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!

Monday, August 31, 2009

Tuesday 1, September 2009

So, who loves the WOD's named after the beautiful beautiful ladies????

Everyone does - everyone does.....


1000m row
50 thrusters 20kg
30 pull ups

Compare to 6-9-09

Did I mention how much thrusters and I are not friends - even at 20kg????

Sunday, August 30, 2009

Monday 31, August 2009

It is Monday - we love it we love it!!!!

What the #*&k tabata

1 arm dumbbell snatch
pull ups
1 arm dumbbell snatch (opposite arm you started with)

Score = to lowest rep on each movement (so 5 scores)

Compare to 2-12-09

Sunday 30, August 2009

Chandler comes up with some amazing WOD's


Snatch 42.5kg
Sumo deadlift high pull 42.5kg
Row (for calories)

Friday, August 28, 2009

Today we have Travis and his birthday WOD - Phewwww and you guys thought I was a hard one. :-) Travis has chosen a "chipper" WOD as his b-day workout, and it happens to be....

The final workout of the 09 Games was a long chipper. The workout was:

15 reps 100/155lb BB squat clean
30 Toes to bar
30 Box jumps 20/24" box
10/15 Muscle ups
30 PushPress /PushJerk 25/40lb DBs
30 Double Unders
15 reps 95/135lb Thruster
30 Pullups
30 Burpees
300' OH Walking lunge with 25/45lb plate

Thia will be a good one - be sure to be well rested, hydrated and have eaten something...


Thursday, August 27, 2009

Friday 28, August 2009

Ohhhh la-la


150 wall balls for time!!!!

We love Karen!!!!

Wednesday, August 26, 2009

Thursday 27, August 2009

As I was sitting here typing in the date for the WOD, I realized it was Thursday all ready - it makes me stop and think how quickly our days, weeks, months and years fly by. You probably think I am going to get all sappy now, but nope - remember a day in the box means another day of a fit healthy life - ENJOY THEM ALL, and get in the BOX and KICK some ASS!

"50 in the Clip"

50 burpee clean and jerks at 42.5kg
(scale weight and movement to level)
compare to 3-3-09

Hell yeah ladies and gentleman - stabilizer muscles are firing, legs are burning, and forearms are asking you to stop - what is the answer to those "problems" HELL NO - I would rather die before I got a DNF on the board. :-) For any new people reading the blog, I am usually not so aggressive - today I just felt like taking it to the next level. hehe

Tuesday, August 25, 2009

Wednesday 26, August 2009

Oh look back in your logs this one was a goodie!!!!

5-18-09 was when we did this last.....

800m run
B2B tabata squats
400m run
B2B tabata squats
800m run

Legs are on fire already!

See you guys in the box!

Tuesday 25, August 2009

Good day!!!!

One movement we do not do much of because we train it hard with HSPU and other body function movements like burpees and push ups....

Bench Press


Metcon today is

AMRAP in 10 min

10 Wall balls
15 sit ups

Monday, August 24, 2009

Concept 2 Rowing Challenge

Fall Rowing Challenge

Sept 15th to Oct 15th

Every year Concept has a rowing challenge, where teams from across the globe compete to log the most meters.

Click on the link above and let me know if you would like to be a part of the BBCF team - I think we would have fun to say the least, and every meter helps!

Monday 24, August 2009


75 power snatch at 30kg

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Compare 1-20-09

Sunday, August 23, 2009

Email from Brant!!!! Our resident Parajumper

Hey Alena and everyone else,

O just wanted to drop you a line and let you know that all is well and hot as hell in Texas. 45 out of 70 days over 100 degrees. Basic was well that basic, but a few cool things happened. One it was apparent to my military training instructor that I was into CF and we ended up crossfiting five days a week. It was awesome. A few times we had an entire flight of 55 AF trainees doing a tabata WOD. it was quite a sight. This one kid came in at102 lbs and could only do 3 push-ups and after PT and CF he gained 20lbs and was able to do 54 push-ups. it was crazy to have all these different MTI's asking about CF and nutrition. Crossfit it moving like a wild fire throughout the military.

On another note I start indoc on Monday. I'm excited and a little nervous. I just have to pass one day at a time. I heard the we do super CF WOD's in the program. one workout was 800, that's right 800 burpees, in two and a half hours. In a sick way I'm looking forward to that shit.

Well stay in touch and if anybody want to right or anything like that here is my address:

A1C Shaw Brant J
1080 Apollo Drive, Unit 390734
Lackland AFB TX 78236


Friday, August 21, 2009

Saturday 22, August 2009

Today will be a challenge of your mental and physical ability....

400 m lunge WITH a plate overhead - ohhhh but thats not it no no no, every time you put the plate down, you do 10 squats.

Score is how many squats you do.


Friday 21, August 2009

YAY - starting the weekend off with a nice strong lift day.



3 sets of warm up (not encroaching on your final sets weight) with 1 set of 5 heavy, I added a second set for the newer folks who are working on finding their max load.

