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!

Tuesday, April 22, 2014

SUGAR - MMMM we love it, but why and what is it doing in our LOVE????

The “Holiday Hangover” and 4 Other Strange Ways Sugar Impacts Your Body

How many candy eggs or chocolate bunnies did you consume this past weekend? Perhaps you had one too many – as most people do. Maybe it was your intention to stop at the ear, but you went ahead and ate the whole bunny!!
Humans have always had a love affair of sorts with sugar. About 10,000 years ago, the closest thing to a Starburst the people living on the island of New Guinea (the birthplace of sugar) got was chewing on a piece of raw sugar cane.
Priests sipped sugar sweetened water from a coconut shell, and popular myths even included one about a man who made love to a stalk of sugar cane, creating a whole new human race.
Today, these and other such religious ceremonies have been replaced by social gatherings focused around soda, donuts and lattes. The first processing of raw sugar cane happened around 500 AD in India. The cane was turned into a powder and used medicinally for stomach problems, impotence, headaches and more. For a very long time, sugar remained a secret that few knew about, until wealthy Persians in 600 AD treated guests with a variety of sweet treats.
The Arabs perfected sugar refinement and created an industry around it – although it was a very brutal and physically challenging process where workers labored in the fields and in smoke-filled rooms to make the fine powder.
The minute the British and French tasted sugar, they fell in love, but only the wealthy could afford it, and deemed it a spice.
When Columbus set off on his second journey, he brought sugar cane with him to the Caribbean islands. Soon after, the age of big sugar production and slave plantations began. Mass production of sugar was in full swing, and before long was accompanied by production of XXL clothing and a surge of modern illnesses.
Compared to our ancestors who may have consumed about an ounce of sugar a day, we gobble up almost seven ounces a day – much without even knowing we are doing so. Dietary guidelines established by the American Heart Association indicate that men should not consume over nine teaspoons of sugar a day, and women should not consume more than six. Sadly, we are consuming a whopping twenty-two teaspoons a day on average.
Would you be surprised if we told you that of the 600,000 or so foods that are manufactured and consumed in the United States, over 80 percent of them contain added sugar? But, you say, you don’t see sugar listed as an ingredient on the label. Well, the food manufacturers have it covered – sugar actually has over 50 different names, meaning that the food industry can easily pull one over on us by listing each of these ingredients separately.
Furthermore, as they list these ingredients on the label, they may appear as ingredient #3, #4, #7 and so on – so even if they are not the #1 ingredient, when you total up their presence, they do in fact become the #1 ingredient. Pretty crafty, aren’t they? The US Department of Agriculture reports that Americans consume about 156 pounds of added sugar annually, or over 31 five-pound bags per person.
Most of this sugar is probably consumed without the consumer even knowing it. If you eat packaged, bottled or canned foods with more than five ingredients, or ingredients you cannot pronounce, chances are you are eating extra sugar.
While the debate ensues as to whether or not sugar is actually toxic, most health professionals agree that it offers no nutritional value and may be alarmingly dangerous when consumed in large amounts.
Many who have done research on the evolution of sugar note that the evolution of illness seems to parallel this white powder. Nephrologist Richard Johnson from the University of Colorado – Denver states that one-third of all adults have high blood pressure today, while in 1900 only five percent suffered.
In 1980, 153 million people had diabetes, today that number has ballooned to 347 million. Right alongside the development of these, and other serious lifestyle illnesses, has been an increase in the use of sugar in the food manufacturing industry. Seems just a little too ironic, doesn’t it?
If you are not yet convinced to pay close attention to your sugar consumption, pay close attention to these five (only five of many) ways that science has proven sugar insults your body. Perhaps after you read this you will feel differently.
Sugar makes your internal organs obese
So, if your organs are obese will you appear obese on the outside? Not necessarily – and this is what makes this insult so incredibly dangerous. Fructose, a part of table sugar, along with high-fructose corn syrup, causes the liver to store fat in strange places.
Prolonged, high consumption of fructose can least to globules of fat building up around the liver – this is a precursor to nonalcoholic fatty liver disease. Interestingly enough, this condition was rarely seen before 1980.
