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!

Thursday, July 23, 2015

Thursday 23, July 2015

Warm up:

You guessed it, something to do with running, push ups and some squats with some lower back and more jogging

Stabilizer:

Hollow Rocks
5x20

Strength:

15 minutes to find your 3 rep max of hang cleans

Metcon:

5 min AMRAP

Double unders
Every time you mess up (if you mess up on your 1st - 5th double under start jumping again YES I am being nice)
5 power cleans 60/42.5kg

2 minute rest

7 min AMRAP
14 wall balls 20/16lb
21 box jumps 24 inch

Wednesday 22, July 2015

Warm up:

400m run
20 push ups
20 back extensions
40 air squats
400m run

Stabilizer:

100 bicycle crunches

Strength:

Strict press
5-5-5 warm up
5-5-5 65/75/85%

Face pulls 100 reps

Metcon:

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

Push press 42.5/32.5kg
Burpees

Tuesday 21, July 2015

Warm up:

Same as yesterday, focus on full depth squats, and work on getting push ups chest to the ground full extension at top.

Stabilizer:

5 min cumulative plank hold

Strength:

REMEMBER IT IS DELOAD WEEK AND WE WILL BE ONE REP MAXING NEXT WEEK!!!

Deadlift
5-5-5 warm up
5-5-5 @ 65/75/85%

Sumo SLDL
4x20 unbroken - pick your weight that allows for full pull in the glute hamstring tie ins, but you are able to be quick with the hips and squeezing of the butt at the top!

Metcon:

100 double unders
50 KB swings 24/20kg
25 thrusters 42.5/30kg

This metcon is FAST, you should have the taste of CrossFit in your throat when you are done - NOT quite FRAN, but close :-)

Tuesday, July 21, 2015

Monday 20, July 2015

Warm up:

For the week

400m run
Lunge stretch
20 push ups
20 supermans
40 air squats
400m run

Stabilizer:

100 crunches

Strength:

Deload Week

Back squats
5-5-5 warm up
5-5-5 at 65/75/85 %

Hang cleans
10-10-10-10 at 50/60/70/80%

Metcon:

4x
400m run
25 med ball sit ups
25 weighted supermans
25 med ball v-twist

Monday, July 20, 2015

New Kids in the Box 2015

Thank you to Carson City CrossFit for yet another great event!

This year BattleBorn brought another amazing team to the event, and our athletes killed it!!!!

There were 6 divisions this year, and we took the podium in 4 of the 6, as well as ranking top 5 in 5 of the 6 events.

Master's Woman - Christy Murphy killed it with a first place in all 3 events leading up to WOD 4, where she placed 3rd!

Master's Men - Skeeter Murphy took 2nd across the board, only to be beat by a newly become master competitior (he was 40)
Staied in that 2nd place position even in the 4th grueling workout.

Womans Novice - Cece coming in 5th place, and following up the 4th workout in that same position (this workout had rowing, and we all know Cece may have a slight did vantage there)

Men's Novice - Obinna just barely beat out his own team member James for the 5th place spot, and then going into the 4th WOD with very little in the tank, kicked in the afterburner to take 2nd in that workout.

Men's Intermediate - Cory Beach our 19 year old athlete, DESTROYED everyone in this division, and took 1st across the board with a amazing performance in the 4th workout of the day.

Workout 1

Little Nancy
3x
300 run
15 OHS/FS 42.5men 30 woman kg

Workout 2

Clean ladder or Cluster ladder

Workout 3

Mind Eraser

15 burpee box jumps
20m lunge
15 kb swings
20m sprint
12 burpee box jumps
20m sprint
12 kb swings
20m sprint
9 burpee box jumps
20m sprint
9 kb swings
20m lunge
1 box jump





Thursday, July 9, 2015

Thursday 9, July 2015

Warm up:

Yes I know its boaring haha

3x
60 second jump rope
45 second third world squat
15 second flexed superman

Stabilizer:

50 evil wheels

Strength:

Strict press
5-5-5 warm up
5-5-5 at 70/80/90%

Banded tricep push downs
100 reps

Metcon:

4x
400m run (yeap getting it in this week)
10 deadlifts 102.5/80kg
10 hand release push ups



Wednesday, July 8, 2015

Wednesday 8, July 2015

Warm up:

3x
60 second jump rope
45 second third world squat
15 second flexed superman

Stabilizer:

100 hollow rocks

Strength:

Front squat
15 minutes to find your 3 rep max

Hang cleans
2x max reps at 80%

Metcon:

