one round one arm the next :-)

Image result for crossfit meme pull ups

Thursday 30, November 2017

Warm up
500m row under 2:00
3x
10 strict pull ups
10 push ups - arms close to side use triceps
10 kipping pull ups

Ready
6 min EMOM
Odd - double tap wall balls
Even - box jumps

Snatch
Full snatch + hang snatch
1+1 x 8
add weight every round
CATCH in the hole

Metcon
7 min EMOM
7 swings - American 24/16
7 Goblet squats
7 swings - Russian 24/16
Right into
7 min EMOM
10 toes 2 bar - any alternate movement is double
score = 1 point every completed minute

Image result for crossfit meme emom

Wednesday 29, November 2017

Warm up
500m row under 2:00
3x
10 strict pull ups
10 push ups - arms close to side use triceps
10 kipping pull ups

Ready
6 min EMOM
Odd - Wall walk up
Even -Crunches

Strength
Front Squat
5-5-5 @ 65/75/85%

Strength
Bench Press
Cycle 5 Week 1 add another 2.5kg
5-5-5+ at 65-75-85% of 90% of your NEW 1 RPM

Metcon
50-40-30-20-10
Double kettlebell lunges 24/16
Push ups

Image result for crossfit meme pushups

Tuesday 28, November 2017

  Warm up
500m row under 2:00
3x
10 strict pull ups
10 push ups - arms close to side use triceps
10 kipping pull ups

Ready
6 min EMOM
Odd - toes to bar
Even - thrusters 20/15kg

Strength
Deadlift
Cycle 5 Week 1 add another 5kg
5-5-5+ at 65-75-85% of 90% of your NEW 1 RPM

 Metcon:
150 Kb swings 24/20kg
*top of every minute 5 burpees
start with burpees
Score = how many SETS of burpees you did - 5 = 1 set

Image result for crossfit meme emom

Monday 27, November 2017

Warm up
500m row under 2:00
3x
10 strict pull ups
10 push ups - arms close to side use triceps
10 kipping pull ups

Ready
6 min EMOM
Odd - hollow rock
Even - Double tap wall balls

Strength
Overhead Squat
5-5-5 at 65-75-85%

Strength
Shoulder Press
Cycle 5 Week 1 add another 2.5kg
5-5-5 at 65-75-85% of 90% of your NEW 1 RPM

Metcon
12 Min AMRAP
250m row
10 Push press 42.5/30kg - unbroken modify to do so
5 HSPU


Image result for crossfit meme pushpress

Friday, November 24, 2017

FRIDAY 24 NOVEMBER 2017

CLASSES CANCELED

Sorry everyone -I don't feel well, and the weather is amazing so GO OUTSIDE AND PLAY!!!


Image result for sick turkey picture

Thursday, November 23, 2017

Thursday 23, November 2017

Thanksgiving WOD

2x
200m backwards
25 goblet squats AHAP
25 burpees
400m run
25 KB swings 32/24
25 HSPU
600m run
25 Turkish get ups
25 pull ups
400m run
25 KB swings - American AHAP
25 push ups
200m run backwards
25 goblet squats AHAP
25 sit ups

Image result for Crossfit turkey

Wednesday, November 22, 2017

Wednesday 22, November 2017

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

Ready
5 min
Max rep HSPU

Strength
Snatch grip dead + hang snatch + snatch
2+2+1 x 10
add weight

Metcon
6 min AMRAP
Row calories 40/30
30 KB swings - Russian 32/24kg

2 min rest

6 min AMRAP
Row calories 40/30
30 KB swings - American 24/16kg

Row = 1 point or rep

Image result for crossfit meme snatch