Sugar makes your blood vessels tense
Excess sugar prompts the body to release excess insulin into the bloodstream. This extra insulin wreaks havoc on our circulatory system and arteries. If insulin levels remain high for long periods of time, it causes the smooth muscle cells around blood vessels to expand rapidly – much faster than normal. When artery walls become tense, it puts you at a much higher risk of high blood pressure, stroke and heart attack.
Sugar ages your skin fast
Sugar is right alongside smoking and unsafe sun exposure as the top three ways to age your skin fast. Collagen and elastin are skin support structures that get broken down from sun or other free radical exposure – this process works well when we are young, but as we age it slows down.
When sugar is present in the skin, it forms cross-links with amino acids that may have been damaged by free radicals. These cross-links are like roadblocks to the repair process. Dermatologist William Dandy, MD, states that once they are formed, the cross-links do not unhitch. Over time, your skin will look much older than it should.
Note: Consider adding cinnamon, ginger, cloves and garlic to your diet. These spices seem to slow down the cross-linking process.
Sugar makes you crave more sugar
Author of the book Salt, Sugar, Fat, Michael Moss, says, “our bodies are hard-wired for sweets.” Research just released out of Connecticut College seems to agree with Moss. After conducting an experiment involving Oreo cookies and rats, researchers are making the bold claim that the cookies are as addictive as cocaine.
This probably comes as no surprise to those of you who find that you can’t just have one Oreo. Professor Schroeder, study supervisor, remarked that the rats who ate the cookies, loaded with unhealthy fat and sugar, experienced a reaction in the same pleasure center of the brain as the rats who were exposed to cocaine or morphine. In fact, the Oreos more strongly impacted the pleasure center than did the cocaine.
“Our research supports the theory that high-fat/high-sugar foods stimulate the brain in the same way that drugs do,” Schroeder said. “It may explain why some people can’t resist these foods despite the fact that they know they are bad for them.”
While this study picks on Oreos, it is important to note that there is nothing inherently different about these cookies over other high sugar processed foods including ice cream, cake, candy and such. What the study did confirm was what Moss said: the body is definitely hard-wired to love sugar.
Too much sugar causes a headache
The sugar headache is often called the “holiday hangover,” because it seem to happen right after major holidays such as Christmas, Easter, birthdays – or any other time when we consume excessive amounts of sugar. The symptoms are similar to an alcohol-induced hangover, including a pounding headache, irritability and fatigue.
When you consume large amounts of sugar at one time, the body pulls fluid from different places to balance out the impact it has on the blood. When this happens, the head suffers most, and this can lead to a headache.
Sugar headaches may also be a warning of something much more dangerous – diabetes. If you have headaches often, reflect back on what you have eaten – was it a lot of sugar? If you also have problems with frequent urination, excessive hunger or thirst, see a medical practitioner for a blood sugar test.
no sugarTips
  • Be very careful of processed “whole grain” products, although they may be marketed as healthy. If you think switching from white bread to whole wheat bread is a healthy option, you may want to reconsider. The wheat kernels in commercial whole grain products are smashed to a dust, which causes the same type of sugar spike that happens when we eat white bread. Best to stay clear of all wheat products – whole or otherwise.
  • Stop drinking sugar-laden drinks and replace them with fresh water, fresh juice or healthy organic teas. If you want something sweet, stick to the sugar found in natural fruit. An orange contains 12 grams of natural sugar, while a glass of orange juice contains 22 grams. Be careful of so-called healthy products like commercial smoothies – they can contain as much as 14 teaspoons of added sugar.
  • Fill your body with whole foods rich in healthy fats and organic fruits and vegetables. A well-nourished body craves less sugar/processed fat than one that is nutrient-deprived. Start your day with a savory breakfast – a hearty breakfast that contains healthy saturated fat will help keep the cravings at bay. Choose an omelet with real butter from grass-fed cows over a dry cereal or a bagel.
One step at a time, you can get a handle on your sugar consumption, and before long, you will notice a tremendous difference in how you look and feel.

Nutrient Timing???

