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June 22, 2014

6/23 "Monday"

We all have a story. The story could be a dark, haunting and terrible past, or it could be one that is typically normal, encouraging, satisfying and good. It doesn't matter what it is really.I often get asked, "How do I change XYZ?" (insert body fat, injury, mental barrier, etc. as it pertains to my job personally). What is really being asked is "How do I change my future?"It begins with a choice. Your choice and no one else's. The outcome of this choice can have a profound impact to your greater life. Each day, we have choices presented to us that are seemingly small and insignificant in the now. But what is known is that there are two potential outcomes to a choice -- one that can improve yourself or others, or one that keeps you stale or even negatively impact your life.You can decide to turn off the TV and go to CrossFit and improve yourself, or you can choose to make the excuse that your favorite TV show is on and miss it. You can decide to go out to eat with friends and make bad food choices and spend money you don't have or you can cook a meal at home with your family that is healthy and only cost $10 for ingredients. You can decide to have a couple of drinks or a little bit of pot and enjoy the buzz you get for a night on the town, or you can drink water instead and smoke the competition for your dream job by practicing your answers to interview questions.There is always a choice. A direction. An impact to the decision you choose.I think we look all too often at others' opinions on what we should do, or what Facebook or Instagram says, what the media says, what your friends say, maybe even what your family says. When it comes down to it, the choice you make is your own and you must live with that. Like the video showed, any past can be overcome with decisions that make you today, right here and now. It doesn't matter your past, whether positive or negative. What matters is what you choose now. Will it make you better, or will it make you worse? Think about it - then choose wisely.-Coach TylerStrength: Press, SquatWOD: "The Chief"

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1/31 "Saturday"

WOD: Each partner must complete 10 reps at a time, and then switch.

2/3 "Tuesday"

CONGRATS TO MEMBER ROB DEFLIEZE WHO FINISHED 2nd IN HIS CLASS AND WITH A PERSONAL PR!! CONGRATS ALSO TO COACH RYAN AND HIS EXCELLENT COACHING AND ENCOURAGEMENT! Strength: Fitness: Back Squat, L-sits inbetween each set for ME, Ring Rows, double-under practice Performance: Back Squat, C2B Pullups, double-unders WOD: Fitness and Performance: Calorie Row (Perf: AD if no rowers), Bar-facing Burpees, Thrusters Member News: +++The 7am (Thursday, 2/5 & Saturday, 2/7) CF boot camp classes will be cancelled this week! +++Retail: Official in house retail store hours begin this Saturday, from 7am-11:30am.

2/1 "Sunday"

Ryan and Rob did amazing at the midwinter meltdown rowing competition in Madison yesterday.

2/2 "Monday"

Great morning workout with everyone.

1/30 "Friday"

Be more human!!! Strength: Fitness and Performance: BtN Snatch Grip PP + OH Squat Front Squats (32x1 tempo) WOD: Fitness and Performance: DB Renegade Rows (50/25# per hand), Calorie row, Walking Lunges, Double-Unders (x2 singles) Member News: (SO MANY EXCITING THINGS HAPPENING!!) +++Don't forget that this Saturday, January 31s is your last day for T-shirt specific registration for "Love Gone Bad"> Zen Planner Registration closes on Feb 12th! +++Our Olympic lifting classes started on Monday! You can still get in on the action! $35.

1/29 "Thursday"

Strength: Fitness and performance: DB Bulgarian Split Squat, battling rope slams (max effort), HS Hold WOD: Fitness: Ring dips (parallete dips scaled - elevated feet if possible), alt split jumps, Front Squats (95/65), Pullups (jumping scaled - no rings/bands),KB Swings (55/35),Burpees Performance: Rope Climb, alternating Split Jumps, Front Squats (115/75), C2B Pullups, Hang Power Clean (115/75),Burpees -------- A great repost from "CrossFit Kinnick" on Hook gripping! Fight through the pain and keep working on it! There's a reason why we continue to encourage you to do this! "Different grips play different roles when grabbing bars.

1/28 "Wednesday"

Get ready for some heavy lifting tomorrow;).

