9/20 Beautiful weather = fitness


9/20 Beautiful weather = fitness


Fitness: Back Squat, Pendlay Row
Performance: Back Squat, Strict Pullup Clusters


Power Cleans (135/85)
Calorie Row (x2)
No-pushup Burpee Box Jumps (24/20)

Power Cleans (185/105)
Calorie Row (x2)
Burpee Box Jump Overs (30/24)

I hope you all had a great weekend! I’m excited for this week’s programming. And also weather. They say it will be ideal weather, like Cali-style. So that, in combo with our end of summer-like days and light, we will be running a bit more this week. This is great news — for runners.

We will be more athletic this week with weightlifting movements, in both our strength sessions and the actual metcons themselves for both Fitness and Performance groups. Performance will see an uptick in gymnastics as well.

Get ready for yet another positive week of health and fitness. This week is yours for the taking. Eat with purpose. Exercise with intent. Live with fire. Be mindful. Be present. Be focused. Be positive.




You can still sign up for Endurance! Note the rate change!
End date: December 12th, 10am @ Pettit (I assume)
Times: Wednesdays at 6pm, Saturdays at 10am
Cost: $35 for the 3 months….You can still sign up!
Structure: 12 week program, 2x/week with Coach Dan

SIGN UP HERE: https://badgercrossfit.sites.zenplanner.com/registration.cfm?payment=MEMBERSHIP&MembershipTemplateId=0D50741A-3056-41EC-A0D1-509FC5903400&personId=6BAD96CB-1EC3-4874-81FF-D0D65455B948
FYI, if you are an existing member, you do not need to create a new member profile! Scroll down and click the “Not a new member” link.

++BCF Nutrition Series: Hydrostatic Bodyfat Test

In part of the nutritional culture shift and the BCF Nutrition Series, we have the opportunity to get your bodyfat done hydrostatically. This is THE MOST ACCURATE way to measure where you are currently, along with a variety of other information points for your progress, like your BMR! You do NOT want to miss this. Only $49. Sunday the 27th, from 6a – Noon.

Details here: https://www.facebook.com/events/1637861899833171/