End of your workout, 
you've trained intensely for 45 minutes, 
the weights drop to the ground as you've hit your last set...
and you run to the locker room like your life depends on it 
to get in your whey protein & fast-acting carbs recovery drink. 

Don't want to miss that anabolic window of opportunity and 
lose all of those gains from all that effort you just put in your workout right? 
Maybe not.
As more and more research is being done, it appears 
the less important that 'anabolic window' becomes 
and that it may actually be much longer than originally thought.

The level of importance really depends on YOUR goal. 
Here's a fantastic visual by the highly respected Alan Aragon 
on the relative important of nutrient timing.


And here is a fantastic new article by my good friends at Precision Nutrition 
on the importance of nutrient timing echoing my thoughts exactly:

My No BS thoughts:

If you want the results of the top 1% and be leaner 
and have more energy than 99% of the population, 
it will matter more.  
For the average population, no.
Because I'm not a fan of average and mediocrity, 
I'd say, go for the BEST that you can be, 
and have a post-workout protein shake anyways.

It will not harm you if you do not. 
It may only be better for you, 
and even if it does not, 
you lose nothing!
Just don't get caught up in how fast afterwards you have to take it.
Take your time. 
1-2 hours after is ok! 
If you prefer something other than whey protein, 
that's cool too.
We should always remember that as the research gets better, 
we may draw new conclusions.

When it comes to body composition 
- fat loss and muscle gain - 
total calories, macronutrient ratio's, micronutrient intake 
are all much more important though.
What's even more important are the habits that you create. 
If consuming a protein+carbs beverage after your workout 
helps you get in your required additional proteins + carbs 
in for that day, then continue doing that.

I personally only have protein/carb recovery shakes on workout days, 
and consuming them after my workout helps 
create consistency and habit
which is what matters in the long-term. 
Keeping it up!

Plus it's kinda like a reward for a good workout. 
Love the taste. 
It varies my protein intake source. 
I want the BEST results. 
And it's cheap, easy, convenient.
For the science geeks, the new conclusions are based on this study:

How Many Times Have You Been Guilty of This???

I suck at this.

"I'm so out of shape"

"I am so slow"

Words often muttered when something tough comes up, maybe it's DU you suck at, or you are slow cranking out pullups, or you get winded after an 8 min mile.

But guess what - for someone in the room with you, all of those things are hard - some are even out of the realm of comprehension and current ability.

Someone in the room wishes they had your "slow" pullups; someone in the room wishes they had ring rows.

Someone will get winded after a 10 min mile, or a 12 min mile.

Maybe you are coming back from an injury, or a baby, or a long vacation and you aren't where you used to be.

Maybe you are someone who always thinks they aren't doing well - who is always wishing for the next level.

That's fine.

Just stop saying it out loud - because for the person next to you, who looks up to you, who wants to have even half the skills you have will feel pretty crappy about their level if you berate your own.

Even if you are the athlete in the room scaling the WOD the most - there is still someone out there who is wishing they could do what you do each and every day.

Just think about that next time you want to talk about how "bad" you are.


I can tell you, I am my own worst enemy and a lot of the time I vocalize it as well, and I know I need to stop - I wont stand it from you, so why do I allow myself to say or even think these things?

If you catch yourself being vile in your own head, stop, regroup, and find the positive, if you hear it from your fellow athlete, look at them and let them know that their head is F'ED up and reiterate how good they are.


I love you guys!

Monday 21, April 2014


New Warm up!!!

New Olympic Lifting Cycle starts

New Skill work that will last for 30+ days!!!