And of course a short sweet metcon for a good Friday to you.

Thursday, August 20, 2009

Thursday 20, August 2009

Good morning - sorry guys!!! Charter will not be out until this weekend to hook up our internet, and cable.....

5 rounds of

15 overhead squats 42.5kg
10 burpees
5 pull ups

Compare to 2-21-09

Wednesday, August 19, 2009

Hey everyone, this was a "fun" run that we did one morning with the 7am class - It is for an amazing cause, and gets us out and together once again. Let's get registered, bring some gloves, good trail shoes and kick some rattlesnake booty (hmmmm snake and butt - haha)!

Beyond The Whiteboard

Hey guys,

Just wanted to remind you about the CrossFit workout log site - Beyond The Whiteboard.

If you use a log, or the cards in the gym and enjoy seeing your results you will love this website. You not only can log your workouts, and compare your times but also meals etc.

I highly recommend it to my BBCF family! :-)

Tuesday, August 18, 2009

Wednesday 19, August 2009

bring your running shoes for this one.....
Villanova / Vassar loop 2 - 3 times depending on level
3 times is about 4 miles.

Compare your time to 7-14-09

Monday, August 17, 2009

Tuesday 18, August 2009

5 rounds - each round lasts for 2 minutes then you rest for 1 minute.

Do as many reps of hang power clean as you can each round. Men 45kg / Woman 30kg

Keep track of the reps per round.

Then rest exactly 1 minute and start the next round.

Creator: CrossFit Kinnick

Sunday, August 16, 2009

Monday 17, August 2009

3 rounds for time of:

20 Goblet Squats at least 1 pood (16kg)
20 Kettlebell Swings at least 1 pood (16kg)
20 Push-ups
100 Jump Rope (Singles)s

Starting strength we start with B day today. :-)

Friday, August 14, 2009

Sturday 15, August 2009

Well, it has been a long hard week with all the birthdays - Mel, Chandler and myself were trying to think of what we didn't due this week, and all we came up with was....

Squat cleans
Kettlebell swings

and there is your workout - the reps will be

weight I am leaving more up to you on this one - squats cleans can be a hard movement.

Nice easy WOD today, but our warm-up.............

Thursday, August 13, 2009

Friday 14, August 2009

So today is Gene's birthday, actually Robin's as well but we celebrated her workout on Thursday with Art's.

Gene designed his own killer workout, so here we go!

5 X 55 + 5

Box jumps
Air Squats
Situps - With a one lap run around the building after situp reps 9,7,5,3 and 1

So there you have it 5 exercises, 55 reps each, with 5 laps around the building.

Wednesday, August 12, 2009

Post from Robin, Art, Jackie and Jenny + others ;0)

Anyone who is interested in going out on Friday night to celebrate birthday's, we are going to have dinner at Silver Peak (the one near the Riverside movie), at about 8:30 email Alena if your planning on coming and then going out from there. On Sunday we are planning to run around Donner Lake (7.2 miles) meeting at Safeway at 6:45 MaCarran and MaeAnne in the northwest Reno area, after the run we are planning on going out for breakfast. Let Alena know how many want to go.

Thanks Robin

Nice way to finish a week - so early Sunday..... :0)

Thursday 13, August 2009

Today is Robin's birthday! Happy birthday Robin - we will be doing a team WOD today for Art and Robin's birthday's combined.

"50 + 3"

50 tire flips - this is to be completed together (especially if you get the big tires)
then one team mate goes to
50 sledge hammer swings - 25 on each arm
the other goes to
50 wall balls
when both are done you switch movements
when both of these movements have been completed by both team mates you then do the same thing for
50 burpees
and the other goes to
50 ball slams
again switching when both have completed fifty

Where does the 3 come into play you ask????

HAHA there is a 3 minute max time limit on each movement - if you or your partner does not complete a 50 rep movement in 3 minutes, you run a 200m lap for each movement for each team member (so, if you both fail to get 50 burpees in 3 mins you run 400m one 200 for each of you) to be ran at the end of the WOD - counted in your total time. :-)

Tuesday, August 11, 2009

Wednesday 12, August 2009

Today is actually Art and Francis birthday, but the b-day WOD is tomorrow. Art is doing SST also right now, so not to much metcon work on strength days.

We all knew the lift was coming so here it is....

10 snatch grip deadlifts at 60kg
200 m run
8 snatch grip deadlifts 60kg
400 m run
6 snatch grip deadlifts 60kg
800m run
4 snatch grip deadlifts 60kg
400 m run
2 snatch grip deadlifts 60kg
200 m run

Monday, August 10, 2009

Tuesday 11, August 2009

In honor of Jackie and Jenny, and their 25th birthday today we have......


Two rounds, of each couplet, for time of:

750 meter Row
20 Handstand Push-ups

Thruster 20 reps at 52kg
20 L-Pull-ups

So, we will do a 750m row, then 20 handstand push ups - 2 times

Then we will do the thruster, L pull-ups routine 2 times

Post time to comments.