1/25 "Sunday"

[caption id="attachment_8944" align="aligncenter" width="601"] Congrats to Colin and Carly for winning the 2nd annual Battle of the Ball and Chain competition down in Kenosha! So proud of you guys![/caption] Badger CrossFit represented well at the Battle of the Ball and Chain in Kenosha! In the Rx division, Colin and Carly were the overall champs, taking 1st place in 4 of the 5 events!!! That is domination on their part.

1/27 "Tuesday"

Strength: Fitness: Hang Power Snatch (above knee), Push Press AHAP Performance: Pause Power Snatches, Push Press, Airdyne WOD: Fitness: AMRAP 9 Deadlift, Situps, DU or lateral bar jumps Performance: Deadlift, T2B, Double-unders "Battle of the Ball and Chain" Repost from yesterday (*From Tyler: Sorry I missed some teams! Please let me know if I missed your name/placing!): Badger CrossFit represented well at the Battle of the Ball and Chain in Kenosha! In the Rx division, Colin and Carly were the overall champs, taking 1st place in 4 of the 5 events!!! That is domination on their part.

1/26 "Monday"

Strength: Fitness: Back Squat, Ring Rows, V-ups Performance: Back Squat, Pull-ups, Toes-To-Bar WOD: Fitness: Dumbbell Thrusters, Burpees, Row Performance: Clusters (Squat Clean Thrusters), Burpee Box Jumps Member News: +++Badger CrossFit Weight Lifting Club: You can now sign up!! Classes begin on Monday, January 26th! +++Badger CrossFit has an event coming up!! What better way to celebrate Valentine’s Day than by sweating with your sweetie and raising money for a great cause! Join us at Badger CrossFit on February 14, at 8:30am for LOVE GONE BAD! LOVE GONE BAD will replace all regular classes scheduled for this day! The Cause: All money raised prior, during, or after this event will go directly to CrossFit MPS! Why CrossFit MPS: CrossFit MPS is a non-profit cost-free CrossFit Affiliate and CrossFit Kids Program dedicated solely to the students and staff of Milwaukee Public Schools.

1/22 "Thursday"

Strength: Fitness: Front rack forward lunge step, Chin over bar hold, Handstand hold (nose and toes) Performance: Front rack forward lunge step, Rope Climbs, Handstand hold WOD: Fitness: Row, Pullups (jumping if nec.

1/23 "Friday"

Strength: Fitness and Performance: Snatch Grip Push Press + OH Squat, Front Squat WOD: Fitness and Performance: Burpees, Push Press F: Shuttle sprints P: Airdynes.

2/11 "Wednesday"

Our February elements doing a great job so far! #badgercrossfit #crossfit #elements #milwaukee #tosa #fitness #fitfam #sfh #reebokrecognized #bemorehuman A photo posted by Badger CrossFit (@badgercrossfit) on Feb 10, 2015 at 1:15pm PST Strength: Fitness: Front Squat, DB bent over row-Heavy! Performance: Hang clean, DB bent over row-Heavy! WOD: Fitness: Row, Walking Lunges, Horizontal Ring rows, Row, Goblet Squats, DB Box stepups Performance: Row, Wall balls , C2B pullups A couple things to note.

2/10 "Tuesday"

Strength: Fitness and Performance: Snatch Grip RDL, Close-grip Bench Press, Pullups (Hold :02 at top) WOD: Fitness: DB Press (50/25), DB Burpees DL (same), Double-unders (x2 singles) Performance: Strict HSPU, DB Burpee DL (60/35), Double-unders We are busy people.

1/21 "Wednesday"

Strength: Fitness and Performance: Clean Pull + Power Clean, Jerk Dip + Split Jerk, Turkish Get-ups WOD: Box Jumps (24/20), Wall Balls (20/14) What: The CrossFit Games Open Where: BCF When: Every Saturday for 5 weeks (Starting Feb 28th) Who: You! Why: Read below! FOUR REASONS EVERY CROSSFITTER SHOULD PARTICIPATE IN THE CROSSFIT GAMES OPEN SIGN UP FOR THE GAMES HERE! (Be sure to select Badger CrossFit as your team and your affiliate!) February 28, 2015 is the beginning of the 2015 CrossFit Games season with the start of the Open.

