Blog Header Image



August 1, 2012

8/1 WOD: 1-year Anniversary WOD! "Badger"

Thank you to everyone who has come through our doors over the past year. Today marked our 1-year anniversary of being open, serving you with elite fitness principles and programming, quality coaching, and the best friends and athletes one could ever work out with. It's been a magical year of sweat, tears, blood, and yes, puke. But man, it's so worth it. We will continue to serve you, making YOU better for many more years to come. AMRAP Thank you's...Strength: 5X2 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance heaviest possibleNotes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.WOD: "Badger" 3 rounds of 30 squat cleans (95/65), 30 pullups, 800m run.Announcements:**USAW Senior International Coach Mike Gattone is coming to Badger CrossFit to teach the Oly movements the snatch! Sunday, August 5th! Details here! RSVP and pay here! Limited seats.**CPR/AED/First Aid Course coming to BCF August 18th from 10-12:30pm. Good for 1 year certification. Taught by AHA instructors. Dummies, etc. will be provided. You show up! Details here.**Mobility Workshop Coming to BCF October 20th! Details here!**Please take a moment to fill out your BCF Athlete Profile. Here’s the form.**Want to stay updated? Join the BCF Text Message System to be alerted to last minute updates, changes, news, etc. via text message. It’s free for you (unless you pay per text?…). Just text 414-751-8966 the word bcfand you’re in. Follow the directions.

Continue reading