Success Stories

Katie C.

After my second child I figured I would have to settle for a mediocre body for the rest of my life. I had ran marathons but always hovered around the 145-150 range. Although I felt like an athlete on the inside, I wanted the body of an athlete. In the spring of 2013 I started going to Crossfit 100 on a regular basis. In the beginning I felt a bit humbled…I usually had to modify my movements, I had a hard time finishing workouts; they literally wiped me out. But little by little I got better, and my confidence grew. In the early fall I participated in a paleo lifestyle challenge and completely changed how I and my family ate…that’s when the amazing changes started to snowball. In the first two weeks I dropped 8 pounds, a few weeks later I was able to do my first pull up IN MY ENTIRE LIFE, I could do “real” push-ups and by the end of the challenge had dropped 15 pounds and increased my athletic abilities to a point I had not expected. My improvements, and the accomplishments of others at Crossfit 100, became infectious. Never in a million years would I have expected such amazing results…and I have Marcela and Douglas to thank for their guidance and support. I am in the best shape of my life, I am happy with my body and so proud of my new athletic abilities. If you are intimidated by Crossfit…DON’T be! The absolute best thing about this journey is that you have no idea how great you can be; each day you get a little bit leaner, stronger and better.

Before
Now

Heather C.

I was thin and athletic throughout high school. I entered the Police Academy when I was 21 years old and quickly got into the best shape of my life, even though I had no idea how to eat correctly. I worked mostly night shift hours, getting home between 8am – 10am. I would often hold off on sleeping so I could get a quick 10 miles in on my mountain bike. I was involved in the department volleyball and softball leagues as well. Although my eating habits involved fast food and gas station goodies throughout the night, I was young and active so I stayed “fit”.
Somewhere in my early 30’s I started slowing down. I was fatigued all of the time, and putting on weight regardless of how much I worked out or which fad diet I tried. Eventually, I stopped trying. I indulged in “good” food and drink.

In 2009 I participated in a mandatory health assessment through work. At that time I was diagnosed with Hashimoto’s Thyroiditis and Celiac Disease. Hashimoto’s is an autoimmune disorder where the body inappropriately attacks the thyroid gland, causing hypothyroidism. Celiac is an autoimmune disorder of the small intestine caused by a reaction to gluten.

I immediately went on a gluten free diet and began treatment for my Hashimoto’s. During this time I also got involved in a conversation with Tracy A. about the gym (CrossFit 100) that she attends. Now that I had an answer for why I was so sick, I was ready to begin the fight to get my life back. I took Tracy’s advice and attended a Saturday morning session in November 2012 at CF100.

From the first day I walked through those doors I have only received love and support from Marcela, Douglas and the rest of the clients at CF100. In January 2013 I participated in a Paleo Challenge with the rest of the box and soaked in all of the information I could about healthy eating/living. I won that challenge by losing close to 25lbs in 3 months. I didn’t stop there. I continued pushing myself to eat healthy. Every day I walk through the doors of CF100 I look at it as an opportunity to make myself better.

CF100 is a second family. I am down just over 50lbs now. I started just doing step-ups on the 12” box. I now am doing box jumps on the 20” box with no problems. I have come close to mastering double-unders, have a 3-rep max deadlift of 220lbs and have made peace with running.

Since finding CF100 I am happy and healthy. It has been a journey, and a struggle, that I could have never made through without the love and support of my CF100 family.

Before
Now

Marcela P.

My life before CrossFit was active I suppose, but only because I was chasing kids all day. I was becoming desperate to get in shape. I think I tried every kind of diet, pills, and exercise routines I could find. I used to be the treadmill queen too, spending crazy amounts of hours between that machine and the step climber. Constantly, I was buying all kinds of different gimmicks, trying to look for the easy way to take off the pounds.

I was always somewhat afraid to do weights, and then I met my husband. For fifteen years he could not convince me it was the right thing for me. I would get in an occasional run now and then, but did not get to a gym at all. My diet was okay by normal standards, and that at least kept me from growing larger. I do, however, remember always feeling very tired and unmotivated. I knew I needed something more.

