What is CrossFit?

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes. -Courtesy of CrossFit

We are for you if you:

  • Want to get in shape but don’t know how to design a fitness program
  • Dislike the impersonal “GloboGym” environment
  • Have lost interest in your gym routine or get bored with your workouts
  • Think you don’t have time to exercise
  • Are looking to get faster or stronger for your sport
  • Are no longer seeing results with your current training regimen.

Our community at Badger CrossFit is diverse; it includes members of our military special forces, full-time moms, doctors, lawyers, city workers, police officers, fire fighters, business executives, elite athletes, and retired grandparents. Regardless of your profession or your current fitness level, you will benefit from the coaching at Badger CrossFit.

Great! You have the option of signing up for the Elements Course right away, or you take one of our free introduction classes! Visit the Getting Started page for more information!

No. CrossFit is for people of all fitness levels, from the complete neophyte to an experienced athlete. CrossFit is unique in its universal scalability, meaning two people at completely different fitness levels can perform the same workout using movements best suited to each of their individual capabilities.

No. Our Elements program is required for all new members and introduces you to all the basic movements in which you learn the proper mechanics and form of each. Once you finish Elements, you will be able to safely transition into our regular group classes.

We are Wisconsin’s only Reebok Recognized Affiliate. This is a direct result of our coaching, community, services, atmosphere, structure, knowledge and just representing the brand of CrossFit very well.

At Badger CrossFit, you will not find rows of stationary bikes and bolted-down weight machines. Instead you will find pull-up bars, kettlebells, barbells and wide open space for squatting, running, jumping, lifting and throwing – moving your body the way it is meant to be moved. All your workouts will be comprised of exercises that mimic movements performed in day-to-day life or sport. We focus on improving functional movements that are necessary and common in your daily activities.

You will never get bored. With our constantly varied programming you will rarely do the same workout twice in any given year.  You will never have to think of your own workouts or spend hours in the gym. Instead, each day a workout will be provided for you that is scalable to suit your fitness level. And because our workouts are rarely longer than 45 minute,s they can fit into even the busiest schedules.

Our fitness programming aims to improve your capacity in ten recognized fitness domains: cardio-respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. The result is comprehensive physical fitness and restored vitality.

You don’t have to feel embarrassed or self-conscience about your body or fitness level. We welcome all people, all body types, all fitness levels.


Although we do use CrossFit in our name, we offer other programs like Olympic Lifting, Kids classes, and other specialized training like sport-specific programming. Please visit our “Services” page for info as we are constantly changing our offerings. But as always, all our training methodology is functional in nature.

We typically start with 5-10 minutes of a group warm-up. We then proceed to mobility/prehab exercise or movement that is usually part of the WOD (Olympic weightlifting, strength, gymnastic movement, etc). After working through this, we move onto our “Workout of the Day” (WOD). The WOD can consist of anything from pushups, pull-ups and squats to rowing, kettlebell swings, and power cleans. Our specialty is not specializing; every day is a completely different workout.

Yes, but we do require a test out. To set up a time to test out, please fill out this waiver and questionnaire here and a staff member will contact you.

Why do we require a test out? The test out helps us to understand where you’re at in your CrossFit journey. Our test out covers all nine foundational movements, olympic lifting and basic gymnastics. We expect you to be able perform these basic movements without instruction or coaching, this will help us to know if you are safe to enter group classes, without the bulk of a coach’s attention. Please know that there is no guarantee that an individual will pass a test out.

We love drop-ins but we do require that you have at least 3 months prior CrossFit experience. You can check out the schedule link on our website for class-times. Please call us at 414-979-9348 or email us at info@badgercrossfit.com to reserve a spot. Please contact us 24-48 hours ahead of time. The drop-in fee is $20 or $30 for a tshirt. Please try and arrive 5-10 minutes early, fill out a waiver, and meet the coach.

Please bring clothes that are comfortable to exercise in – t-shirt, shorts, and/or sweatpants and jogging pants during the cooler months. Proper footwear is important as well (Chuck Taylors seem to be the best all-around shoe). Running shoes are OK, but if we are weight lifting, we advise our members to wear shoes that do not have gel-paks or ‘bubbles’ in the heels. A flat shoe is highly recommended for most of our activities.

In addition, please bring water, a towel if necessary, and most importantly, the right positive attitude! We are here to improve your life in all ways!

Functional training uses movements that closely mimic the natural movements we do in every day life.

  • We squat every time we stand up from a chair or get up from the ground
  • We deadlift every time we pick something up from the ground such as groceries or boxes
  • We clean to get those objects to our arms or shoulders
  • We overhead press to get objects overhead, such as getting boxes to a top shelf

These functional movements use essential and universal motor recruitment patterns, which are the movements that have been passed down from the earliest generations. Basically, the stuff we were designed to do. Would you see a caveman do it? Then it’s probably functional! Ideally, functional movements should move your body or an external object from one point to another (the definition of doing work!).

Functional movements focus on actual movements (not muscles), which use multiple muscle groups together, such as the deadlift, push-ups, and squats. Non-functional movements, like curls, lateral raises, leg extensions and cable cross-overs have no place in our training. These exercises focus on working specific muscles, which rarely, if ever, occur in real life. Can you picture a caveman doing a cable cross-over?!

Functional training will benefit everyone. For the elderly, functional movements transfer into independent living. You squat to stand up. You pick up your grandchildren. These simple tasks become harder as we age. Functional fitness can completely reverse your current state of strength and fitness, allowing you to be independent longer. For the athlete, functional training means better coordination, agility, balance, speed and power. All of which will help your game.

Courtesy of CrossFit Rockwall

GPP stands for General Physical Preparedness and refers to your level of fitness. CrossFit defines fitness as competence in all the general physical skills:

1. Cardiovascular/Respiratory Endurance – The ability of body systems to gather, process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility – The ability to minimize transition time from one movement pattern to another.
9. Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy – The ability to control movement in a given direction or at a given intensity.

Being fit requires you to be good at everything here. Not just one. CrossFit makes you fit across all skills.

Please don’t hesitate to contact us.