8/30 “Saturday”

Posted on August 30th, 2014 by Tyler No Comments

Strength: Fitness: DB/KB Lunges, TGU Performance: Front Squat, Split Jerk WOD: Fitness: Row, Burpee, Box Jumps, V-ups/Tuck-ups Performance: HSPU, Ring Dip, C2B pullups

8/29 “Friday”

Posted on August 28th, 2014 by Sara No Comments

Strength: Fitness: Clean and Jerk Performance: Snatch for Performance. WOD: Fitness: Squat Clean and Jerk, Handstands, Double Unders, Thrusters, Run Performance: Squat Snatch, Handstands, Double Unders, Thrusters, Run Pan Seared Mahi Mahi over Sticky Coconut “Rice” with Mango Salsa Ingredients For the salsa 1 mango, peeled and diced ¼ red onion, finely diced ½ red […]

8/28 “Thursday”

Posted on August 27th, 2014 by Sara No Comments

Strength Fitness and Performance Bench Press Barbell Rollouts WOD: Fitness and Performance: Row, Pushups or Ring Dips, Tuckups or Toes to Bar, Box Jump Overs (24/20), Run Member News: Facility: Please keep chalk in the bucket! We expect a certain amount of chalk on the ground from the hands or bars. We have no issue […]

8/27 “Wednesday”

Posted on August 26th, 2014 by Sara No Comments

Strength Fitness: Deadlift, Strict Handstand Push-Ups, Straddle Leg Lifts Performance: Hang Clean, Clean WOD: Fitness: Ground to Shoulder, Run,Squat-Clean-Thruster-Slam-Balls (it’s a med ball clean with the slam ball but you thruster it up and slam it down) Performance: Russian Kettlebell Swings, 10 Walking Lunges with Kbs/Dbs, Burpee Box Jump-Overs (24/20)

8/26 “Tuesday”

Posted on August 25th, 2014 by Tyler No Comments

Overhead Squat Development! Strength Fitness: Pistols, Frog Stand, Windschield Wipers Performance: OHS, C2B Pullups WOD: Fitness: Thrusters, Pullups, Burpees Performance: Rowing, Double-unders, Muscle-ups  

8/25 “Monday”

Posted on August 25th, 2014 by Tyler No Comments

The video above is an oldie for some of you. But for some, it may be the first time you have seen it! It’s long, but worthwhile. Watch it tonight, instead of your favorite TV program. Understand what sugar does to you; your mind and your body. Perfect timing for those considering the paleo challenge […]

8/22 “Friday”

Posted on August 21st, 2014 by Sara No Comments

Strength: Fitness: Back Squat, Handstand Scap Pushups, L-sit Performance: Snatch WOD: Fitness: Row SPRINT, Vup/Tuckups,Dumbbell Bear Crawls (35/25) Performance: Thrusters, Muscle ups Member News: -If you didn’t hear, Badger CrossFit is doing a 30 day Paleo Challenge! Read more about it here> http://badgercrossfit.com/2014/08/2014-bcf-fall-paleoprimal-diet-challenge/ If anyone is interested in learning more about the squat program posted […]

2014 BCF Fall Paleo/Primal Diet Challenge

Posted on August 21st, 2014 by Tyler No Comments

We are starting a new Paleo Challenge on September 15,th 2014. People that have really taken diet to heart have the true results – lower bodyfat, higher muscle definition, more energy and don’t look like they did when they first walked in our doors at BCF. And the others that only do a half-assed attempt […]

8/21 “Thursday”

Posted on August 20th, 2014 by Sara No Comments

Strength: Fitness and Performance: Strict Handstand Pushup Progression, Pistol Progression, Single Arm DB/KB Row x 8-10 reps each arm WOD: Fitness and Performance: Manmakers, Bar-facing Burpees, Dead lifts Member News: -If you missed the blog that was posted Monday night, it’s worth checking out! Coach Troy put together some great insight regarding the squat. Check […]

8/20 “Wednesday”

Posted on August 19th, 2014 by Sara No Comments

Strength: Fitness: Deadlift, Turkish Get-up, GHD sit ups Performance: Front Squat, Handstand Pushups WOD: Fitness: Kettlebell Swings, Hand Release Push-ups, Tall Box Jump Overs Performance: Row, Front Squats from the ground, Strict HSPU, Double-Unders, Unbroken Wall Ball Shots