I hated my figure after having my third child. The feel and look of my flabby, loose skin and cellulite was very discouraging. So I guess my main motivator was realizing that my family was complete with three children and that it was time for me to take control of myself.

Figuring out the diet part was the biggest learning curve with a lot of trial an error. Like so many people, I believed in consuming the least amount of calories and eating only once a day. I always thought that there had to be a magic pill out there to help me. I started to read and educate myself until I found the right combination of diet and exercise, and the key to my happiness.

Now I feel so much better about myself and I feel much stronger. I am not afraid any more about trying new things. CrossFit has a way to help build, or rebuild, you from the inside out. I feel like I am always prepared for whatever the day brings. All the functional training has my body doing so much work that it can’t help but perform, which in turn, keeps me fit. As a bonus, I now feel confident wearing anything.

Making a change is not easy. If it was, everyone would do it. We all want to reverse the negative things we have done in the past number of years, in the least amount of time. Unfortunately, it does not work that way. Everyone has road blocks and challenges, but no matter what they are, it’s easy to give excuses to all of them and give up. If you really want something, go after it! That is all it takes to be mentally ready. Commit to those goals you are going after!

Before
Now

Tracy A.

I was never “a skinny girl” but in my youth I was always so active in sports and activities, I at least fell in or around the “fair/ok” range of health. Then after college, traveling for a year (pizza, fast food, snacks, pizza and more pizza), my first “desk job” and an increasingly slower metabolism, it all added up (pun intended)… big time!

I’m not good at losing weight. I do love team sports because they keep me interested and feed my competitive spirit. However even friendly league team sports proved to provide more injuries than personal health. After finishing with physical therapy from a torn MCL injury, I (somewhat reluctantly) walked into Marcela’s class, not expecting my life to be drastically changed for the better.

Since my first class in 2011 I have gotten in the best shape of my life–almost 50lbs less than my heaviest weight (lets just say that the weight on my driver’s license is now lying in the OTHER direction). Sometimes I still do a double take when I see myself in the mirror. But more importantly, CrossFit100 has helped me develop healthy habits, and connected me with one of the greatest, most supportive communities in Milwaukee. No going back now. :)

Before
Now

About


What is CrossFit?

CrossFit is defined as “constantly varied high intensity functional movements.”

Functional movements are natural everyday movements that are essential in our everyday lives. These movements are performed when muscles contract from the body’s core to the extremities. Functional movements are movements we perform countless times each day without ever thinking about them: squats mimic the movement of sitting down into or getting up from a chair; deadlift are the same movement as picking up something from the floor.

Crossfit’s goal is: “to forge a broad, general and inclusive fitness… a program that would best prepare trainees for any physical contingency – prepare them for not only for the unknown but the unknowable.”

With CrossFit training, you are encouraged to be good at everything instead of the best at just one thing. Crossfit’s advantage is that if you need to run a 5K, you will be able to do so, but on the other hand, if you need to do a 100 meter sprint in less than 15 seconds you will be able to successfully do that, too! It’s about quick bursts of explosive power, steady and varied repetitions and long endurance workouts.

There are 4 models used to support CrossFit:
  1. The 10 skills: Cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.
  2. The Hopper: The ability to do anything that is thrown at you. He or she is fittest who can do the most things well. It’s simple enough; CrossFit trains you to do short, medium and long training days. Your body becomes accustomed to quick, fast bursts of speed or a 1 rep max for weight lifting, and the ability to do endurance training. The goal in CrossFit is not to become the best at everything; it is to successfully do everything well.
  3. Metabolic Pathways: CrossFit is a blend of metabolic pathways – phosphagen, glycolitic and oxidative. These metabolic pathways stand for the energy exerted for each human action.Phosphagen pathways are very quick, high-powered activities – sprints, deadlifts, etc. Glycolitic metabolic pathways are activities that last several minutes – 400 meter runs, 100 push-ups, etc.The oxidative pathways are low-powered and high-endurance activities that last in excess of several minutes – marathons, met-con workouts, etc.
  4. Sickness, Wellness and Fitness:
    This represents wellness in every aspect throughout our lives. People who eat right and exercise consistently in all of the models that support CrossFit will be healthier and able to do more throughout life!
    CrossFit helps people take care of themselves for longer throughout the aging process and fight off infections and sickness better than someone who is not fit.