1/2 "Friday"

BCF represents at the #BradfordBeach polar plunge! #cold #crossfit #badgercrossfit #crazy #constantlyvaried A photo posted by Badger CrossFit (@badgercrossfit) on Jan 1, 2015 at 12:05pm PSTS Strength: Press WOD: Fitness: Parallette Jump Overs, Situps, OH Lunges Performance: Double-unders, Knees-to-Elbow, OH Squats SECOND WOD: 1.

1/19 "Monday"

Strength: Fitness: Back Squat, DB Rows, Ring Rows Performance: Back Squat, DB Rows, Pull-up/Muscle-ups WOD: Fitness: Slam Ball, T2B, Front Squat Performance: Row, T2B, Hang Squat Clean Congrats to BCF athlete Michael Hubbs on his PR 5000m skate! #speedskating #CrossFit @realhubbs A video posted by Badger CrossFit (@badgercrossfit) on Jan 17, 2015 at 1:53pm PST.

1/17 "Saturday"

Strength: Fitness and Performance: Jerk, Power Cleans Partner WOD: Power Clean, Row, med-ball situps, Box Jumps, Pushups Front squat, Burpee, pull-up medley.

1/13 "Tuesday"

Strength: Fitness: 1) Position Power Snatch (high-hang + hang at knee) or snatch grip RDLs 2) Push Press Performance: 1) 2 Position snatch (high-hang + hang at knee) 2) Push Press - heavier than last week WOD: Fitness: Russian KB Swings (55/35), Burpees to 6" target, Slam Balls (35/25) Performance: Russian KB Swings (70/55), Burpees to 6" target, Airdyne sprint Member News: ++Some of you may have noticed that on Saturdays we now have a 10:30am class entitled "Competitor Team WOD".

1/16 "Friday"

Strength: Fitness and Performance: Snatch-Grip push press + OH Squat Front Squat WOD: Fitness and Performance: Front Squats Pullups Bar-facing Burpees We all have workouts we love and workouts we hate, but we can overcome! Often the workouts we hate are the ones our bodies need.

1/15 Thurs

Strength: Fitness and Performance: Hang Clean, Close-grip bench Press WOD: Fitness and Performance: Deadlift, Row Badger CrossFit has an event coming up!! What better way to celebrate Valentine’s Day than by sweating with your sweetie and raising money for a great cause! Join us at Badger CrossFit on February 14, at 8:30am for LOVE GONE BAD! The Cause: All money raised prior, during, or after this event will go directly to CrossFit MPS! Why CrossFit MPS: CrossFit MPS is a non-profit cost-free CrossFit Affiliate and CrossFit Kids Program dedicated solely to the students and staff of Milwaukee Public Schools.

1/14 "Wednesday"

Strength: Fitness Dumbell Lateral Box Step-ups, Hang Cleans (above knee) Performance (alt a/b): Dumbell Lateral Box Step-ups x 5/side AHAP, Weighted Pullup, AHAP WOD: Fitness: Wall Climb, Box Jumps, Farmers Walks (60/35 DB), Power Cleans (135/95), Walking Lunges, Double-unders Performance: Strict HSPU, Box Jumps (30/24), Farmers walks (70/55), Ring Pushups, Air Squats, Double unders.

1/12 "Monday"

Strength: Fitness: Back Squat, Pull-up negatives, Barbell Rows Performance: Back Squat, C2B or MU work, Barbell Rows WOD: Fitness: Wall Balls, Row Performance: Thrusters, Row Synchronized toes to bar, partner burpees and undroppable kettlebell swings.

1/11 "Sunday"

Strength/Skill: Make up session - work on weakness, lift missed during the week, etc.

1/10 "Saturday"

Strength: Fitness: Jerk dip + Jerk, Deadlift, Broad Jumps Performance: Jerk dips (tempo), Clean deadlift, Broad Jumps Partner WOD: Buy-in: 1000m Row -then- 3 Rounds 20 Synchronized Toes to Bar (or V-ups or Tuck Ups) 25 Burpees over Partner holding plank 30 Kettlebell Swings (55/35) (can’t rest KB anywhere) -then- Cash-out: 1000m Row We're going to miss you Brandon @alpinesun! It's been a great time while we had you here! You've developed into a great athlete and I hope your fitness journey continues to succeed.

