12/15 “Monday”


12/15 “Monday”


Fitness: Clean, split squat, DB Rows/Pullups
Performance: Clean, Split squat, C2B/MU


Fitness and Performance: Row, Front Squat, Pullup or Muscle-up

Today is the last day to vote for the WISN Cityvoter! Please vote for us herehttp://wisn.cityvoter.com/badger-crossfit/biz/640864


  • This week, all clothing and supplements will be on sale! Be on the lookout at the front desk! You can also buy these on our online store. 
  • Bring new, unwrapped toys if you have any desire to donate for TOYS FOR TOTS! Bins by the front desk and bathrooms!
  • I will be adding in additional cardio/aerobic sessions to be done either in the AM or the PM. If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed early in the day, at least 3-4 hours prior to the day’s primary work. You will not see this extra work everyday, only certain days. I am implementing it because some of you need some extra conditioning to help your goals. Others want to get better for the Open in March. Either way, it’s there for your benefit. The other, and greater option, would be to come to Coach Ryan’s Rowing Class. This class will make your CrossFit game better, will help you in your conditioning, and improve all aspects of your rowing. It’s a much more efficient and effective way to stay in shape over running in the cold!

    I’m looking forward to the next weeks and months as I think It will bring some welcomed change and added focus for those wanting to compete in the upcoming Open. With the Holiday season in gear, I’m expecting and challenging you to stay extra focused.