1/13 “Wednesday”


1/13 “Wednesday”

The ladies of BCF do not let the snow and cold prevent success. Photo by Carli D #bootswiththefur #crossfitgirls #badgerbabes

A photo posted by Badger CrossFit (@badgercrossfit) on

Landmine Press, Barbell Curls, RDL, Hollow/Tuck hold

3 Position Snatch (Hi-hang, Hang, Floor)

Heavy Deadlifts w/ perfect form, Row sprint, Hollow/Tuck hold

Hang Power Cleans (80%+ of Power Clean), AB sprint, L-sit Hold (on rings)

Member News:

If you frequent our website, you may have noticed a post about our 6 week BOOTCAMP! If you are currently enrolled in our FUNCTION program or CrossFit program, keep it up! The BOOTCAMP program is designed to be a jump off point for a long-term fitness journey. We trust that if you are currently engaged in CrossFit or Function, you are already on that journey and we hope to continue to help you along the way through the respective program you are currently engaged in. If you have taken some time off from CrossFit or feel that your nutrition and fitness have derailed over the past few months, we want to help you get back on track and BOOTCAMP 1.0 may be right for you! If you have questions on this, don’t hesitate to send us an email at [email protected] or shoot us a phone call at 414-979-9348 so we can point you in the right direction.
Read more about it here: https://www.badgercrossfit.com/programs/bootcamp/


Your second January Member of the Month is Joe F!

Age: 46

Crossfitting since: July 2015

A little about yourself:
I’m a Human Resources Specialist working for the United States Department of Veterans Affairs. I’m the youngest of seven children growing up in a predominantly Irish Catholic town in northwest Iowa. I’m a proud Veteran of the United States Army and have no children.

What was your background before you started CrossFit?
Prior to CrossFit I was mainly a weight lifter and runner and played many social sports such as football, basketball, and softball.

How did you get into CrossFit?
I was out for a jog and accidently came across Badger in July 2015. I stopped because I spotted the BCF athletes carrying sandbags outside and down the sidewalk. After observing this I had to go inside to find out what was going on.

What is your favorite WOD or movement?
Favorite movement is combinations between overhead squats (I’ve just now been able to do them) and pull ups/ring rows.

Least favorite?

How has CrossFit changed you outside of the gym?
Crossfit has forced me to really think about what I’m eating and when I eat. Prior to Crossfit I was mostly eating anything I wanted because I could simply run it off. Crossfit is different in that you need all your energy for strength and endurance thus making you an all around athlete.

What makes Badger CrossFit unique?
I can answer this in simply two words, “the people.” From my first interaction with BCF when I was running by to now almost six months later, the same enthusiasm is there with the coaches and the other members I train with. The instruction and encouragement provided by the coaches and members is so comforting that it makes a beginner such as myself believe I can learn the movement and push through it.

What time do you WOD?
Mostly 4x per week, 5:00AM but sometimes in the evening and/or midday on Friday’s.

What advice do you have for people first getting started?
1. To listen and believe in the Coaches
2. Don’t be afraid to ask another member for help or guidance
3. Review the Blog the day before the workout
4. Use YouTube to review the movements the day before the WOD

William James on Habit Brain Pickings
Embrace the Suck Zen Habits