1/9 "Friday"

Strength Fitness and Performance: Snatch-Grip push press, OH Squats, Front Squat WOD Fitness: Wall Balls, Squat Thrusts, Pullups Performance: Power Clean, S2OH, Pullups This week's recipe: Shredded Kale Salad with Pancetta and Hard-Boiled Egg *From the ironyou.

1/8 "Thursday"

Strength Fitness and Performance: Wall Climbs, L-sit, Tempo Negative Pullups WOD Fitness: Double-Unders, Abmat Sit-Ups Performance: Double-unders, GHD Sit-ups Member of the Month Your Member of the Month is Theran! Name: Theran Hometown: Middleton, WI Crossfitting since? Summer 2012 A little about yourself I work as an equity analyst at Wells Capital Management.

"Tuesday" 1/6

Strength Fitness: Hang Snatch Push Press Performance: Snatch + Overhead Squat WOD Fitness: Row, DB Power Snatch(50/35), Parallette Lateral Jump-overs Performance: Row, Hang Power Snatch (75/55), Double-unders, Row The Opens are around the corner!! Get ready.

1/4 "Sunday"

(Chest to floor on your burpees, ladies and gentlemen!) What a great day in the gym on Saturday! We had almost over 100 people in the doors before 11AM! Yes, it's new year, but there is NO better place to be than BCF for your health and fitness goals.

1/3 "Saturday"

Strength: Fitness: Front Squat, Jerk stance Press, Chin hold Performance: Front Squat, Jerk Balance, SHSPU WOD: Row, Power Cleans, Pushups, Wall Balls.

12/31 "Wednesday"

Strength: Fitness: Back Extensions, Deadlift Performance: 1) Power Snatch w/ pause above knee, Clean RDL WOD: Fitness: Row, Pull-Ups, Power Cleans (95/65), Shoulder to Overhead, Double-Unders Performance: Row,Chest-to-Bar Pull-Ups, Power Cleans (135/95), Shoulder to Overhead (135/95), Double-Unders Member News: - This is for the BCF parents this time.

12/1 "Monday"

Strength: F: Clean, box step up, static holds P: Clean, box step up, MU or holds WOD: "Fran" - Thrusters and Pullups It's that time of year again! Please spread the word and VOTE for Badger CrossFit! It's super quick and easy! Please also tell your friends and relatives of BCF about us! We would love to showcase our gym to them and help them with their goals! News and Notes: We hope you all had a great Thanksgiving week and weekend! We get back at it this week with a classic benchmark for us, "Fran.

12/29 "Monday"

Strength: Fitness: Clean Pull/Clean, Kipping swing, DB Row Performance: Clean Pull/Clean, Kipping swing, static chin holds WOD: All: Thrusters, Pullups, Box Jumps, Burpees This Week's Extra Aerobic Conditioning *You are not to perform this extra aerobic work unless you have talked with Adam/Tyler.

12/27 "Saturday"

Strength: Fitness: Good morning, Front Squat, Kipping skill work Performance: OHS, Snatch Balance, Front Squat, Kipping skill work WOD: Fitness: Run, DB Snatch, Double-under Performance: Double-unders, DB Snatch.

12/23 "Tuesday"

Strength: Fitness and Performance: Back Squats WOD: Fitness and Performance: “Helen” Run, Kettlebell Swings, Pullups Extra Aerobic Conditioning: Row 45 minutes *Top of every 5th minute, 3 wall walks, 20 Double-unders, 20 Back Extensions Extra Performance Work: A) 3x3 Pause Clean Pull (pause 1” off floor, below knee, top of knee then clean pull) B) 3x3 BtN Strict Press Post by Badger CrossFit.

12/22 "Monday"

Strength Fitness: Hang Power Snatch, OH Squat, Pullup Skill Work Performance: Power Snatch, Pullup Skill Work WOD: Fitness: Burpee, Back Squat, Situps Performance: Bar-facing Burpee, Back Squat, Toes to Bar This week's extra Aerobic Development work: Monday: Airdyne 35 minutes @ 8 RPE (80% effort) *At the top of every 5th minute, row 1:45/500m split for 60 sec.

12/21 "Sunday"

Strength: Skill and Drill - make up day! WOD: Row, burpees, lunges, pullups, pushups, plate-to-overhead Post by Badger CrossFit.