Don’t accept defeat in getting knocked down; Gain strength in pulling yourself back up!

Marcela Perea

Founder and Personal Trainer, CrossFit 100
Certifications: CrossFit Level 1; CrossFit Olympic Weight Lifting; CrossFit Kettlebell; CrossFit Endurance; CrossFit Prep Coach; CrossFit Kids; CrossFit Running; CrossFit Gymnastics
Marcela Perea

Marcela Perea

Hola and Hello! My name is Marcela Perea. I am Colombian and moved from Paris to the US in 1996. I’m married with four great kids. In 2009 I got my AFAA (Aerobics and Fitness Association of America) Certification and started training clients. The year of 2009 was when I left my career as a fashion designer to pursue my true passion – fitness – full time. Soon after, my clients’ enthusiasm and successes demanded further fitness offerings, so I began teaching small group boot camps. It was around that time that I discovered and fell in love with CrossFit.

In 2010, I achieved my Level 1 CrossFit Certification and began implementing some CrossFit workouts into my boot camps and personal training sessions. I felt so strongly about the benefits of CrossFit that I decided to get to get all the certifications I could and always working on getting more. I am truly a CrossFit certification junkie! CrossFit has certainly changed my life in a big way. It is fun, challenging, and effective for me, and my clients. Once you see the benefits of CrossFit, I know you will feel the same way.

Tina Desing

Trainer at CrossFit 100
Certifications: CrossFit Level 1
Tina Desing

Tina Desing

For a long time I considered myself a “gym rat”. You could find me in the weight room, the cardio machines, in Spin class just about every day of the week. After having two kids, I was still plugging along doing the same boring routine when I given a challenge by a family member to complete a triathlon. I started participating in both triathlon and running events in 2004 and have completed a variety of sprint and half ironman distance triathlon, as well as cycling events, half marathons, 10K and 5K races, with a full marathon on the horizon in 2012. In 2005 I began to help others achieve their triathlon goals from the coaching side as part of a team of coaches providing group training for women.


Membership Rates

With CrossFit 100 membership, you are investing in a results-driven program that includes personal training, nutritional counseling & motivational coaching; not just a gym membership. Pricing includes individualized programs personally designed and adapted to your needs by our coaches

Start here

Ready to get started? Our Basics package has everything you need to start CrossFit. If you are familiar with CrossFit want to see if CrossFit 100 is a good fit, try a drop in class or a 11 class punch card.

  • choose
    your
    plan

  • Basics

  • $100

  • Must start here before CrossFit
  • 5 classes that must be completed with in 3 weeks.
  • Learn fundamental movements, form & safety
  • Starter sampler

  • $99

  • Only for first timers
  • 10 classes that must be completed with in 1 month.
  • Great way to try out CrossFit!
  • Drop in

  • $20

  • Must have done CrossFit before
  • One class
  • Good for any classes
  • Must call or email to reserve.
  • Punch Card

  • $200

  • Must have done CrossFit before
  • 11 classes
  • Good for any classes.
  • Must be use with in 2 months of purchase.

CrossFit classes and packages

Ready to accept the challenge and jump in? If you have familiarity with CrossFit already, select one of the following plans and save!

  • choose
    your
    plan

  • 2x a week

  • $145

    per month

  • 2 classes a week
  • Must have done CrossFit before
  • Good for any classes.
  • Month to month contract
  • 3x a week

  • $165

    per month

  • 3 classes a week
  • Must have done CrossFit before
  • Good for any classes.
  • Month to month contract
  • Unlimited 1mo.

  • $170

    per month

  • Unlimited classes
  • Must have done CrossFit before
  • Good for any classes
  • Good for one month
  • Unlimited 2mo.

  • $150

    per month

  • Unlimited classes
  • Must have done CrossFit before
  • Good for any classes.
  • Good for two months
  • Unlimited 3mo.