We are starting a "strength" skill cycle on strict pull ups... As a coach and CrossFitter I have watched the lifestyle of fitness I love change from year to year, hell month to month and some changes I embrace and some make me cringe. With that being said I remember being that new CFer that couldn't wait to get a kipping pull up - I am a girl, and getting a pull up of any sort was the most amazing yet elusive sounding skill set ever.  Well of course, like all my girls and guys I got kipping pull ups and was content with that being the best for me for a long time. Then I started looking at things a little different, more as a coach and less as a clock whore - realized there are some fundamental things being missed or used improperly. This is my take, and my take only in terms of programming for my athletes - you can disagree or agree, it makes no difference to me, this is my gym and my culture!
We don't do weighted back squats in a metcon - unless it is something fun like Sally Up, Sally Down with low weight, we rarely do deadlifts in a metcon anymore and when we do it is very low reps and or very low weight, my job as your coach is to promote health and happiness in the other areas of your life, not break you so you cant enjoy the activities OUTSIDE the box you should be enjoying.
So, with that I want you stronger, I want you to know that kipping pull ups are GREAT for a quick WOD, but for what we do and promote which is STRENGTH, you need to start working strict pull ups, and be comfortable once again with a failure or sticking point on something you felt you mastered with kipping.
With that being said we will be doing variations of strict pull ups everyday for skill - I WANT, no I NEED YOU TO LOG YOUR PROGRESS DAILY - band, no band, one rep, ten reps, I want you to see your self getting stronger, and knowing that woman, man, you can do a strict pull up, and you can do it well!!!

max strict pull ups
90 sec rest in between


Power cleans
15 single reps - getting heavier

For the week
50 four count flutter kicks
50 four count mountain climbers
50 half sit ups


20 min AMRAP
10 Knees 2 elbows
20 KB swings 24/16kg
30 Jumping Squats 20/15kg

Monday - Make this week Limitless!!!

They are a myth. They are self imposed and self fulfilling.

They label you and put you in a box. A box with check marks of what you can and can't do.

Limits put you in a box that helps you step up your game in what you are good at, but conveniently ignore what you are not.

A box that makes cherry picking an easy way out of the hard.

It is easy to fail when you can fall back on your "limits", when you can blame them, when you can let up in a WOD because "you've reached your limit".

Take a Open WOD like 13.3, definitely has a skill set involved. We aren't all born whipping out double unders and muscle ups.

Maybe you are thinking how the workout is really just going to be Karen, because you can't do double unders.

Maybe you are just going to fly out of the gates to finish your DUs first, since you can't do a MU.

But let me ask you this:

Who is going to be getting their first double unders or muscle ups this week?

Who is going to be limitless?

You are.

You are going to push further and harder than before, because you are ignoring your self imposed limits.

Today, they are invisible.

You are going to get a new first - be it finishing Karen or managing to lock out your arms above the rings.

You are going to be a rockstar this week.

Limits? What limits?

Friday 18, April 2014


Get ready for WOD


If you missed CF Total this week
If you want to re do a 1 rep max
If not mobility


Your choice


1 rope climb
3 Turkish get ups 24/16kg
5 man makers 35/2lbs

Thursday 17, April 2014


10 mins Turkish get ups





100 half sit ups


8 min AMRAP

12 hang cleans 60/40kg
12 chin ups

rest 2 minutes

5 min AMRAP

25 evil wheels 60/40kg
25 wall balls 20/16lb

Pendlay talks about CrossFit

Glenn Pendlay on CrossFit. 

As weightlifters, or those that use weightlifting movements in training, squat deep, and worry more about lifting more weight than about how defined our arms are (I would guess this describes most on this board)… what did we used to complain about?

1. No place to train with bumpers and chalk.
2. Getting hassled about dropping weight
3. “Trainers” at the local globo gym telling us squatting deep was gonna ruin our knees.
4. Girlfriends not wanting to squat because she is afraid she will get “bulky”
5. For the competitive weightlifters among us, getting asked “how much ya bench?” after telling someone you are a weightlifter.
6. Trying to explain what a snatch is to someone, usually ending with a pantomime then the words “you know, like they do in the Olympics”
7. If you ever tell someone, hey you should try it its fun, being told “oh no, I could never do that”
8. Being surrounded in any gym by folks that think eating red meat or fat is the enemy of good health or a good looking body.
9. Curls in the squat rack.
10. Pink dumbells.