12/14 "Sunday"

WOD: Please do not come to today's WOD if you did Friday AND Saturday's WODs.

12/20 "Saturday"

Strength: Fitness and Performance: RDL, Jerk dips + Split Jerk WOD: Double-unders, walking lunges, Med-ball cleans, Box jumps, Power Cleans, Slam Balls, Wall Walks, Broad Jumps.

12/16 "Tuesday"

Strength Post by Badger CrossFit.

12/11 "Thursday"

Strength Fitness AND Performance: Dead lift, DB Bench Press, Powell raise WOD Fitness: Shuttle Sprints, Med-ball Situps, Squat Thrusts Performance: Airdyne, T2B, Burpee Box Jumps What are you using your fitness for? Good summer surf vibes on this wintery day.

12/4 "Thursday"

Strength: Fitness and Performance: Turkish Getups Freestanding Handstand practice Hollow Hold WOD: Fitness: Burpees, Tuck Jumps Performance: Burpees, Double Unders Interesting repost from blog.

11/28 "Friday"

Strength; L-sit, HS Holds WOD: Wall balls, situps, double-underss Thanksgiving, The Basic Day-After Recovery Plan It's the day after Thanksgiving.

12/2 "Tuesday"

Strength Fitness and Performance: Back Squats WOD: Fitness: Wall Walks, KB Swings, Row Performance: Wall Walks w/ a HSPU at the top, KB Swings, Row An amazing story! This has been surfacing around in social media and if you haven't seen it, it's worth a watch! Member News: We hope you all had a great Thanksgiving week and weekend! We get back at it this week with a classic benchmark for us, "Fran.

11/25 "Tuesday"

With regards to strength training, don't compare yourself to others.

11/27 "Thursday"

Happy Thanksgiving Badger CrossFitters to you and your lovely families! We are so thankful for you as members! ____________________________________________________________________________________ As a reminder, there are no regular group classes tomorrow but Coach Troy will be holding an open gym/ a time for members to do Clovis! Here are some guidelines on how tomorrow will work from Coach Troy.

11/24 "Monday"

Notice how Speal drops off his rings to attain consistent movement for the next rep? This is experience, skill, practice and perfection in motion.

11/22 "Saturday"

Strength: Fitness and Performance: Back Squats WOD: Fitness: T2B, thrusters, doubleunders Performance: T2B, front squat, pull-ups.

11/15 "Saturday"

John Heim with a 240# Clean and Jerk PR! Go Hard and Go Home The vast majority of your training time, regardless of your aim, should be spent at general physical preparation, embodied in simple couplets and triplets, strength training, and the occasional long-duration effort.

11/18 "Tuesday"

Congrats to Peter G on his 180# snatch PR! Strength: Fitness and Performance: Front Squat WOD: Fitness: Row, Medball Squat Jumps, Power Cleans Performance: Airdyne, Box Jump Overs, Clean News and Notes: Post about your PRs/accomplishments this past week on the boards between the bathrooms! From Endurance Coach Dan: Reminder: Endurance 5:46ish at the Petit Center.

11/20 "Thursday"

Strength: Fitness and Performance: Nose and toes handstand hold, Hollow rocks, Arch rocks, Plank hold, Shoulder bridge hold WOD: Fitness and Performance: KB swings, 1 arm Russian KB swings, KB Reverse Lunges _____________________ Member News: Please note that we will be taking all items in the Lost and Found basket to Goodwill this Friday! Don't forget about our Badger Christmas party, Friday, Dec.

11/13 "Thursday"

Strength Fitness and Performance: Bench Press Turkish Getup DB Rows WOD Fitness: Rowing Ring Pushups with pause at the top Kettlebell Swings (70/55) Performance: Rowing Ring Dips with 1 second pause at the top Shoulder to Overhead (135/95) Member News: BCF Jingle Bells Holiday/Christmas Party Once again BCF invites you to put the kettle bells down, grab a beverage and join your fellow athletes for a night of festive fun to support a great cause.