12 min AMRAP
10 push press 60/42.5kg
10 burpees

Tuesday, July 7 2015

Warm up:

3x
60 second jump rope
45 second third world squat
15 second flexed superman

Stabilizer:

100 weighted v-twists

Strength:

Deadlift
5-5-5 warm up
5-5-5 at 70/80/90%

50 wide grip strict pull ups


Metcon:

600m run
Bottom to bottom tabatta squats
400m run backwards
Bottom to bottom tabatta squats
600m run

Monday July 6, 2015

Warm up:

3x
60 second jump rope
45 second third world squat
15 second flexed superman

Stabilizer:

100 leg lifts

Strength:

Back squat
5-5-5 warm up
5-5-5 at 70/80/90%

Strict press
Find your training max for the day

Metcon:

There were two new Hero WOD's posted on the main site, one of them is either a Saturday workout, even though the time is not to to long 30ish minutes, but the movements are not ones I program in regular metcon cycles due to them both being strength movements, and the weight was exceptionally heavy for 50 reps. 

Marco
3 rounds for time of:
21 pull-ups
15 handstand push-ups
9 thrusters, 135 lb.
Post time to comments.
Marc-pic_th.jpg
U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

Friday, July 3, 2015

Saturday July 4th!!!

Heading up to Chimney Beach in Lake Tahoe

Meet us up there
Bring some snacks
Bring some sun screen
Bring you and the family, and hang out with us!

So, that means sadly, the gym will be closed Saturday.

Thursday 2, July 2015

Warm up:

By now you got it going!

Strength:

Bench press
5-5-5 warm up
5-5-5 at 65/75/85% of your NEW max (add 2.5kg to your last)

Hang cleans
3x max reps at your goal for the day

*so if you want to hit 15 reps all three rounds at 60kg that is YOUR goal for the day

Metcon:

21-15-9
KB swings 32/24kg
Single arm ring rows
HSPU
*after each round (all 21, all 15, all 9)
5 tire flips

Wednesday 1, July 2015

Warm up:

4 minutes jump rope
work on double unders

50 twinkies
50 weighted supermans
50 KB swings
50 PVC around the world

Strength:

Over head squat
15 minutes to find your 1 rep max

Strict press
50 reps at 75% of your NEW training max - as many sets as needed

Metcon:

AMRAP
12 minutes

21 double unders
7 ring dips
7 plyo push ups
7 toes 2 bar

Tuesday 30, June 2015

Warm up:

4 minutes jump rope
50 twinkies
50 weighted supermans
50 KB swings
50 around the world PVC

Strength:

Deadlift
5-5-5 warm up
5-5-5 at 65/75/85% of your NEW max percentage

Metcon:

3x
10 deadlifts 102.5/80kg
40 pistol squats each leg

Monday, June 29, 2015

Monday 29, June 2015

Week 4 of our 8 week strength cycle - this week we add weight to all of our 1 rep max lifts

We are NOT retesting our max this week, you are just adding to it!

The next weeks of this cycle, will be devoted to beating previous records for reps and weights.

  • Squat – Rep records for each of the first sets (done on Friday). You'll have records for 70%, 65% and 75%. You'll also have a record for your TM set (done on Wednesday)
  • Press – Rep record for your TM set

  • Hang Clean – Total rep records for each of the first sets (done on Monday). You'll have total rep records for 70%, 65%, and 75%.

  • After the third week, you'll raise your TM for each lift. The squat, deadlift, and hang clean will be raised 5 kilos per lift. If your hang clean TM is under 90kg , increase the TM by only 2.5 kilos.

    The press and bench will be raised 2.5 kilos.

    For the remainder of the challenge (3 weeks), you'll repeat the sets/reps/percentages above with the new training maxes. Remember that all percentages listed in the program are based on your Training Max.


    Warm up:

    For the week

    4 minutes of jump rope - WORK on double unders
    Then
    50 twinkies
    50 weighted supermans
    50 KB swings - light
    50 PVC around the world

    You can break this warm up however you would like, just get it done

    Strength:

    Back squat
    5-5-5 warm up
    5-5-5 at 65/75/85% with the added 5kg accounted in your number already!