So with Crossfit you get…

1. 2000 + more gyms around the country with bumpers and chalk.
2. Most Crossfitters would think you were weird if you DIDN’T drop weights.
3. They may debate where to put the bar on their backs, but they all squat deep.
4. Crossfit girls squat heavy and are proud of getting a rounder butt from it.
5. Most Crossfitters don’t bench press, they might ask you how much you squat instead.
6. Most Crossfitter’s snatch, those that dont certainly know what it is.
7. Crossfit is filled with people people who not only want to try new things, but are willing to work hard to learn and won’t be put off by falling on their butt a few times.
8. Crossfitters, as a whole seem to be proud that they not only eat meat, but are able to eat GOOD (meaning eat a LOT) and still look good because they train so hard. A couple cookouts at Crossfit boxes remain the only two times I have seen women bragging about how many ribs they ate. And not fatties. Young, in shape women.
9. Crossfitters are the ones who will make fun of YOU, if YOU do curls in the squat rack.
10. Crossfitters only use pink kettlebells.

Are their assholes in CF? I am sure their are, but off the top of my head I can’t think of many that I have met, and, there are certainly assholes in the weightlifting community also.

Are their elitists in CF? Yes, there are. But what is a common criticism of the weightlifting community? That we are elitist. And just like in CF, yeah, there are elitists among us. I don’t think its the norm, but they are there.

The fact that CF has exposed quite literally hundreds of thousands of people to weightlifting aside, do you know what I most like about Crossfit?

They appreciate what we do. I quite often find myself in front of a group of crossfitters with someone like Donny, or Jon, or Caleb demonstrating a heavy snatch or clean and jerk. And you know what, these people appreciate what they are seeing. They appreciate what it took to accomplish it, the work, the years of work, the athleticism, the strength and power. The years of pain, the sacrifice. And for these lifters, there is finally a community, a rather large one, that appreciates what they do, that admires them for it. And that is a beautiful thing. Especially when the average person watching someone do a 140kg snatch has about the same ability to appreciate it as someone who doesnt know how to play chess does to appreciate what they are seeing if they watched a Bobby Fisher chess game.

Weightlifting finally has a fan base. And it’s growing. And that is gonna open up all sorts of new opportunities for the sport.

I will leave you with one last thought. Donny Shankle has been able to drop most of his personal training clients, while finally getting the access to chiropractic, massage, etc, that was always financially tough to get when he needed it. Why is he able to work much less, rest and train more, and still financially swing all those little things that help him?

To a large extent, its been Crossfitters. Now I don’t want to ignore others who have helped, and even donated. But it’s the Crossfit boxes that are holding fund raisers for him, its the Crossfit websites that are encouraging their members to go to his blog and hit the donate button that are the most active in raising money.

You can certainly find the bad in anything. But I prefer to say the glass is half full. In this instance, maybe even 3/4 full.

Wednesday 16, April 2014


Rope climbs x 5


Push press



100 evil wheels


12 min EMOM

1 deadlift 110/90kg
3 box jumps
5 burpees

Tuesday, April 15, 2014

Tuesday 15, April 2014


10 mins on Turkish get ups



If you did then

Front squats


25 hollow rocks
25 GHD sit ups
25 half sit ups


8 min AMRAP
3 pistols - total
6 KB snatch - to each side 24/16kg
9 KB swings 32/24kg

Then when time is up take off on a mile run AFAP!!!

Score is total rounds + total time

Monday 14, April 2014


3 rope climbs


CrossFit Total

Back squat
Strict press

The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Everything that follows is IF YOU HAVE TIME - WHICH YOU SHOULD NOT!!!! So think of this as a punishment for sand bagging US!


50 floor wipers 40kg
50 evil wheels 60kg


3 mins easy run
3 mins med run
3 mins fast run
Turn around and redline back!

