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, October 4, 2018

Thursday 4, October 2018

Warm up
Coach led

Ready
Oly warm up

Strength
Snatch
Find your 1 rep max
Catch in the hole - you might find both power and full :-)

Metcon
5 HSPU
5 pull ups
10 ring dips
10 pull ups
15 HSPU
15 pull ups
20 ring dips
20 pull ups
15 HSPU
15 pull ups
10 ring dips
10 pull ups
5 HSPU
5 Pull ups

Image result for crossfit meme ring dips

Wednesday 3, October 2018

Warm up
Coach led

Ready
5 min AMRAP
10 push ups
20 KB swings - med weight
30 lunges e/s no weight
JUST move - this is just getting you prepared for Strength

CrossFit Total"
Strength
Total Weight Moved Of:
Back Squat, 1 rep
Press, 1 rep
Deadlift, 1 rep
Finding your 1 rep max of each - technically it is a three attempt to find it. We are a little more lax because I wont a TRUE max, so if you have more in he tank for a fourth rep DO IT!!!!
This portion should take a majority of the class

Metcon - should not have time or need this after TOTAL
Run 800m
2-3 times - ONLY IF YOU FEEL like you didn't kick your own ass on the STRENGTH
Rest the amount of time it took you to run prior

Image result for crossfit meme total

Tuesday 2, October 2018

Warm up
Coach led

 Ready
5 min medicine ball burpee circle

Strength
Bench Press
Find your 1 rep max 

Metcon
3x
25 DB push jerks 50/35lb
50 double unders
25 weighted step ups 50/35lb
50 double unders
15 min cap


Image result for crossfit meme box step ups

Monday October 1, 2018

MAX WEEK - be here!

Warm up
Coach led

Ready
Olympic lifting prep
Drills-position

Strength
Power Clean
15 mins work up to a 1 rep max

Strength
Squat Clean
10 mins work up to a 1 rep max
YOU SHOULD HAVE TWO SEPARATE MAX #’S TODAY

Metcon
Saved by the barbell - CF Main site
3x
1 minute burpees
1 minute wall ball 20/16lb
1 minute deadlifts 50/35kg
1 minute med ball sit-ups (ball touches ground over head and past feet)
1 minute hang power clean 50/35kg
1 minute rest
Score = total reps all moves all 3 rounds

Image result for crossfit meme burpees

Friday, September 28, 2018

Friday 28, September 2018

Warm up
Coach led

 Ready
50 heavy swings
50 banded hip
50 DB KB deadlifts heavy

Strength
Back Squat
5x5 @ 75%

Metcon
15 min EMOM
8 KB hang squat snatch 24/16kg
(4 each side)
7 burpees
You need to move!!!!
Modification no squat reps are 10
1 point for each completed round

Extra credit
100 push ups

Image result for crossfit meme burpees

Thursday 27, September 2018

Warm up
Coach led

Ready
2000m row AFAP

Strength
Clean
5x5 @ 75%
Catch in the hole

Metcon
30-20-10
Front rack lunge 50/30kg
Hand release push ups
Hang cleans 50/30kg

 Extra credit
100 ab mat sit-ups

Image result for crossfit meme sprints

Wednesday 26, September 2018

Warm up
Coach led

Ready
7 min
Down and back
High knees
Frog jumps
Bounding
Karaoke

Strength
Deadlift
5x5 @ 75%
Double over hand
Hook grip

Metcon
12 Min EMOM
Odd rounds 10 goblet squats
100m sprint
Even rounds 10 OHS squats with plate
100m sprint

Extra Credit
100 evil wheels

Image result for crossfit meme sprints

Tuesday 25, September 2018

Warm up
Coach led

Ready
3x
10 RDL
10 bent over rows - palms forward
10 evil wheels
60/40kg

Strength
Bench Press
5x5 @ 75%

Metcon
7x
2 min EMOM
Row 20/15 calories
15 deadlifts 50/30kg
15 push press 50/30kg
Each complete round = 1 point

Extra credit
250 double unders


Image result for crossfit meme deadlifts