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!

Thursday, July 30, 2009



I try to communicate a lot by email, and we have lots of new folks. WOOT WOOT!

Anywho, if you could shoot me an email so that I can include you on my list of members, I would really appreciate it!


Friday 31, July 2009

Mel and I were talking today (are you afraid yet?) and in doing the front squats with a clean from the floor we thought it is really improving our techniques and overall core and strength with not having the racks up yet.

Right about now your saying to yourself - that's all they talked about Sweet. No, I have decided to give us one more (I'm sure that is a gross understatement) day of "technique" work with our lifts.

In essence there is noway you should be able to front squat more than you can clean, or strict press more than you can clean - so, we have a nice shoulder workout planned for today.

5 Strict Presses 42.5 kg
400m Run
15 Push Presses 42.5
500m Row
25 Push Jerks 42.5 kg
400m Run
Post total time.

Wednesday, July 29, 2009

Thursday 30, July 2009

Ahhhh a techinque work day....

Front squats


With this since the racks wont be bolted in for all the lases, we will really work on technique not only on the front squat, but on the cleans to get the weight there. :-)

Deep squats, ass to grass as I like to call it. Grab a med ball and make sure the crease in your hips drops below your knees.

And due to Jason actually doing a WOD this week, and him being beat up (yes laugh Sam it is ok) our metcon will be optional for those who would like to partake...

Over head weight walking lunges 20kg/10kg

Tuesday, July 28, 2009

Wednesday 29, July 2009

In honor of Jay's request we have a lady WOD that destroys all lady WOD's......


Five rounds for time of:

Run 800 meters,
30 - 2 pood Kettlebell swing - 32kg
30 Pull-ups

Oh Eva you kick ass biatch...

Monday, July 27, 2009

Tuesday 28, July 2009

"Deck of Cards"

52 cards
Each suite has a specific movement, and the number of reps we do is the number on the card, royal suites is 10 - exception is Aces.

Diamonds = push ups
Hearts = burpees
Clubs = situps
Spades = squats
Aces = burpee pull ups - 11 of them
Joker = 400m run

I know Rob Ord used this one on us, so I am going it is from Coach Ord and Brass Ring Fitness.

Sunday, July 26, 2009


Five rounds for time of:

12 Deadlifts at 70kg
9 Hang power cleans at 70kg
6 Push jerks at 70kg

Racks should be up and completed today. YEAHHHHHHHHHH

Saturday, July 25, 2009

Sunday 26, July 2009

Again, 7am run for those interested at Horsemans Trail....

And a suck day, or coaches choice for the WOD today.


See you soon!

Friday, July 24, 2009

Saturday 25, July 2009

Compliments of Jim at University of Nevada CrossFit

"Three Stages of Death"

Stage One - As Many Rounds As Possible in 10 min
20 1pood K-Bell Swings (16kg)
20 Box Jumps
Run a 400

3 min rest

Stage Two - As many Rounds as Possible in 10 min
20 - Sumo Deadlift High Pull 1.5 Pood K-Bell (24kg)
20 - Burpees
Run a 400

3 min rest

Stage Three - As many Rounds as Possible in 10 min
20 push-Ups
20 Box Jumps
Run a 400

Reminder there is a 3 minute break between stages

Post comments and number of rounds per station

Thursday, July 23, 2009

Monday the 27th of July

Another bout of BBCF takes on Bikram Yoga....

6:30pm at Bikram Yoga in Reno, come detoxify, and listen to me get shushed for talking to much... Really - I know your shocked. :)
As many rounds as possible in 20 minutes of:

5 Handstand Push-ups
10 Deadlift- Bodyweight (BTB)s
15 Weighted Ab-Mat Sit-ups 25% of bodyweight in lbs

Post total rounds.

Ohhh, this should be a good one.

The Best Muscle Building Exercise... If You Had To Pick One

What if there can be only one?