11/11 "Tuesday"

Fitness and Performance: Hollow ups/Hollow Rocks Side Arch ups, thread the needles Arch ups, arch rocks, arch hold The Three Wisemen Tribute WOD “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben” Complete as many rounds and reps as possible in 4 minutes of: 10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 20 Pull-Ups Rest 2 minutes, and then… “Beau” Complete as many rounds and reps as possible in 4 minutes of: 15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed) 30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs) Why this Wod? "The Three Wise Men Veterans Day Tribute seeks to launch a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling.

11/8 "Saturday"

Meghan showing us how violent hip extension actually helps you get up! Jake is close as well! WOD: Fitness and Performance: Sprint, Burpee, Squat Jumps, DB Snatch, HR Pushups, Lateral Jumps, Bear Crawl, Broad Jump, Mountain climbers, Grasshoppers, DB Push Press, Tuck Jumps, Row.

11/7 "Friday"

Strength Fitness and Performance: Back Squat, Pike and Straddle Leg Lifts, Turkish Getup WOD Thrusters Row Member News and Notes: The Three Wisemen tribute WOD: We've received a number of questions about how we'll be running the threewisemen tribute! This will be taking place on Nov.

11/5 "Wednesday"

Strength Fitness and Performance: Clean & Jerk Rope Climb(wear high socks or pants!) Double-Unders WOD Fitness: run, BB Complexes, Lateral Jumps over barbell Performance: Row, Bench Press.

11/4 "Tuesday"

Strength Fitness: Front Squats Handstands Performance: Front Squat: WOD Fitness: Wall Balls Burpees Pullups Performance: Wall Balls Burpees Rope Climbs Member News: Regarding future retail purchases/special orders!! -Typically for special orders, be it hoodies, shoes, or SFH, we'll charge the account we have saved on file for you the day the item comes in.

10/30 "Thursday"

Training with Integrity! Are you asking the best of yourself in training? Are you pursuing excellence? Are you throwing a weight around with terrible form and counting that as a rep? Are you selling yourself short, or are you challenging yourself? Are you allowing yourself to struggle every now and then? In training, as in life, there is no growth in your comfort zone.

10/29 "Wednesday"

It's not as much about quantity as it is about quality!Speaking of QUALITY! Stick around tomorrow for dinner! Urban caveman will be here at 7:30pm!"Here's what you need you to know!Forget about counting calories.

10/24 "Friday"

Are you getting the vitamin D that you need? Here's some more great information from SFH on why this is so important!> Fitness: Press and Push PressPerformance: Front Squat + Jerk complexWOD Fitness: Double-Unders Burpee Box Jump-Overs (24/20) Pullups Performance: Double-Unders, Pull-Ups, Burpee Box Jump-Overs (24/20), Push Press (115/75).

10/23 "Thursday"

Strength Fitness: Bulgarian Split Squat, Seated Pike and Straddle Leg Lifts, Double Unders x 60 seconds Performance: Make up WOD Fitness: run, Wall Balls, GHD Situps Performance: “Burping Row” Row, burpees.

10/22 "Wednesday"

Are you on Facebook? We have many groups on Facebook that you should be a part of for ease of communication.

10/20 Sunday

THE BCF HALLOWEEN PARTY IS OCT 31st!!! ALL YOUR FRIENDS ARE WELCOME! SEE SIDEBAR TO THE LEFT! Strength Fitness: Snatch Grip Push Press, Overhead Squat Strict Chinup PushupsPerformance: Snatch Balance + Hi Hang Snatch + SnatchWOD Fitness and Performance: Squat Cleans Ring Dips.

10/18 "Saturday"

Please join us tomorrow for our FREE INTRO class.

10/6 "Monday"

+++PRE ORDER OF HOODIES+++We are ordering hoodies, and want to know if you want one! They are the same at Rogue Fitness's R hoodie, color red.

10/16 Wednesday

Amazing job to all who completed the Paleo Challenge! It was a long 30 days for some and not bad for others.

10/15 "Wednesday"

Strength Fitness: Push Press + 2 Push Jerk + 1 Split Jerk, Pistols, Strict T2B Performance (strenth and technique day): Push Press, Split Jerk, Dead lift WOD Fitness: Single KB OH Walking Lunges (left), KB Swings, Single KB OH Walking Lunges, Lateral Jumps (over KB) Performance: Row DIY RWOD: Hip drill warmup, 2 rnds of 3min on 1 off of PERFECT technique Then.

