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.


All levels welcome - come in and try a week free!

Wednesday, December 31, 2008

Thursday 1 January 2009

Happy New Years!!!!

Class times today are
12:00 Noon
4:00 pm

CrossFit Reno 2009 Workout

Completed in teams of 2 - this workout is split in half between teams so 400 m run per team mate etc.

800 m run
30 goblet lunges 16kg
50 sit ups
30 burpee pull ups
50 DB snatch - 20% bw
30 Turkish get ups - 16kg
50 squats - 30kg
30 thrusters - 30 kg
50 burpee clean and jerks - 30kg
30 kb swings
50 wall ball squats
9 hand stand push ups (this one is not split per team - 9 each person)
800 m run

equals out to 2009!!! YEAH!

Tuesday, December 30, 2008

Wednesday 31 December 2008

Class times

7:00 am
10:00 am
4:00ish pm

Rowing/Push Up Intervals


1 minute on - rowing
1 minute off - really no rest here = 45 second push ups

Monday, December 29, 2008

Tuesday 30 December 2008

3 rounds for time of:

21 deadlift - 60 kg
42 sit-ups
run 400m (row 500m)

Post time to comments.

Monday 29 December 2008

5-5-5 / 5-5-5

tabatta wall balls

Solid starting strength movements this week.

Give us our max weight and where we can improve from there.

Sunday, December 28, 2008

Sunday 28 December 2008


DB one arm snatch 25% body weight

Performed in tabatta style 20 second snatch, 10 second rest, 20 second burpees, 10 second rest, 20 second squats, 10 second rest. On threw your 12 minutes of FUN!

Score lowest of each movement

Friday, December 26, 2008

Saturday 27 December 2008

Back squats 5 x 5

tabatta situps end of squat work

Thursday, December 25, 2008

Friday 26 December 2008

3 rounds for time

Box jump - 50
Deadlift - Body weight - 21
Pull ups - 30

Recover from the Christmas food coma we are all in. :-)

Wednesday, December 24, 2008

Thursday 25 December 2008

If your looking at the blog for today, IT'S CHRISTMAS - yeah I know, I wanted a WOD for the day too, but we will see you all Friday morning or evening.

Happy Holidays,

Crossfit of Reno Staff


Tuesday, December 23, 2008

Wednesday 24 December 2008

"12 Days of CrossFit"

1 clean and jerk - 60 kg
2 tire flips
3 second handstand hold
4 box jumps
5 burpees
6 wall ball
7 kettlebell swings
8 air squats
9 push ups
10 abmat sit-ups
11 pull-ups
12 lunges (each leg)

Workout follows the same format as the song: 1 clean and jerk, then 2 tire flips and 1 clean and jerk, then 3 second handstand hold followed by 2 tire flips and 1 clean and jerk, etc...

Merry Christmas everyone!


Monday, December 22, 2008

Tuesday 23, December 2008


2000 meter row

Enjoy and have fun!

Monday 22 December 2008

Sweet Jesus

10/20/30/40/50 for time

Push ups
KB swings - 24K
Knees to elbows

Workout compliments of Mountin Crossfit.

Name compliments of Clay on the last 50 push ups.

Saturday, December 20, 2008

Sunday 21 December 2008

Open gym/Skill development

Work on your "suck" or make up a WOD you missed earlier this week.

Paleo Cookies

Paleo Cookies

2 cups raw honey (Mothers Market has some excellent raw organic honey)
2 cups ground walnuts (grind them in food processor)
4 cups ground almonds
1 tsp cinnamon
1 cup dried fruit (raisins or cranberries)
*** 3 Scoops of Whey Protein totalling 150 grams of Protein if desired***

Pre-heat oven to 350 degrees
Lightly grease cookie sheet ( I use Pam spray)
Warm honey in sauces pan until melted and cool slightly
Place the ground nuts and cinnamon (Protein Powder) in a large bowl and mix together
Pour melted honey onto nut mixture and stir until well blended
Stir in dried fruit
Place the mixture onto cookie sheet and spread it evenly to meet all edges
Bake for 15-20 minutes.
I let cool in pan for at least 2 hours to set and then cut in to squares. If you can let it sit over night the cookies come out really nice.
It is helpful to put the squares into muffin papers or on wax paper for the obvious sticky consistency of the cookie.
When we did the math we found the cookies lacked enough protein to be Zone friendly. If you want to experiment add Whey Protein Powder to the mix and up the protein for a more Zone friendly snack.

Friday, December 19, 2008

Saturday 20 December 2008

5 rounds for time:

5 shoulder press
10 push press
15 push jerk

Rx'd weight - 42.5 kg

Post time to comments.