    Hang clean
    2x max reps at 70% of your NEW max with either the 2.5 or 5 kilo increase

    These reps should beat your reps from 6-8-15

    Metcon:

    6x
    3 G2OH 60/42.5kg
    2 rounds of Cindy
         5 pull ups
         10 push ups
         15 air squats
    1 rope climb

    Friday 26, June 2015

    Warm up:

    8 min AMRAP
    10 KB swings
    10 pass throughs
    10 air squats
    10 sit ups

    Strength:

    Back squat
    3x15 reps at 55/65/75% of your 90% of your max

    Bench press
    5-5-5 warm up
    5-5-5 at 75/85/95%

    Thursday 25, June 2015

    Warm up:

    8 min AMRAP
    10 KB swings
    10 pass throughs
    10 air squats
    10 sit ups

    Strength:

    Strict press
    5-5-5 warm up
    5-5-5 at 75/85/95%

    Chin ups
    50 reps - better be a struggle

    Metcon:

    12 minute clock

    1 minute of squat clean 60/42.5kg
    1 minute of push jerk 60/42.5kg
    2 minutes of squat cleans
    2 minutes of push jerk
    3 minutes of squat clean
    3 minutes of push jerk

    Wednesday 24, June 2015

    So by today and looking at my programming for the week, I over programmed the shit out of this week, plus had a longish run scheduled, and it is just tooooo HOT for that, so there are some adjustments for the week. :-)

    Warm up:

    Stays the same for the week

    Strength:

    Front squats
    15 minutes to work up to a 1 rep max

    Hang cleans
    2x max reps at 75% of your max from last week

    Metcon:

    Death by Kettlebells

    2 swings added EMOM until you can not complete the number of swings in the minute

    Minute 1 = 2 swings
    Minute 2 = 4 swings
    Minute 3 = 6 swings

    and so on and so on

    Tuesday, June 23, 2015

    Tuesday 23, June 2015

    Warm up:

    Same as yesterday, and will be all week

    Stabilizer:

    50 elevated side planks - to each side

    Strength:

    Deadlift
    5-5-5 @ 75/85/95%

    Pendlay row
    100 reps

    Metcon:

    Throwing some body weight stuff at you today :)

    4x
    25 pull ups
    25 push ups
    25 sit ups
    25 calorie row

    Monday 22, June 2015

    Warm up:

    This week will be

    8 min AMRAP
    10 KB swings
    10 pass throughs
    10 air squats
    10 sit ups

    Strength:

    Back squat
    5-5-5 @ 75/85/95%

    Strict press
    Training max - either shoot for new PR or max reps

    Stabilizer:

    100 hollow rocks

    Metcon:

    100 double unders
    10 thrusters 50/37.5kg
    80 double unders
    8 thrusters 50/37.5kg
    60 double unders
    6 thrusters 50/37.5kg
    40 double unders
    4 thrusters 50/37.5kg
    20 double unders
    2 thrusters 50/37.5kg

    Friday 19, June 2015

    Warm up:

    Fish game
    then
    3x
    10 pull ups
    10 weighted OHS
    10 box jumps

    Strength:

    Back squat
    1x15 at 65% of your training max from Wednesday

    Strict press
    5-5-5 @ 65/75/85%

    Metcon:

    Today is a special birthday WOD - may possibly be the last time we get to celebrate this ones birthday here at BattleBorn. He has grown up under the watchful eye of too many members to count here at the gym. Some giving him advice, some praising him, some helping him work through life problems, but all always having his back and helping to sculpt a great young man. With that, you also have his mothers undying gratitude for being such positive influences in his life.

    Evan's Birthday WOD - born 6-19-1996 and he is 19 today

    6x

    1 deadlift
    9 hang cleans
    9 front squats
    6 push jerk

    Rest as needed between rounds
    Add weight each set
    10 burpees everytime you drop the bar - and you better drop the bar on the last round or you didn't even come close to going heavy or hard enough!




    A letter from one of our members on his journey into our United States Air Force - THANK YOU TOM and CHRISTINA



    All,


    Five months have passed and once again I write to thank you for your support and to tell you about my journey. First and foremost, thank you to all of you; the letters, calls, texts, prayers, and even happy thoughts were great life savers and morale boosters for my time away. Secondly, I graduated from Officer Training School as a Second Lieutenant in the United States Air Force.

    My journey started off with a trip to Sacramento Military Entrance Processing Station with my beautiful wife Christina. We got to experience a very heartfelt goodbye and promises to see each other when training was over. Thankfully to a paperwork hiccup my flight to Maxwell AFB in Montgomery, AL was delayed until after dinner on the first day. At the time I was worried about being late, in retrospect I am super happy I was.

    The OTS complex, where I would spend the next 11 weeks, is 23 acres or one million square feet. It consists of dormitories, lecture halls, classrooms, a dining hall, and a parade field. What a whirlwind, each day lasted forever, yet my time there was over before it began.

