16 hours ago
June Paleo Challenge
Posted on 8, May
We will be holding another Paleo Challenge from June 3rd-July 2nd! If you’d like to participate, please plan on attending an Information Session on Saturday, May 18th at 11:00am. There is a sign-up list on the whiteboard at the gym. If you’re new to paleo, or just [...]
BCCF News and Events
Posted on 16, Apr
This summer’s BrewCity CrossFit Brewer Game Outing will take place on Saturday, July 20th. The Brewers take on the Marlins at 6:05 PM. Our bus will leave the gym at 2:30 so we’ll get to Miller Park with plenty of time to tailgate. $50 gets you a terrace level ticket, bus ride to the game, [...]
A quick word about programming
Posted on 15, Apr
Now that the CrossFit Games Open has come and gone, we’re going to get back on to our regular programming schedule. We started out last week with a CrossFit Total, so you should all have a good idea as to where you are on your lifts. We’ll be doing a basic linear progression strength program [...]
Workout for Friday, March 29: CrossFit Games Open WOD 13.4
Posted on 29, Mar
As usual, we’ll be doing the CrossFit Games Open WOD on Friday. Here it is: Complete as many reps as possible in 7 minutes following the rep scheme below: 135/95 pound Clean and jerk, 3 reps 3 Toes-to-bar 135/95 pound Clean and jerk, 6 reps 6 Toes-to-bar 135/95 pound Clean and jerk, 9 reps 9 [...]
How to approach Open WOD 13.3
Posted on 21, Mar
CrossFit Games Open WOD 13.3 was announced yesterday. It’s a 12 Minute AMRAP of 150 Wall-ball, 90 Double-unders, and 30 Muscle-ups. For those of you that participated in the CrossFit Games Open last year, you’ll be familiar with it because it’s the same as 12.4. For those of you that have done “Karen” before and remember how you felt [...]
CrossFit Games Open WOD 13.2 has been announced
Posted on 14, Mar
As usual, we will be programming CrossFit Games Open WOD 13.2 for this Friday. Please follow this link to see a description of the WOD and to watch a video on the movement standards. We’ll go over them in class, but it’ll help if you’ve seen the video. The workout is: 10 minute AMRAP of: [...]
This Sunday Sunday Sundayyyy: Rockt IV Montage Workout at 10am
Posted on 23, Feb
We’re doing the Rocky IV Montage workout tomorrow (2/23) at 10:00 am. Here’s the workout: • 800 M Snow/Creek Run – There is snow on the ground, find it and run through it. Behind the gym is a creek (or river). It may be deep, I don’t know, run through it anyway. • Load Sled, [...]
This Week at BrewCity CrossFit – 2/18-2/24
Posted on 18, Feb
First off, congratulations go out to Renee Fries, Ashley La Torre, Paul Krakau and Nathan Moldenhauer on their performances in the Chill Fest 10K Run on Sunday. All four of them ran PR times (Renee-41:44; Ashley-51:33; Paul-40:38; and Nate-41:06). Great job everyone! If you’re interested in getting faster, all of these guys run with the [...]
Got questions about the CrossFit Games?
Posted on 15, Feb
In a previous post, we gave you some great reasons to sign up for the CrossFit Games. We’re hearing a lot of questions and concerns from people about signing up, so we’d like to address some of those concern. Q: What if they program a movement i cant do? It’s possible that this could happen, [...]
Why You Should Sign Up For The CrossFit Games
Posted on 5, Feb
Registration for the CrossFit Games is now live. You can and should sign up to be part of the BrewCity CrossFit team. Before I get to the reasons why you should sign up, I’m going to tell you what The CrossFit Games is (are?). The CrossFit Games is an international competition to determine the fittest [...]
Popular posts
Thrusters and Ring Push-ups
Posted on 16, Jun
Thursday’s Workout is 10 Rounds of the Following: 10 Thrusters (95#/65#) and 10 Ring-Push-ups Article: Low-Carbohydrate, High-Protein Diets May Reduce Both Tumor Growth Rates and Cancer Risk “This shows that something as simple as a change in diet can have an impact on cancer risk,” said lead researcher Gerald Krystal, Ph.D., a distinguished scientist at [...]
Tuesday’s Workout: Rope Climbs, Ring Dips and Wall-Balls
Posted on 14, Jun
Tuesday’s Workout: 15 Minute AMRAP: 1 rope climb, 10 ring dips, and 20 wall-ball shots. Climbing a rope is sort of a forgotten art in the mainstream fitness world. New CrossFitters often remark that they haven’t climbed a rope since gym class! Rope climbing may have given way to shiny lat pull-down machines at the [...]
Happy Birthday Kyle
Posted on 6, Jul
Wednesday’s Workout: ”CrossFit Total-ly Insane.” Wednesday is Kyle B.’s birthday, so to celebrate, he’s putting us through a workout of his choice. He came up with “CrossFit Total-ly Insane”: 30 reps each of deadlift, back squat and press at 75% of your max. Come join us in celebrating Kyle’s b-day by picking up heavy stuff! Happy Birthday Kyle. [...]
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