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, June 18, 2015

Monday 15, June 2015

Warm up:

Fish game on the rower
Then
3x
10 pull ups
10 weighted OHS
10 box jumps

Strength:

Squat
5-5-5
at
65/75/85% of your 90% of your 1 rep max

Strict press

Find your training max today -

You can start at whatever percentage of your TM you want. However, I advise you to start with the lightest percentage that you can put on the barbell. Remember that below is just an example of how to work up. It's not the only way.
There's no reason why you can't do bigger jumps or do multiple sets at the same percentage. The goal of this lift, on this day, is to set a personal record. Do what's necessary.

Metcon:

WE DID A SCALED VERSION OF THIS HERO WORKOUT - SEE BELOW POST FOR WHAT WE DID

Servais
For time:
Run 1.5 miles
Then, 8 rounds of:
19 pull-ups
19 push-ups
19 burpees
Then,
400-meter sandbag carry (heavy)
1-mile farmers carry with 45-lb. dumbbells
Post time to comments.
Adam-Servais_th.jpg
U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006, in Uruzgan Province, Afghanistan, when his vehicle came under hostile fire. The 23-year-old was assigned to the 23rd Special Tactics Squadron, Hurlburt Field, Florida. Servais is survived by his parents, Peter and Susan; and sister, Laura.

OUR VERSION:

800m run
8x
19 pull ups
19 push ups
19 burpees
then
800m farmers carry

No comments: