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!

Tuesday, December 8, 2015

Monday 7, December 2015

Warm up:

As a GROUP

400m run
then
2x
1 minute partner shoulder stretch (each partner)
1 minute partner back stretch (each partner)
1 minute lunge stretch each side

Skill:

8 minutes GHD sit up work including instruction - No more than 50 reps

Strength:

Well it is Max Effort Monday, but with this move I feel like we will have a lot of people done after 2 reps, so we are going with MAX REP Monday

1 and 1/2 Back squats
5-5-5-5-5-5-5-5 yes that is 8 sets of 5 at 60% of your 1 rep max back squat

a 1 and 1/2 is

Squat
Come up half way
Squat back in the hole
All the way up

THIS EQUALS 1 REP

Metcon:

Partner WOD:

18 minutes Total

3 minutes MAX effort row
3 minutes wall sit
3 minutes MAX effort row
3 minutes wall balls 20/16lb
3 minutes Max effort row
3 minutes 3rd World Squat

Each person will do this whole rotation

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