    OTS was hard. It physically demanding as it was mentally draining. The days began with lights on at 0430 and being outside and in place for PT by 0435. Classes from 0600 to 1830. Then drill instruction, homework, and dormitory maintenance from 1830 to 2300. Every second of the day was utilized. If one of us was moving too slow, then loud and authoritative instructors would be there to "motivate" us. Their voices cut through everybody and everything. I was able to keep it together for about a week, saying it's just yelling and screaming to add stress, but then TSgt Yi, loudest and most formidable of three military training instructors, taught a class on military customs and courtesies. In this class we got an overview of the history behind the traditions in the military. However, halfway through our class the MTI switched gears and made everything personal by telling us his story and where he came from. He closed the class by thanking us for what we were going through and the service that we have yet to perform. He also assigned us homework, we had to write home to our families and thank them for their support. Not a single one of us had dry eyes after that. I called my wife that night after writing my letters; the first time I got to talk to her since stepping off the plane in Alabama. I was

    so thankful to hear her voice, I just sat there and cried for 15 minutes straight saying "I love you" and "I miss you" over and over. I slept really deep that night, and the next day was a little easier knowing that there were still people in my life that love me right back. It never felt like screaming or yelling after that night, just loud and impatient instructions.

    I bonded with my squadron over the nine weeks. We learned the importance of "moving at the speed of excellence." The valuable lesson "do it perfect, do it fast" otherwise four to eight Captains or worse, one of the MTIs would bear down on you and tell you that you didn’t deserve to breath air or dirt. We learned it takes exactly seven minutes for three guys to shower and clean a room to inspection standards and be dressed and posted outside reciting the day’s knowledge. We learned that you can consume a 3000 cal meal in nine minutes and drink three glasses of water in one more.

    The classroom lectures held invaluable lessons about history, heritage, strategy, tactics, global events, leadership, profession of arms, drill and ceremonies, and warfare studies. We spend well over 500 hours in the classroom and just as much studying outside it.

    Any physical activity like the mock deployment or combatives was a welcome reprieve from the ridged structure inside the classroom, and it was always fun. I would say the most fun I had was during the ropes course. I was helping film for the class video so I got to go up and down the towers more than once. I am super thankful for my time working on signs and displays at Nevada Advertising in high school because walking on a round log 60 feet in the air was a breeze for me.

    Just as I was getting settled into a routine at OTS we were performing graduation practice. My wife and parents came to see me graduate, I was so happy to see them! They were there for five days and saying good-bye to them again after graduation was tough. After they left, I had a week of causal status at Maxwell before I flew to go be with my wife for Thanksgiving. Home

    cooked food is amazing. From there it was up to Wright-Patterson AFB, OH for more medical screening. I had a chance to visit the AF aircraft museum and wow is it amazing. I want to go back and spend more time there. I didn’t even stop to read a single sign and I couldn’t make it around to see every plane they have there. From Wright-Patterson I got on a plane and flew to San Antonio where I rented a car and drove the 150 miles to Laughlin AFB in Del Rio, TX and began in processing.

    After in processing I got to go home and see my sister, parents and wife for Christmas. We had a great time and then Christina and I loaded up our car and truck and drove back on down to Texas. The trip was uneventful and smooth until we got 150 miles from our new home where we came to Fort Stockton, TX at midnight. I needed to gas up the truck but the town was sold out of gas, also the cars that were coming the opposite direction had ice caked on them half an inch thick. So Christina and I decided to get a hotel room for the night. Well, with no gas the town’s hotels were sold out. We were calling a bunch of hotels and found gas on the back side of town (for a little bit more money) when Christina said that one of the local churches was setting up a shelter for everyone who was stranded in town. We arrived at the church and were super thankful as freezing rain had started to fall and coat the town in a few inches of ice.

    The next day we put on chains and drove the last little bit to our new home, crisis adverted. First off, Laughlin AFB and Del Rio are awesome. They are slightly bigger than Ridgecrest or Elko at 36,000 people, with just as much to do outdoors. The restaurant selection is really good on the franchise side including things like Chili’s, Applebee's, Wing Stop, and Fuddruckers to name a few. Also, every local dish I've tried has been delicious as well, there's even an old fashion soda jerk and ice cream shop. Three dollar movie night at the theater is currently captivating. I'm super happy to be here. I start pilot training in October and in the mean time I am working as an assistant executive officer for my squadron. It's really cool to see the inner workings and the behind the scenes magic that makes the squadron run. It’s a great learning opportunity.

    I am so excited to start the next chapter of this journey. I am ready to take to the sky.

    With Care, Love, and Respect,

    Tom