Upcoming Events

BCF Paleo/Primal Diet Challenge
September 15th for 30 days!

BCF Halloween Party!
Friday, October 31st, 7PM til ???

Power and Grace Performance Camp
February 2015 @ BCF HQ

The Spartan Race
November 1st, 2015 @ Miller Park. *Use team name Badger CrossFit to sign up with us! Code SPARTANBLOGGER for 10% off.

Three Wisemen Tribute
November 11, 2014 @ BCF HQ

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10/24 “Friday”

Posted on October 23rd, 2014 by Sara No Comments

Strength: Fitness: Press and Push Press Performance: Front Squat + Jerk complex WOD Fitness: Double-Unders Burpee Box Jump-Overs (24/20) Pullups Performance: Double-Unders, Pull-Ups, Burpee Box Jump-Overs (24/20), Push Press (115/75)   Are you getting the vitamin D that you need? Here’s some more great information from SFH on why this is so important!> http://www.sfh.com/blog/1/post/90

10/23 “Thursday”

Posted on October 22nd, 2014 by Sara No Comments

Strength Fitness: Bulgarian Split Squat, Seated Pike and Straddle Leg Lifts, Double Unders x 60 seconds Performance: Make up WOD Fitness: run, Wall Balls, GHD Situps Performance: “Burping Row” Row, burpees

10/22 “Wednesday”

Posted on October 21st, 2014 by Sara No Comments

Are you on Facebook? We have many groups on Facebook that you should be a part of for ease of communication. This blog, along with our email/FB groups are the easiest ways to stay updated at the gym. Please contact our gym staff to get added into these groups! We have an athletes page (all […]

10/21 “Tuesday”

Posted on October 20th, 2014 by Sara No Comments

Strength Fitness and Performance: Tempo Front Squat, Handstands WOD Fitness and Performance: Row,Thrusters, Pullups Please Note: -Coach Troy will be out of town this Thursday(the 23rd). There will be no CrossFit Football this day! This one is for all you Oly-classers! “If your pre-workout prep consists of a cup of coffee and a few squats, […]

10/20 Monday

Posted on October 19th, 2014 by Sara No Comments

THE BCF HALLOWEEN PARTY IS OCT 31st!!! ALL YOUR FRIENDS ARE WELCOME! SEE SIDEBAR TO THE LEFT!  Strength Fitness: Snatch Grip Push Press, Overhead Squat Strict Chinup Pushups Performance: Snatch Balance + Hi Hang Snatch + Snatch WOD Fitness and Performance: Squat Cleans Ring Dips

10/19 “Sunday” – Fish Oil Fitness!

Posted on October 19th, 2014 by Tyler No Comments

8 oz. salmon has just under 4g EPA & DHA, but at a cost of $5-10+ per serving you are better off financially with fish oil for daily use  From curing ADHD to reducing inflammation, fish oil has a list of health claims longer than the ingredient list for a Costco Muffin. Fish oil is […]

10/18 “Saturday”

Posted on October 17th, 2014 by Tyler No Comments

Please join us tomorrow for our FREE INTRO class. If you didn’t sign up, show up and we will be sure you are taken care of! If you have wanted to see what this is about, we hope that you can try it for yourself. There is a LOT of misinformation out on the Web […]

10/17 “Friday”

Posted on October 16th, 2014 by Sara No Comments

Vitamin D! Vitamin D! “Recently the importance of the often forgotten vitamin D have come into the spotlight. Study after study reveals that low levels of vitamin D enable disease progression in the body while adequate levels of this sunshine vitamin not only decrease your risk of disease but also helps to fight off diseases […]

10/16 Thursday

Posted on October 15th, 2014 by Sara No Comments

Amazing job to all who completed the Paleo Challenge! It was a long 30 days for some and not bad for others. Some may not have completed it and some may have. It’s where you are at. Today is a new day and you all have the tools to become your best self. Some learned […]

10/15 “Wednesday”

Posted on October 14th, 2014 by Sara No Comments

Strength Fitness: Push Press + 2 Push Jerk + 1 Split Jerk, Pistols, Strict T2B Performance (strenth and technique day): Push Press, Split Jerk, Dead lift WOD Fitness: Single KB OH Walking Lunges (left), KB Swings, Single KB OH Walking Lunges, Lateral Jumps (over KB) Performance: Row DIY RWOD: Hip drill warmup, 2 rnds of […]