What if you could only pick one exercise, one to build the most muscle mass….one to stimulate the most hormonal responses….one to just master and progress with as the gains keep coming. So what would it be? The squat? Bench press? Tricep kickbacks? (I kid….I kid)

So let’s first define what it does take to increase muscle. How about exercises that do the following:

  • Use the major prime movers (compound lifts for the big muscles)
  • Stimulating those muscles with enough resistance (keeping reps lower and weights higher)
  • Increasing the time under tension of work (greater ROM/slower reps)
  • Maximum signaling of muscle building hormones (Testosterone, GH, IGF-1) and limiting the muscle breakdown ones (Cortisol)
  • Progression over time with workout (add weight/reps/volume)
  • Rest, nutrients and recovery (especially sleep)

So taking all those into account, we are looking for an exercise that uses the most (and biggest muscle), able to lift heavy, bigger ROM (more time under tension) and generates a positive muscle building hormonal response….sounds like that would be a winner!

Read Full Article Here

Wednesday, July 22, 2009

Thursday 23, July 2009



None of these lifts are your warm-up, these are set to be either 7 single max weight lifts, with sufficient warm-up reps prior, building up to your max weight, or technique work with moderate weight.

Tabata sprints for our metcon.

Tuesday, July 21, 2009

Wednesday 22, July 2009

"Filthy 50"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg
50 Walking Lunge, 50 steps total
50 Knees to elbows
50 Push press, 20kg
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

This one is so much fun!!!! Love it!


Hey guys, updated our video links - let's all give JB a huge round of applause for creating these for us, and of course for the shot of me falling off the 24in box. LOL!!!

Pictures, any you have, post em on your comments or facebook, and I will get them uploaded - we need to have pics everywhere!

Thanks for the support guys, YOU GUYS RULE!!!!

Monday, July 20, 2009

Tuesday 21, July 2009

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.

Sunday, July 19, 2009

Monday 20, July 2009

Howdy all -

Strength day

Power Cleans

Hang Cleans

Followed by the get the heart rate moving with

50 burpees

Saturday, July 18, 2009

Sunday 19, July 2009

7am - trail run
9am - Suck Day in the box

Horsemans park is on the corner of Skyline and Pioneer. Skyline ave is near the top of McCarran. From the old gym, you go through the intersection on McCarran, up the hill then take a right (the only way) on Skyline. Go down the hill about a mile and just passed the park and fire station in Pioneer, turn right then right into Horsemans park. The ditch trail is an irrigation ditch right of way that goes on to the west for about 14 miles. There are arrows to follow but its pretty obvious.

Directions compliments of Dave Fish.

Good luck Dave and Travis

Thursday, July 16, 2009

Sunday Run

7am, at Horseman Trail/Park

off McCarran and Skyline - wear your BBCF shirts, lets get a good run in, and then "suck day" in the box!

Friday 17, July 2009

Been a while since we had a hero WOD


For time:
50 Pull-ups
400 meter run
42.5 kg Thruster, 21 reps
800 meter run
42.5 kg Thruster, 21 reps
400 meter run
50 Pull-ups

Wednesday, July 15, 2009

Thursday 16, July 2009

YAY we have pull up bars - everyone give SCOTT a BIG WOOOOOHOOOOO!!!!! Thank you so much Scott and Dave you have amazing ideas daily - thank you as well!

So, there are so many WOD's to do, but I thought maybe I should go a little nicer on the first one back on the bar.

Death By Pull Ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.

Oh so excited!

Tuesday, July 14, 2009

Wednesday 15, July 2009

Ughhhhh I am going to DIE -if we dont have a pull up something soon!


3 rounds for time of:
500m row,
12 Deadlifts - 1/2 Bodyweight,
21 Box Jumps - 20" Box



5 rounds for time of:
400 meter run
42.5kg Overhead squat
15 reps

Monday, July 13, 2009

Tuesday 14, July

Today we have a nice brisk

5k run

Been a while since we have done this as a weekday WOD - so here we go.

We will actually do this at the Wooster track, but we will meet at the gym and head on over as a group.


Sunday, July 12, 2009

Monday 13, July 2009

Today we have a wonderful lady named


30 clean and jerks at 60kg

and for those of you who think this WOD is just not enough, you can post your name next to the main site WOD of


The CrossFit games were fun to follow via the internet this weekend, but would of been so much better had we of all been there! So next year, there WILL BE those of us competing, and all of us who will go to support them! WOOT WOOT!

