Upcoming Events

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

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.

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9/30 “Tuesday”

Posted on September 29th, 2014 by Sara No Comments

Strength: Fitness: HSPU, DU, HS Hold Performance: HSPU, DU, HS Hold WOD: Fitness: Burpee, run, pushup, push press Performance: Burpee, run, ring dip, hspu Badger News: Upcoming Events/classes: 1. Power and Grace Performance Camp February 2015 @ BCF HQ 2. The Spartan Race November 1st, 2015 @ Miller Park. *Use team name Badger CrossFit to sign up […]

9/29 “Monday”

Posted on September 28th, 2014 by Tyler No Comments

Progress. Progress is not the hare, hell, it isn’t even the turtle. It often feels as slow as a snail’s pace. Progress comes as a fight for every pound added, every skill gained and every second shaved off. It comes so slowly it is almost imperceptible. It feels almost like you are stuck – confined […]

9/26 “Friday”

Posted on September 25th, 2014 by Sara No Comments

Strength Fitness: Tempo Romanian Dead lift, Skin the Cats Performance: Back Squat, Push Press WOD Fitness: Row, Inverted Burpees,DB Snatches (50/35), Pull-Ups/Ring Rows, Situps, Wall Ball, Overhead Plate Carry Performance: Strict Handstand Push-Ups, Strict Pull-Ups, Alternating Pistols There’s been a lot of good articles that have been posted on the facebook page regarding tweaking your […]

9/25 “Thursday”

Posted on September 24th, 2014 by Sara No Comments

Strength Fitness: DB or KB Walking Lunge Handstand walking progressions Performance: Make up strength if you missed Mon, Tue, or Wed. WOD: Fitness: Double-Unders, Front Squats (115/75), Slam Balls (35/25), Box Jumps (30/24), Pullups, Push Press (115/75) Performance: Make up a WOD if you missed Mon, Tue, or Wed.

9/24 “Wednesday”

Posted on September 23rd, 2014 by Sara No Comments

Strength: Fitness: Strict Toes to Bar, Tempo Front Squats, Side Plank ups Performance: Power Snatch + Overhead Squat + Snatch WOD: Fitness: Run, Kettlebell Swings (55/35), Pullups Performance: Double Kettlebell Swings (55/35, Box Step-Overs with Front-Racked Kettlebells (55/35), Unbroken Wall Ball Shots Member News: -BCF is currently 27th in class in the Concept2 Fall Challenge, […]

ISR: Can your child save himself?

Posted on September 22nd, 2014 by Amy No Comments

Recently, I ran into a mom on the playground who talked candidly about her son’s swim classes. “He’s been taking them for years,” she said. “I thought he was sufficient,” she said. “But then one day he fell in a neighbor’s pool. He started sinking like a stone and someone had to pull him out. […]

9/23 “Tuesday”

Posted on September 22nd, 2014 by Sara No Comments

Strength: Fitness: KB Press, Ring rows, Pushups Performance: Strict muscle up, handstand walks WOD: Fitness: Wall balls, Burpees over parralettes, T2B Performance: Row, C2B

9/22 “Monday”

Posted on September 21st, 2014 by Tyler No Comments

New day, new week. No excuses, no limits! Think about what you have to do to succeed, and do it. Plan your meals this week, set your alarm clock to get up early to make class, go to bed earlier, do your mobility before you sit down for the night. Whatever you do, do it […]

9/19 “Friday”

Posted on September 18th, 2014 by Sara No Comments

Strength: Fitness: Handstand progressions and Handstand Walking Performance: Back Squat WOD: Fitness: Ground to Overhead, C2B Pull-Ups, Run Performance: Bar Muscle-Ups Strict Handstand Push-Ups Push Press Volunteer: Any folks out there interested in picking up rocks some time this Saturday for a local community garden? Victory Garden Initiative, a community garden in Milwaukee, is looking […]

9/18 “Thursday”

Posted on September 17th, 2014 by Sara No Comments

Strength: Front Squat Ring Rows Double Under  WOD: Row, Pushups or Handstand Pushups, T2B or V-ups, Bear Crawl Thoughts on Competition from Badger athlete, Mary Pelkofer, who competed this last weekend at the Granite Games. “Competition can quickly get the best of us. It puts us in challenging situations, makes us emotional, and often times, […]