Thursday, December 18, 2008

Friday 19 December 2008

For time:


Powerclean, 60 kg
Box Jump, 24"

(workout looks like this: first round, 10 PC/1 BJ; second round, 9 PC/2 BJ, etc...)

Post time to comments.

Wednesday, December 17, 2008

Thursday 18 December 2008

Complete in as few sets as possible:

75 Overhead Squats - 42.5 kg

Take adequate rest between sets.

Post number of sets and reps completed in each set to comments.

Tuesday, December 16, 2008

Wednesday 17 December 2008

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Monday, December 15, 2008

Tuesday 16 December 2008

WOD courtesy of CrossFit Flood...

7 rounds for time of:

10 burpees
25' 1 arm db overhead walking lunge - 25% BW

Alternate arms each round.

Post time and load to comments.

Sunday, December 14, 2008

Monday 15 December 2008

5 rounds of:

Deadlift, 3 reps
Max handstand push ups

There is no time component to this workout. Perform a heavy set of deads, then move immediately to HSPU. Take adequate rest between rounds.

Post load and number of HSPU (or sub) performed each round to comments.

Saturday, December 13, 2008

Sunday 14 December 2008


15-2-9 rep rounds of:

Clean & Jerk

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Post load to comments.

Friday, December 12, 2008

Saturday 13 December 2008

Optional 5 pm class tomorrow after the nutrition cert. There will be a few different options for workouts. If you're not too sore, come test your mettle against CrossFitters from across the country!

Thursday, December 11, 2008

Friday 12 December 2008


5 rounds for time of:

20 pull ups
30 push ups
40 sit ups
50 squats

3:00 rest between rounds.

Record time for each round to comments.

Thursday 11 December 2008

Back Squat


Two ways to approach this: (1) weight straight across, or (2) ramping weight until you reach a max set of five on your last set. Remember, our heavy lift days are not "rest" days. Attack these workouts with the same tenacity you would any other WOD.

Post load to comments.

Tuesday, December 9, 2008

Wednesday 10 December 2008

"Tabata Mash-up"

:20 on/:10 off alternating between:

db hang snatch - 20% bodyweight

repeat for 8 cycles each.

Post lowest score for each exercise to comments.

What new equipment would you like to see in the gym? Post suggestions to comments.

Monday, December 8, 2008

Tuesday 9 December 2008

As many rounds as possible in 20 minutes of:

5 thruster
7 hang powerclean
10 sumo deadlift high pull

Rx'd weight - 42.5 kg

Post number of rounds completed to comments


Sunday, December 7, 2008

Monday 8 December 2008

Bottom to Bottom Tabata Squats


Run 1 mile


Bottom to Bottom Tabata Squats

What are Bottom to Bottom Tabata Squats? It's pretty simple: as opposed to standing, you rest while holding the bottom of the squat position.

Post both tabata scores and mile time to comments.

Saturday, December 6, 2008

Sunday 7 December 2008

"50 in the clip"

For time:

50 Burpee Clean & Jerks - 42.5 kg

Post time to comments.

Friday, December 5, 2008

Saturday 6 December 2008

5 rounds:

1:00 wall ball
1:00 box jumps

1:00 rest between rounds.

Score is total number of wall ball and box jumps performed during 5 rounds.

Thursday, December 4, 2008

Friday 5 December 2008

For time:

400m walking lunge

Record time and number of steps to comments.

Thursday 4 December 2008

5 rounds for max reps of:

Bench press - 60 kg

30 seconds rest between exercises. 3-5 minutes rest between rounds.

Post score to comments.

Tuesday, December 2, 2008

Wednesday 3 December 2008

For time:

Row 2k

Pull fast & hard!

Post time to comments.

Monday, December 1, 2008

Tuesday 2 December 2008


5 rounds for time of:

Run 400m
15 Overhead Squats - 42.5 kg

Gettin' reintroduced to the ladies.

Post time and load to comments.

Sunday, November 30, 2008

Monday 1 December 2008

5 rounds for time of:

15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks

Find a challenging weight and go for it!

Post time and load to comments.

Saturday, November 29, 2008

Sunday 30 November 2008

On the 3:00 interval:

Run 400m

Repeat for 8 intervals.

Post fastest and slowest time to comments.

Friday, November 28, 2008

Saturday 29 November 2008

10 rounds for time:

7 wall ball
7 burpees

Performed in 2-man teams. One person will perform wall ball shots while the other is doing burpees. Team members will alternate back and forth until each has completed 10 rounds.

Post time to comments.