Saturday, April 12, 2014

Saturday 12, April 2014

1 mile run
20 thrusters 42.5/30kg
20 pull ups
1200 meter run
30 goblet squats 24/16kg
30 push ups
800 meter run
40 toes to bar
40 weighted step ups 24/16kg KB in each hand 24/20 inch boxes
400 meter run
50 box jumps 32/24in
50 KB swings 32/24kg

Friday 11, April 2014


10 mins to work on handstand L wall holds





50 partner leg tosses


Death By Kettlebells

EMOM increase by 2 swings until you are unable to complete the number of swings in the minute

Min 1 = 2 swings
Min 2 = 4 swimgs
Min 3 = 6 swings
and so on


Thursday 10, April 2014


10 mins to work on headstands


Bench press



50 partner medicine ball hollow rock tosses


20 wall balls 20/16lbs
10 box jumps 32/24inch
50 Double unders

Wednesday 9, April 2014



Wall walks
3x10 - rest as needed


Clean and jerk skill/strength for today's workout


50 partner medicine ball Russian twists
Lie on your back with bent knees, feet flat on the floor - your partner holds your feet - hold a medicine ball with arms fully extended out in front of you, raise yourself off the ground a few inches, all stabilizer muscles engaged and with the ball locked in front of you twist from side to side touching the ball to the ground



Ladder of
Clean and jerks @ 75% of Body weight

10-9-8-7-6-5-4-3-2-1 C&J
1-2-3-4-5-6-7-8-9-10 Burpees

Always adds up to 11

Do 10 C&J then 1 burpee
9 C&J and 2 burpees
8 C&J and 3 burpees
and on down till you finish with
1 C&J and 10 burpees

Tuesday, April 8, 2014

Tuesday 8, April 2014


L - holds


Back squats


100 medicine ball partner tosses


400m run
21 thrusters 42.5/30kg
800m run
15 thrusters
400m run
9 thrusters

Monday 7, April 2014


10 mins on headstand work
Free or wall


3rd week of our Wendler cycle - last power lift cycle and we go into our Oly cycle :-)

Strict press



Partner stabilizer this whole week

50 each of
Hollow rock tossing - This exercise requires 3 medicine balls. You and a partner each hold a medicine ball between your feet. Lie on your backs with your feet facing each other about. (distance depends on how far you can throw the ball) Take the third ball and throw it to your partner. As you catch the ball rock back in a tight hollow then rock forward and throw the ball.


4 rounds for time of:
Run 400 meters
5 burpee muscle-ups
SCALE - 15 burpee pull ups
15 dips
If you've got a 20-lb. vest or body armor, wear it.


U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.

Friday, April 4, 2014

Manion WOD - fundraiser April 26th 2014


“Prepare for Glory!”

Memorial WOD Event Details:

  • Date
    • April 26, 2014
    • 7a.m. - 9a.m.
    • Location
      • BattleBorn CrossFit
      • What is the WOD?
        7 Rounds for time
          400 Meter Run
          29 Back Squats
      • You can donate if unable to attend Eventbrite - Travis Manion WOD Main Event Crossfit Infinity
      • Crossfit Affiliates Across the Nation
          • Team created
          • Go to the registration and join the team -
          • Work hard with us

Why Participate in the Manion Memorial WOD?

  • Memorial WODs are a crucial part of the CrossFit community, and we are all called to act and ensure that these warriors and their families are NEVER FORGETTEN!
  • The Manion WOD not only allows you to honor a hero who paid the ultimate sacrifice on a tour he volunteered for in Iraq, but it supports an organization that ensures that a supportive infrastructure is in place to care for transitioning veterans and Gold Star families.
  • Receive a limited edition Manion Memorial WOD T-shirt with your registration.
  • Incentive prizes for the top fundraising affiliate and individual.

“If Not Me, Then Who…”

Shortly after the death of 1st Lt. Travis Manion in Iraq on April 29, 2007, the fallen Marine’s mother, the late Janet Manion, founded the Travis Manion Foundation to assist our nation’s veterans and families of the fallen. Headquartered in Doylestown, PA with another office in San Diego, the Foundation is focused on empowering the nation’s veterans and families of the fallen.
The words Travis spoke before leaving for his second and final deployment to Iraq – “If Not Me, Then Who…” – have inspired a national movement that is growing rapidly. Veterans and families of the fallen are spearheading this movement to build a nation of heroes in which character, leadership and service are in action every day.

