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, February 3, 2016

Wednesday 3, February 2016

Warm up:

Dynamic week


Strength:

Bench press

7 sets of 8 reps at YOUR 10 rep max weight

Super set your sets of bench with Day 1 of the Pull up program (remember to adjust depending on how your assessment week went last week)


Metcon:

4x
50 double unders
10 man makers 40/30lb dumbbells each hand

Man Maker =

Dumbbell push ups
Right arm dumbbell row
Left arm dumbbell row
Deadlift
Squat clean
Thruster

= 1 rep


Tuesday 2, February 2016

Today we start our new cycle - we are on Hypertrophy this round, so YOU will LOVE me!

Warm up:

Same as yesterday


Strength:

Back squats

7 rounds of 8 reps at YOUR 10 rep max

To find your 10 rep max, take your 1 rep max YOU FOUND LAST WEEK, and multiply it by .744

so, if your 1 rep max was 100kg, your 10 rep max will be 74.4kg

You will struggle, and probably fail on your last round :-)

Metcon:

10-9-8-7-6-5-4-3-2-1

Double kettlebell sit ups
Kettlebell swings
Goblet squats

HEAVY BUT FAST


Monday 1, February 2016

New week, new strength cycle, new GAINZZZZZZ

Warm up:

2x
Dynamic movements
10 to each side

Lunge with a twist
Knee to chest
High kick with toe touch
Lunge with a open arm raise
Explosive push ups

Strength:

Max effort Monday

12 min EMOM

3 hang cleans adding weight every minute

*If you hit your max weight on round/minute 7, then continue with that weight for the remainder of the time.  Full extension, hips open, high elbows

Metcon:

Sisson
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
If you've got a 20-lb. vest or body armor, wear it.
Post rounds completed to comments.
HERO-Justin-Sisson_th.jpg
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

Friday, January 29, 2016

Friday 29, January 2016

Assessment:

Power clean 1 rep max
Run 1 mile


Metcon:
100 burpees - game standards - must jump and touch 6 inches above your extended arm above your head

Wednesday, January 27, 2016

Wednesday 27, January 2016

Assessment:

Back squats
1 rep max
5-5-5-3-2-1-1-1

Max effort strict chin ups
400m run

Metcon:

3x
5 strict press 42.5/30kg
5 push press 60/42.5kg
5 jerks 72.5/50kg
10 burpees

***total time for round 1
***total time for complete WOD

Tuesday, January 26, 2016

Tuesday 26, January 2016

Assessment:

Strict press 5-5-5-3-2-1-1-1
Max box jump for height
Max strict pull ups - 1 set
500m row

Metcon:

3x
5 front squats 70/47.5kg
5 OHS 42.5/30kg
5 deadlifts 102.5/70kg

*** total time for round 1 noted
*** total time

Monday, January 25, 2016

Monday 25, January 2016

Assessment Week

Day 1

Assessment:

Deadlift - one rep max 5-5-5-3-2-1-1-1
Max push ups - 2 mins
Max pull ups - 1 set
200m sprint


"Tabata Something Else"

Pull ups
Push ups
Sit ups
Air squats

Each movement is completed in 8 rounds of 20 seconds of work 10 seconds of rest, then move on to the next movement

***LOG YOUR SCORE - total reps for all 4 movements

Friday 22, January 2016

Warm up:

3 minutes jump rope
Down and Back (D&B) lunges
D&B Duck walk
25 PVC pass throughs

Strength:

Your choice

Skill:

50 evil wheels

Metcon:

21-15-9

Bar muscle ups / Ring muscle ups
Rack lunges 70/50kg
Walls balls 20/16lb


Thursday 21, January 2016

Warm up:

3 minutes jump rope
Down and Back (D&B) lunges
D&B Duck walk
25 PVC pass throughs

Skill:

Day 2 Pull up program

Strength:

20 minutes to work up to a 3 rep max OHS

Metcon:

21-15-9-15-21

Push press
52.5/35kg
Knees to elbows

Wednesday 20, January 2016

Warm up:

3 minutes jump rope
Down and Back (D&B) lunges
D&B Duck walk
25 PVC pass throughs

Skill:

Tabatta knees to elbow

Strength:

20 minutes to work on Snatch - get comfortable in the hole!