10/14 "Tuesday"

Strength Fitness and Performance: Tempo Front Squats, Freestanding handstand WOD Fitness: Ru, C2B Pullups, Unbroken Wall Balls, Box Jumps (24/20) Performance: Wall Ball, C2B Pullups, Hang Squat Cleans, Bar Muscle-ups GOALS, GOALS, GOALS.

10/10 "Friday"

Strength:Fitness:Cleans + s2oh, Strict Toes to Bar, Russian Kettlebell SwingsPerformance:Back Squat, Double-unders, Toes-to-bar WODFitness and Performance:Ground to Overhead, Burpees over the bar Paleo challengers.

10/9 "Thursday"

Strength Fitness and Performance GH Raises, Weighted Sit-ups – feet anchored, DB across chest, you chose weight, GHD Situps (newer athletes < 3 months, 1 round only), Hip Extensions, Hollow Hold, Banded Good Mornings, Abmat Sit-ups WOD Fitness and Performance: Row, Run, Ring Dips, Pushups.

10/8 "Wednesday"

Strength Fitness: Back Squat, GHD Hip Extensions, Supine Ring Rows Performance: Clean & Jerk WOD Fitness: Double Unders (90 singles), Jumping Lunges, Toes to Bar Performance: Run, Strict Handstand Push-Ups, Pull-Ups News: October Orders are now being taken for Stronger Faster Healthier's products.

10/4 "Saturday"

Our focus each and every day on everything that we do at Badger CrossFit is 'virtuosity.

9/12 "Friday"

Strength: Fitness: Good Mornings Handstand Holds/Freestanding Hollow Rocks Performance: Back Squat WOD: Fitness: Ground to Overhead ) Burpees over the bar Run Performance: Double-Unders Muscle-Ups Power Cleans Push Press Some things to keep in mind for the Paleo Challenge.

10/2 "Thursday"

Strength Fitness: Ring Rows, Box Squats, Monster Walks Performance: Make up missed lift from this week.

10/1 "Wednesday"

Strength Fitness and Performance: Clean and Jerk, T2B WOD: Fitness: T2B, Box Jumps, Wall Balls (20/14) Performance: Unbroken Wall Balls (20/14), T2B, Burpee Box Jump-Overs (24/20) Member News: Interested in Grass-Fed Beef or other high quality animal products? Our favorite farmer, Steve, will be in the area Oct.

9/26 "Friday"

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 diet, mostly as it relates to the Paleo challenge.

9/30 "Tuesday"

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.

9/25 "Thursday"

Strength Fitness: DB or KB Walking Lunge Handstand walking progressions Performance: Make up strength if you missed Mon, Tue, or Wed.

9/24 "Wednesday"

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, but we are oh so close to jumping up a few spots - remember to log your meters, no matter how you did them or how little, it all helps! You can still sign up!! You can still sign up! It is a team challenge for total meters rowed from Sept 15 - Oct 15, some small prizes (shirts, etc) but mainly bragging rights.

9/22 "Monday"

No excuses, no limits! Think about what you have to do to succeed, and do it.

9/23 "Tuesday"

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

9/19 "Friday"

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 for some help moving rocks before a fundraising event that they're putting on!.

9/17 "Wednesday"

Strength: Fitness: Push Press, Ring Holds, Strict Toes to Bar Performance: Power Clean WOD: Fitness: Kettlebell Swings, Thrusters Performance: Wall Ball Shots, Toes to Bar, Burpee Box Jump-Overs.

9/18 "Thursday"

Strength: Front Squat Ring Rows Double Under WOD: Row, Pushups or Handstand Pushups, T2B or V-ups, Bear CrawlThoughts on Competition from Badger athlete, Mary Pelkofer, who competed this last weekend at the Granite Games.

9/5 "Friday"

Strength Fitness: OHS, KB DL, Plank Performance: Push press, split jerk.

9/4 "Thursday"

HEARTThis is what gets you through your WOD or your skill or your strength section when the going gets tough.

9/3 "Tuesday"

This post is directed toward our up-and-coming group of competitive athletes, anyone interested in the sport of CrossFit, and all other members who pay attention to our ever evolving programming.

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