  • $140

    per month

  • Unlimited classes
  • Must have done CrossFit before
  • Good for any classes.
  • Good for thee months

Latest news


CF 100

Announcements

Mark your calendars yoga at CF100 Tues April 8 and 22 at 7:30pm. Come to get a great class with Tracy Chrobak. You will find new ways to stretch… $10 per person any is welcome. Looking forward to it!

Main – CrossFit

***WOD’s can be scaled for athletes of all abilities***
Consistency before intensity.

View Public Whiteboard

CF 100 # 94 (No Measure)

6 min
Passthroughs
Row, Jump rope, Run ( 1 or 2 or 3 )

CF 100 # 98 (No Measure)

Jumping Jacks / Burpees

Stretch / Mobilize

Flexibility

Shoulder Stretch 4×0:20

Static Shaping

3×0:30 On/0:30 Off Arch Hold on Stomach

Skills and Drills

3×6 Arch to Hollow Swing on Bar, Pause between each Rep

Conditioning

For 2:00, 0:20 Arch Rocks, 0:10 Rest

Skill

Barbell warm up
Power Position
Shrug
Pull
Muscle Snatch
OH Squat
Drop and Land
Sots Press
Duck Walk
‘Simon Says’. ? minutes prior to lifting priming these points will pay dividends come time to load up the bar and go.

Metcon (Weight)

Mid-hang Clean
For 8 min every 30 sec
5-7 Reps ( add weight as you go )

Metcon (Time)

For time:

200m Run ( Row 250 or 100 singles / 100 m sprint inside )
30 Shoulder Touches
20 Medicine Ball Sit-ups 20/14#
10 Strict Pull-ups
200m Run ( Row 250 or 100 singles / 100 m sprint inside )
10 Strict Pull-ups
20 Medicine Ball Sit-ups 20/14#
30 Shoulder Touches
200m Run ( Row 250 or 100 singles / 100 m sprint inside )

CF 100


Announcements

Mark your calendars yoga at CF100 Tues April 8 and 22 at 7:30pm. Come to get a great class with Tracy Chrobak. You will find new ways to stretch… $10 per person any is welcome. Looking forward to it!
No PM class or Happy hour today :O( We will be out for a workshop!
No Open Gym tomorrow or Sunday

Main – CrossFit

***WOD’s can be scaled for athletes of all abilities***
Consistency before intensity.

View Public Whiteboard

()

Stretch / Mobilize

Metcon (Time)

Run 800m

30 Wall Ball
20 Kettlebell Swings
10 Burpee Pull-Ups

Run 400m

20 Wall Ball Shots
10 Kettlebell Swings
5 Burpee Pull-Up

Run 400m

30 Wall Ball
20 Kettlebell Swings
10 Burpee Pull-Ups

Run 800m

Finisher

3 rounds
50 OH Sit ups
50 Plank ups
50 Russian Twist

CF 100

Announcements

Mark your calendars yoga at CF100 Tues April 8 and 22 at 7:30pm. Come to get a great class with Tracy Chrobak. You will find new ways to stretch… $10 per person any is welcome. Looking forward to it!
No PM class or Happy hour today :O( We will be out for a workshop!
No Open Gym tomorrow or Sunday

Main – CrossFit

***WOD’s can be scaled for athletes of all abilities***
Consistency before intensity.

View Public Whiteboard

CF 100 # 97 (No Measure)

5 min.

On your own

-Then-
500 Meter Row / 400 m Run

As a Group

EMOTM for 5 min

2- Pull ups
4- Push-ups
6- Sit-ups
8- Air Squats

Stretch / Mobilize

Movement Prep

Metcon (Time)

5 Rounds For Time:
10 Toes To Bar
8 Thrusters, 95/65
12 Front Rack Walking Lunges 95/65
400m Run

Metcon (Weight)

3 Rounds
50 M Farmers Carry
20 Box Step ups with a weight

CF 100

Announcements

Mark your calendars yoga at CF100 Tues April 8 and 22 at 7:30pm. Come to get a great class with Tracy Chrobak. You will find new ways to stretch… $10 per person any is welcome. Looking forward to it!