Friday, July 10, 2009

Saturday 11, July 2009

Posting the workout a little early, I will be in San Fran tonight to see my favorite band play with Evan, his dad Shannon, and his step mom Kristi! YAYAYAYAYAYAY

Anyway, the workout at 9am will be coached by none other than Chandler, so show up flip some tires and keep him company! :-)

25 burpee box jump tire flips

WTF you ask - so....

1 person at a time (Scott got us a few more tires also - yay to Scott)

Do a burpee, landing on the tire instead of the clapping over head
jump down into the hole of the tire
jump back onto the tire
jump off the tire
turn and flip the tire

So, you have
25 burpee box jumps
25 "box jumps"
25 flips - in essence!


First of all SORRY to my 10am class today!

Both coach's failed you guys, and we are very sorry about that!!!

Thursday, July 9, 2009

Friday 10, July 2009



Yes I know, two A workouts in a week....

Need our pull up station back ASAP!

double unders
sit ups

Wednesday, July 8, 2009

Thursday 9, July 2009


800m forwards (4 times around building)
400m backwards (2 times around building)
800m forwards
400m backwards

Running WOD today

Ha, throwing it all at ya this week - oh wait thats nothing new.

Tuesday, July 7, 2009

Wednesday 8, July 2009



ahhhh, an easy movement! HAHA

Followed with a nice easy and short metcon of.....

Snake eyes

Kettlebell swings
Box jumps

So, 10 kb swings - 1 box jump, all the way down to 10 box jumps - 1 kb swing!

Monday, July 6, 2009

Tuesday 7, July 2009

Not having the pull up rack or cage is really making me search for some doosey workouts - today we have another one I have not tried yet, but that looks LOVELY!

"Annie are you OK"

21, 15, 9 reps of:
Rows (calories)
Sumo Deadlift High-pulls 24kg
Thrusters 42.5kg
Medicine Ball Cleans 20lbs
Wall Balls 20 lbs
Post total time.

Sunday, July 5, 2009

Monday 6, July 2009

Happy Birthday little brother!

Starting the week off with a BANG - or should I say


This counts as one set:
Power Clean
Front Squat
Back Squat

Complete seven sets of the above rotation to equal one round.

Do 5 rounds total working up to your max. Be cautious on this one - make sure you start off at a good comfortable, almost easy weight so you can finish strong and heavy.

You can rest in between rounds.

Do not let go of the bar. If you do, you must restart the round.

Post loads completed.

Saturday, July 4, 2009

Sunday 5, July 2009

Sunday after 4th of July - we will see how many show up this morning. :-) 9am class only today!

Main site WOD -

5 x
400m run
50 squats
30 back extensions

Yeah - for those of us who did Murph today, this is a nice WOD for me to pick, but I know most of you are on a REST day today!

Side note, congrats to Mel on his race today, he took 6th place overall, and 2nd in his group!

Saturday 4, July 2009


In honor of my little brother's birthday (which is Monday) he requested


1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

At VIRGINIA LAKE at 9am. :-)

Sunscreen and water guys!

Thursday, July 2, 2009

Friday 3, July 2009

Today we have a great WOD - I know you all love it when it starts out this way.

"The Chief"

5 rounds at 3 minutes each with a 1 minute rest between rounds of.......

3 Power cleans at 60kg
6 push ups
9 squats

Your score is how many rounds completed per 3 minute cycle - you will have 5 scores at the end of this workout.

Welcome to all of our visitors also in town for work or passing through - thanks for giving BBCF the chance to show you how we rock it!


Friday - regular class times

Saturday - 9am ONLY - Virginia Lake for Murph!!!!

Sunday - 9am ONLY - rest of the day for finishing up the new box. :0)

Back to normal schedule on Monday the 6th.

Wednesday, July 1, 2009

Thursday 2, July 2009

So starting off our month of benchmark WOD's we have the very lovely lady -



Deadlifts 102.5kg
Handstand push ups

This is going to be awesome!