Metcon:

100 double unders
10 snatch 60/42.5kg
80 double unders
8 snatch
60 double unders
6 snatch
40 double unders
4 snatch
20 double unders
2 snatch

TIME!!!!!


Tuesday 19, January 2016

Warm up:

3 minutes jump rope
Down and Back (D&B) lunges
D&B Duck walk
25 PVC pass throughs

Skill:

50 KB sit ups

Strength:

20 minutes to work up to 2 rep max front squat

Metcon:

20 Deadlifts 125/85kg
20 Front squats 85/57.5
20 Squat cleans 60/42.5

****The weights are a baseline - you can go either way on the scale of weights, just know this workout should be HEAVY, but at NO TIME are you to loose form. I you feel form is going, i.e. you look like a scared cat dead-lifting the weight needs to be adjusted



UNLESS YOU ARE THIS CAT DEAD LIFTING!!!!

Monday 18, January 2016

DELOAD WEEK - which means ASSESSMENT WEEK next week!!!

First assessment of the year coming up guy's!

Make sure you are here for it!

Warm up:

3 minutes jump rope
Down and Back (D&B) lunges
D&B Duck walk
25 PVC pass throughs

Skill:

Pull up Day 1

Strength:

20 minutes to find 1 rep max Power Cleans - this is time to get HEAVY

Metcon:

3x
400 m run
20 thrusters 42.5/30kg

SOOOOOOOOOO

I am really not kidding you when I say the entire week of January 11th, 2016 to January 15th, 2016 programming is no where and I repeat no where to be found in my programming book.

With that I apologize there are no posts for those days....


Thursday, January 7, 2016

Thursday 7, January 2016

Warm up:

Warm up:

2 minutes row
2 minutes burpee
2 minutes OHS
2 minutes lunge stretch

Skill:

Pull up Day 2 program

Strength:

Back squats

12-10-8 warm up

4-4-4-4-4 at 90% of your 1 rep max

Super set with Bar step ups 10 each side x 5 sets

Metcon:

4x
20 wall balls 20/16lbs
15 push ups
10 ring dips
Then
1000m row


Wednesday, January 6, 2016

Wednesday 6, January 2016

Warm up:

2 minutes row
2 minutes burpee
2 minutes OHS
2 minutes lunge stretch

Skill:

25 sit ups
25 evil wheels
25 weighted v-twist each side

Strength:

Strict press
12-10-8 warm up
4-4-4-4-4 @ 90% of your 1 rep max
Super set with push press
5x10 at 50% of your SP weight

Metcon:

15 minute EMOM

Minutes 1,4,7,10,13 HEAVY clusters - 5 reps
Minutes 2,5,8,11,14 Strict pull ups - 10 reps
Minutes 3,6,9,12,15 Box jump overs - 15 reps

Tuesday, January 5, 2016

Tuesday 5, January 2016

Warm up:

2 minutes row
2 minutes burpee
2 minutes OHS
2 minutes lunge stretch

Skill:

5x10 weighted back extensions - slow and tight

Strength:

Deadlifts
12-10-8 warm up
4-4-4-4-4 at 90% of your 1 rep max
super set with
5x10 glute ham leg raise

Metcon:

5 minute running clock
500 meter row
50 KB swings 24/20kg
Pull ups till the end of the 5 minutes - DO NOT SANDBAG ME HERE

Rest 2 minutes

5 minute running clock
500 meter row
50 KB swings 24/20kg
Burpees up till the end of the 5 minutes - DO NOT SANDBAG ME HERE EITHER

Score is total pull ups and burpees