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!

Wednesday, December 9, 2015

Wednesday 9, 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:

Day 1 of PULL UP Progression

2x (Always Strict)

Wide grip pull ups max reps
Under 10 use a band
Over 15 add weight

Rest 2 minutes

Medium grip pull ups max reps
Same as above

Rest 2 minutes

Medium grip chin ups max reps
Under 10 use a band
Over 15 add weight

Rest 2 minutes

Narrow grip chin ups max reps
Same as above

Strength:

Review weights, moves and get set up for the Metcon...

Metcon:

Barbell Wednesday is in the House

"Linda" aka 3 Bars of Death

Linda is one of the CrossFit benchmark "Girl" WODs (because of the name, not because they are designed for women). The workout first appeared on the site 3 November 2004. Linda is also affectionately known as "the 3 bars of death".

10/9/8/7/6/5/4/3/2/1 rep rounds for time

Deadlift 1 1/2 times your bodyweight
Bench Press your bodyweight
Clean 3/4 your bodyweight

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