The 31Heroes Project

  • Since its inception, 31Heroes has strived to support programmatic non-profits who are making a true impact on returning veterans and surviving families.  31Heroes is proud to be on ongoing athletic and special events partner to the Travis Manion Foundation. To date, we have provided them with $400,000 to support their programs. Here is why we believe in the Travis Manion Foundation…
  • The Travis Manion Foundation engages with veterans and families of the fallen in all stages of their personal journeys and offers them unique opportunities to empower them to achieve their goals. Through the Mentoring and Advocacy Program, Expeditions, the Ambassador Corps, and the 9/11 Heroes Run, veterans and families of the fallen are leading in their communities. They are challenging themselves and others to continue the service to community and country exemplified by the nation’s fallen heroes and veterans. The Travis Manion Foundation believes that the best way to honor the fallen is by challenging the living.
  • Civilian Military Combine has played a crucial role in growing and supporting the efforts of both 31Heroes and the Travis Manion Foundation.  CMC is helping both organizations realize the full potential of engaging and ongoing partnerships with like-minded athletic organizations.

Travis Manion Foundation

  • The Travis Manion Foundation engages with veterans and families of the fallen in all stages of their personal journeys and offers them unique opportunities to empower them to achieve their goals. Through the Mentoring and Advocacy Program, Expeditions, the Ambassador Corps, and the 9/11 Heroes Run, veterans and families of the fallen are leading in their communities. They are challenging themselves and others to continue the service to community and country exemplified by the nation’s fallen heroes and veterans. The Travis Manion Foundation believes that the best way to honor the fallen is by challenging the living.

Powered by Civilian Military Combine

  • Civilian Military Combine: America’s Race has played a crucial role in growing and supporting theefforts of both 31Heroes and the Travis Manion Foundation. CMC is helping both organizations realize the full potential of engaging and ongoing partnerships with like-minded athletic organizations. For more information:

Friday 4, April 2014


Ahhh we are using both you practiced this week in today's WOD


Bench press



Today is Jenn birthday, and even though she wasn't sure about a birthday workout when Cindy told me it was her birthday, I made the decision for her.

HAPPY BIRTHDAY Jennifer Thatcher!


1 muscle up
4 pistol squats - each leg
** if you don't have a muscle up on the rings or the bar UNASSISTED yet, you get to do
3 pull ups - strict
3 dips

Rest 1 minute


4 clean and jerks 60/40kg
8 double tap wall balls 20/16lbs
9 box jumps 24-20inch

Her birthday is

4-4-1988 she is 26

You know me and trying to get the numbers of the birthday in

Two (2) Age - # of AMRAPS
Six (6) Age - # of minutes of AMRAPS

Four (4) Month April
Four (4) Day
One (1) Year
Nine (9) Year
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Eight (8) Year

Debbie Rominger charity WOD held at BattleBorn Wednesday April 9th 2014

Debbie WILL NOT be able to get lifesaving surgery if we can't raise enough money.  Her insurance may cover nothing.  At best, it will cover half.  This leaves her with a bill of AT LEAST $100,000! 

This event is meant to be done in YOUR gym with YOUR peeps.  We want every box in the world to come together and support Debbie.  The leaderboard is shared.  But the experience of supporting Debbie is something that each box will have within their own community.  You are part of a great and supportive community within your box.  And that box is part of a much larger community.  We want each small community to band together with every other small community to create a worldwide virtual event that will hopefully raise enough money to save Debbie's life!


 For Time
  10 Burpees, 1 C&J (75 percent BW),
  9 Burpees, 2 C&J,
  8 Burpees, 3 C&J,
  1 Burpee, 10 C&J
More About This Event:

CFI is raising money to support a loved one within the family at CFI, Debbie Rominger.  Debbie has been diagnosed with a very rare and very aggressive form of cancer.  Debbie has been relentless in her support of any noble cause that crosses her path.  We are still in shock.