Main – CrossFit

View Public Whiteboard

CF 100 # 92 (No Measure)

6 Min
100 m Sprint
10 Passthrough
10 Spiderman lunges
10 Inchworms
10 V-Ups

CF 100 # 96 (No Measure)

EMOT for 8 Min
45 Sec
15 Air squats 10 Jumping squats
15 rest
45 Sec
15 Push ups 10 Rotating planks
15 rest
45 Sec
15 Burpees 10 Feet to hand Mt Climbers
15 rest
45 Sec
15 Sit ups 10 V-Ups

Stretch / Mobilize

Metcon (Weight)

10 Minute EMOM:
10 Back Squats, 185# / 135#
10 Hand Release Push-ups

Metcon (Time)

800 m run

Metcon (Weight)

10 Minute EMOM:
10 Power Cleans, 135# / 95#
10 Med Ball Push-ups

"Those who are quite satisfied sit still and do nothing; those who are not quite…

“Those who are quite satisfied sit still and do nothing; those who are not quite satisfied are the sole benefactors of the world.”

041614

Announcements

Mark your calendars yoga at CF100 Tues April 8 and 22 at 7:30pm. Come to get a great class with Tracy Chrobak. You will find new ways to stretch… $10 per person any is welcome. Looking forward to it!

Main – CrossFit

View Public Whiteboard

CF 100 # 94 (No Measure)

6 min
Passthroughs
Row, Jump rope, Run ( 1 or 2 or 3 )

CF 100 # 95 (No Measure)

For 8 min EMOT

1- Traveling inch worms with a push up
2- High knees and Buttkickers
3- Single and Double Leg Hops
4- Walking Lunges with a samson stretch

Stretch / Mobilize

Movement Prep / Set up

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
From Minute 0:00-8:00-

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
From Minute 8:00-16:00-

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
From Minute 16:00 on-

Well done every one who has come by #CrossFit100 so far today! You guys just kee…

Well done every one who has come by #CrossFit100 so far today! You guys just keep surprising us coaches ❤️

041514

Announcements

Mark your calendars yoga at CF100 Tues April 8 and 22 at 7:30pm. Come to get a great class with Tracy Chrobak. You will find new ways to stretch… $10 per person any is welcome. Looking forward to it!

Main – CrossFit

***WOD’s can be scaled for athletes of all abilities***
Consistency before intensity.

View Public Whiteboard

CF 100 # 94 (No Measure)

6 min
Passthroughs
Row, Jump rope, Run ( 1 or 2 or 3 )

CF 100 # 95 (No Measure)

For 8 min EMOT

1- Traveling inch worms with a push up
2- High knees and Buttkickers
3- Single and Double Leg Hops
4- Walking Lunges with a samson stretch

Stretch / Mobilize

Movement Prep

Front Squats

Bulger (Time)

10 Rounds for time of:
150m Run
7 Chest-To-Bar Pull-ups
7 Front Squats, 135#
7 Handstand Push-ups

041414

Announcements

Mark your calendars yoga at CF100 Tues April 8 and 22 at 7:30pm. Come to get a great class with Tracy Chrobak. You will find new ways to stretch… $10 per person any is welcome. Looking forward to it!

Main – CrossFit

***WOD’s can be scaled for athletes of all abilities***

View Public Whiteboard

CF 100 # 82 (No Measure)

5 min on your own
2x
10 Passthroughs
10 Inchworms
10 Hollow rocks

EMOTM for 6 min.

Evens: 0,2,4,6,
Double Unders
Odds: 1,3,5,
Sprints

Stretch / Mobilize

Movement Prep / Set up

4 Rounds (Time)

6 Press
4 Bar MU / CTB Practice (w/ or w/o bands) / Pull ups

Rest

Rest 3 min

6 min AMRAP: (AMRAP – Reps)

8 push press
8 wall ball
max reps
rest 2 minutes

21-15-9 (Time)

Push Jerks
Burpees
T2B


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