1/11 WOD: Ice Bowl WOD #3
Garage Games – “The Badger Games” – We have moved the date from Feb. 4th to June 23rd. We want this to be an indoor/outdoor option and... Read More
12/16 WOD: AMRAPping a present
Reminder: Today, Friday, at 7PM, we are having our Social WOD at Firefly Urban Bar + Grill! Drinks and appetizers! Members only at this time! Let’s... Read More
10/18 WOD: Burpee desserts
Reminder: The BCF Throwdown is happening on Saturday, from 8-11 AM!!! Details are on our Facebook page, and will be laid out in a post... Read More
10/7 WOD: Nice couplet – like bacon and eggs.
The above is so true. So many times, our mind tells our body to stop doing what we’re doing. To not do that extra rep,... Read More
9/12 WOD: Wall balls and burpees
Individual Warm-up: 20 toes-to-bar, 10 GHD situps Warm-Up: Joint Articulations, high knee walk, butt kick run, 2-shuffles, 2-karaoke runs, 4-50% sprints. Part #2: 10 front squats, 10-OH... Read More
8/23 WOD: Badgering Tabata
Watch Chad C&J. His form is spot-on. Notice the hips and shoulders rising at the same time?!?! Now watch Kendrick Farris snatch. Notice how the... Read More
8/15 WOD: Seven and seven and seven?
At age 75, Walter Perfahl can perform feats that few at any age will ever replicate. He can be seen above demonstrating some of his... Read More
WOD #6: Integrity
INTEGRITY: ADHERENCE TO MORAL AND ETHICAL PRINCIPLES; SOUNDNESS OF MORAL CHARACTER; HONESTY!! We have talked about this before when it comes to Crossfit. But I... Read More
Aug. 3: #3
Reminder: We offer free Saturday morning workouts to all neophytes! Please look at our schedule and contact us if you have questions. Also, our next... Read More