CFI and Debbie's hope is that each box in Northern Nevada, California, heck!... The WORLD, will participate in this virtual event.  At CrossFit Initiative, they are doing this workout on April 4th at 6pm. 
We are doing it Wednesday April 9th. 
You can register for the event, and donate that way, or since we are doing it as part of our regular programming - I am hoping to get your donations here at BBCF, in any form you can donate from the CHANGE IN YOUR CAR to a small amount you might have in your pocket - every little bit helps!
If you want to be part of the leader board, you can register here and email your scores to  Your scores will be entered and you will show up on the scoreboard. 
Also, I would love for you too all wear something purple so we can show even more support and take a group picture, Then CFI will get it on Debbie's webpage. 
We are all very hopeful that this event will spread like wildfire and Debbie will not only get much needed financial support, but that she will feel the love of the CrossFit Community!  Because the creators of ABoxAbove Tournament are personal friends of Debbie, all fees will be donated back to her.  Let's support this wonderful woman in her hour of need!

Thursday, April 3, 2014

Thursday 3, April 2014


Pistol squats


Back squats



10 Glute ham leg raises
25 side plank v-ups


4 mins out of medium pace run
4 mins OR less of a redline run back
7 min AMRAP
10 burpee pull ups
15 toes to bar
20 double unders

Score is total time plus rounds

Wednesday, April 2, 2014

Wednesday 2, April 2014




power cleans



25 half sit ups
25 baby hollow rocks 20/16lbs


1 min each movement

KB swings 32/24kg
Hang cleans
Evil wheels
Front squats

Bar weight choices:


You pick a weight that is challenging, yet doable, yet you are DON at the end!

Score is total # of reps

Debbie CrossFit Initiative Coach - Friend - Mother - Soul Mate - Inspiration!!!!

Debbie is a coach at Initiative, a friend, a mother, a soul mate to another fellow athlete, and all around a great person. She is getting F*%$ED by her insurance company and is st...ruggling to make the "deposit" for a life saving procedure to remove a 15lb cancerous tumor from her stomach. PLEASE PLEASE ANYTHING at all you can donate - DO!!!! We will also be hosting the online tournament WOD for her, but that is the least of my concern as opposed to getting money in her account for her to continue the life she has lead and be the MOTHER HER CHILDREN DESPERATELY NEED!!!!

Debbie's predicament facts:
It’s important that people understand that Surgery isn’t an option for her without money.
She has a 15+ lb tumor in her abdomen that is growing and will kill her if not removed soon.
Her insurance will not cover the procedure, hospital bills, travel expenses, etc.
Treatment options in Reno are, in summary: try chemo and die....
She is tentatively scheduled to have surgery on the 15th, but she has to come up with lots of money before the hospital will formally put her on the schedule.
I only say these things because I know you are all trying very hard to get the word out and help Debbie.
I’m very hopeful that we can get the CF community around the world to find out about Burpees and Jerks for Debbie and participate. Keep working hard guys. You have all been absolutely amazing and you make me proud. I know Debbie is feeling very loved by you all! --by Ty Jones 


The 2 links are:

 Family and Friends, and friends of friends:

 CrossFit boxes and friends:


Tuesday, April 1, 2014

Tuesday 1, April 2014


Pistol squats


Strict press


25 v twist each side 20/16kg
25 four count mountain climbers


Man Makers 35/25lbs
Rack lunges 40/30kg

Monday 31, March 2014


Monday - Wednesday - Friday


Tuesday - Thursday

5 min AMRAP as a class

Pistol squats


Week 2 Wendler Cycle



25 GHD sit ups
25 Evil wheels


"Jumping Jack"

20 Min AMRAP

10 push press 52.5/32.5kg
10 KB swings 24/16kg
10 box jumps 24/20in
50 double unders

Friday 28, March 2014


Bar muscle ups


Back squats


max effort plank hold


Workout 14.5

21-18-15-12-9-6-3 reps for time of:
Thrusters 42.5/30kg
Bar facing burpees

Thursday 27, March 2014


Bar muscle up


Power clean



25 GHD sit ups
25 GHD leg raises


12 min AMRAP

20 KB swings 24/16kg
then each side
2 KB cleans
1 KB strict press
3 KB front squats

back to 20 swings and keep up the cycle for 12 minutes

Wednesday 26, March 2014


Bar muscle ups


Strict press



100 evil wheels


3 min rounds AMRAP
1 min rest in between

100m sprint
5 one arm KB swings 24/16kg
5 Reverse KB lunges one arm 24/16kg
5 KB strict press 24/16kg
*** each side 5 on each