Sunday, August 9, 2009

Monday, 10 August 2009

First, thanks to Ty - Chandler - Rich - Sonja - J.C. and Jason for an amazing transformation of the gym today! You guys freaking ROCK!!!!!!

Today we have a good ol girl


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Saturday, August 8, 2009

Sunday 9, August 2009

Chandler is a WOD making machine!!!!!

Today is


Power snatch at 42.5kg
Burpee L pull-ups (these are fun)

Saturday 8, August 2009

Morning all - sorry for the lateness of the post for any of you who saw me in last nights classes you knew I was tired.

Got done with SST, went and ate a big steak with veggies, came home took a bath and fell asleep reading my new addiction - the Twilight series. HAHA

So today we have a nice couplet of movements, and a little longer WOD which always works on the weekends.

400m farmers carry - heavy
8 rounds of
2 mins of wall balls (moving down the line each time -so weight will be anywhere from 8 to 20lb)
1 min rest between each 2 minutes
400m farmers carry - heavy


Thursday, August 6, 2009

Friday 7, August 2009

Can I hear it for some back squats??? WOOT WOOT!

Back squats


with a short sweet metcon at the end!

Wednesday, August 5, 2009

Thursday 6, August 2009

Hi ya all -

Just got to send a shout out to a few people I have not seen in the box for a few......

Dave (even though I know you were in Wed. I didn't see you)
Dimtri (again same as Dave, but I think it was Tuesday)
Matt - how's the foot, you totally could of done today's WOD ;)
Laura and Ty Carson
Francis - injury over?
Rick - is your back better?
John (my 7amer)
Chris (really gotta get the new baby, the job in two towns, and life in order - LOL)
Kara - where are you
Jimmy - are you better yet???
Flor - thought I forgot about you huh?

Just wanted to let you know I am thinking about you, and miss seeing your smiling sweat covered faces. :-)

O.K. so the sentimental stuff is over here we go with the WOD for the day.....

"FRAN" (funny you had to read all that to get to 'her"!)

21-15-9 reps

42.5kg Thruster

Post Time

Tuesday, August 4, 2009

Wednesday 5, August 2009

Middle of the week, make it a "quick" WOD....

Tabata Core Destroyer

Weighted V twists - rest in v position
Push ups - rest in plank position or bottom hold
Weighted jack knifes - rest in the jack knife or folded position
Handstand push ups - rest is an actual rest

Score is lowest number of each movement - performed in tabata style of 4 minutes, of 20 seconds on 10 seconds off for each movement before moving on to the next movement.

Monday, August 3, 2009

Tuesday 4, August 2009

So driving home in the car tonight, I wanted something with Turkish get-ups (you all have been asking for them), so Jason and I got thinking....... This is what we came up with.

10 rounds for time of

5 Turkish get-ups 20kg-24kg
15 kettlebell swings 20kg-24kg
200 m run (once around the building)

I am thinking it should be a good one!

Sunday, August 2, 2009

Monday 3, August 2009

Fight Gone Bad

Three 5 minute rounds with a 1 minute break between each round - meaning you will perform each movement below for 1 minute before moving on to the next one, after your 5th minute you have a 1 minute rest to move onto the next round, where you start it all over again.

Row - for calories
Wall Ball - 20lb
Sumo Deadlift High Pull - 35kg
Box Jumps - 20 in box
Push Press - 35kg

JB is back this month from his foot injury, and asked or this WOD as his birthday WOD.

This month is packed with b-days, so we should have some great WODS - we have Jackie, Jenny, Art, Robin, Gene, Travis, JB, and I know I am missing someone else. Travis already has his WOD picked out, so I am working on a special one for Landaga family - Art is turning 50, Jackie and Jenny are turning 25 - their birthdays are 1 day apart from dad's. If you can think of something especially good in reference to 25 and 50 let me know. :-)

Starting Strength Starts Today

Today is day one of our 8 week class - it is going to be a great time, and I am so excited to be coaching an doing the program with you guys.


Lifts today are:

Back squat 3 x 5
Bench press 3 x 5
Strict chin ups 3 sets to failure

Today and Wednesday will be setting our parameters for the following weeks - as we progress we will also add technique work in with the snatch and cleans.

Logs will be handed out on Friday, I wanted to hard copy your first two lift days and have them be a permanent typed page for you to set goals and see results with.

Sunday 2, August 2009

Coach's choice.....

Chandler was coach today, and he picked a GOOD one.

AMRAP 20 minutes

5 snatch 42.5kg
4 L pullups or 10 kipping
250m row

This is a GREAT WOD!

Saturday, August 1, 2009

Saturday 1, August 2009

August already - phewwww goes by fast. In my opinion though, if it is going to go by fast it should come along with the satisfaction of a CrossFit WOD daily!


Wall balls - 20lbs
sit ups (weighted if you would like)
Kettlebell swings - 24 kg
Box jumps - 20 inches

Start with 40 of each movement, ten 30, ten 20 of each and finish out with 10 of each movement - for TIME!