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!

Monday, December 28, 2015

Wednesday 23, December 2015

Warm up:

3 minute single jump rope
Down and back (D&B) spider man crawl
2 minute single jump rope
D&B stiff leg bear crawl
1 minute single jump rope
D&B duck walk
Skill:

Day 2 of the Pull up program

3x 5 reps of chest to bar chin ups with a 6 second negative

2 minute rest

2x max reps pull ups with 5 second negative

2 minute rest

2x max hold chin ups 30+ second

Strength:

Back squats

12-10-8 warm up

6-6-6-6 @ 80% of your 1 rep max

all 7 sets above are to be super set with KB deck squats - 10 reps

Metcon:

Stolen from The Box magazine, becuase my hands hurt today and I dont wanna do all the barbell work we had scheduled HAHA

"Indy"

You have 12 minutes to complete 5 rounds of

5 burpees
10 box jumps
15 KB swings 24/16kg
20 sit ups

If you are unable to do your 5 rounds you have a penalty of

30 wallballs unbroken 20/16lbs

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