Mequon CrossFit Mortalis

The Handstand: Drills for Scaling and Stability

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Written by Coach Danni

Have you been struggling with the fear of kicking up into a handstand? Are you unsure about being able to actually support yourself upside down on your hands? Or are you just struggling with stability in the handstand?

One of the things that I see most often as a coach is fear of kicking up into handstand and trusting yourself to not come crashing down on your head. If you have no previous experience with handstands this can definitely be scary when you are first learning, but there are many progressions we can take to get comfortable with being upside down and work towards the skill of a handstand.

Kicking from a box/plates

This first drill or scaling option is great for those who are nervous about kicking up into handstand, or if their shoulders are going to support them.

As shown in Drill #1, place a box just in front of a wall. Your starting position is in a pike position with your feet on the box. This position already allows you to put more weight through your shoulders and creates a handstand position with your torso. By lifting one leg all the way up to vertical you will automatically pull that second leg up off the box. Now you will start to feel more weight of the handstand. If you feel comfortable, you can bring the second leg up to meet the first one in a full handstand.

This is also a great drill if you already have a handstand but need to work stability and balance for your freestanding handstand and handstand walks.

As seen in Drill #2 of the video, move the box away from the wall and use your legs as a “teeter totter.” Start by lifting your dominant leg off the box into the handstand, then initiate movement by leaning into your fingertips and pushing up tall in your shoulders (active shoulders) to pull your other foot slightly off the box. This drill is going to help you to develop two important parts of a handstand:

  1. Body control and awareness
  2. Muscular endurance in your shoulders and back

The next progression is to alternate which leg you are lifting from the box first.

Stomach facing wall, feet on wall

A common scale for a handstand is to do a headstand instead, while this is still challenging it will not engage all the muscles in the proper way that you will be using in an actual handstand.

If you see a handstand hold in a warm-up or a WOD the best thing you can do is a “wall walk.” With your stomach facing the wall, you will walk your feet up as high as you can on the wall and walk your hands in closer to the wall if needed. Eventually you should be able to get into a full handstand this way with your stomach on the wall. Scaling your handstand this way is going to strengthen your core, shoulders and arms better for a full handstand.

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Give these drills a try next time you are in the gym. The more time you spend upside down on your hands the better and stronger you will get at them!

Moro Performance: Version 2.0

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Written by Coach Lisa

When Anthony and I originally opened the gym in June of 2015, we knew at some point we would want to (and need to) expand our space from the original 3,850 square feet that it was. For the first two years we poured blood, sweat, and tears into both the space itself and the business operations. After a good amount of trial and error – a LOT of trial and error, we created a gym we are extremely proud of and are fortunate with a kickass community of members!

For the first 20 months of business we had consistent, steady growth that allowed us to jump on the opportunity in March to expand. While we were not planning on it at exactly that moment in time, we could not resist taking over the space next door.

In 2015, our original demo and build out took approximately 4 months from start to finish. This time around, we knew exactly what we did and didn’t want. Demo started the second week of April and the expansion was finalized – equipment and all, the second week of June. In 8 weeks flat we doubled the size of the gym to over 7,500 square feet and went from 2 separate spaces to one seamless space.

The new gym has a ton of cool new features including a 40-foot regionals-style rig, new platforms, more endurance equipment, showers and a lot of open floor space. We also now have the ability to run multiple classes at the same time, have more open gym time, and a bunch of specialty classes and seminars planned for the upcoming months including a teen class, a boot camp challenge class, a new barbell club, and more!

We’d love to have you stop in and check out our new and improved facility – and talk with us to figure out which of our programs will best fit your specific goals! We’ve changed a lot of lives so far, and we will help change yours, too. Contact us to schedule a free No Sweat Intro!

8 Reasons to Quit the Gym During Summer… And 8 Reasons Why You Shouldn’t

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Written by Danni Krumins

June is here, which means summer is right around the corner! When the weather warms up many people actively choose to come to the gym less often. However, before you decide to skip out on workouts, read my arguments to common excuses below:

The weather is nice, so I will spend more time outside, maybe go for a run or a bike ride.

Sure, maybe you’ll go for a walk or a bike ride once or twice a week, but is that the same as your hour-long high intensity CrossFit class that you’ve been going to 3-5 times a week? By all means, go out on that bike or jump in the pool for a swim, but you also need to continue to come into the gym so you can not only enjoy all those fun summer activities, but crush them.

It’s too late to get my summer body ready now.

It’s never too late. Maybe you aren’t where you want to be yet, but are you going to get there if you stop? Nope! When you go to put on your bathing suit or a tank top and shorts you are going to feel a little bit more confident every time because you know you’ve been continuing to put in the work in the gym. And maybe you don’t notice the positive changes in yourself right away, but trust me other people definitely will.

I have barbecues to attend and adult beverages to drink, I don’t want to worry about eating healthy.

When people workout they tend to want to continue to eat healthier as well. It’s okay to indulge once in awhile, but continuing to come into the gym will help to keep you on track, and if you’re still coming into the gym regularly you don’t have to feel guilty for those extra summer treats.

With the kids home from school I won’t have time to make it into the gym.

Having the kids home from school is the perfect opportunity to set an example and show them how you are living a healthy and active lifestyle. You can bring your kids with you to the gym, they will be able to sit in Moro Performances’ new lounge area where we have couches and a television. Moro Performance also offers a Little Ropers program for children ages 6-11 so they will get a chance to do a kid-centered fitness class, too!

I’m going on vacation so I won’t be here as much.

Are you really going to be gone on vacation for the entire summer? Most likely not. Coming into the gym on the days that you are home is always better than taking the entire summer off. If you will be staying in a hotel plan to hit the fitness center a couple times or do a bodyweight beach workout. We would be happy to give you some “no equipment required” vacation WODs to do while traveling. And who wouldn’t want to be in the best shape of their lives for all of their vacation photos!

I’m just going to take the summer off, I will be back in the fall.

Do you remember how sore you were after your first couple of workouts? How hard it was to get a routine going? Taking the summer off sets you back. The endurance and strength you have built up will decrease – “If I quit now I will soon be back to where I started.  And when I started, I was desperately wishing to be where I am now.”

It will be harder to start again in September than it will be to just keep going through the summer, trust me.

It’s too hot to workout, I just want to lay out by the pool.

It’s supposed to be hot in the summer! Don’t let the heat stop you from getting in a great workout. Moro Performance has two large garage doors and a large fan to keep the air moving… and AC if it gets bad enough. Make sure you stay hydrated and drink lots of water, your workout will make getting in the pool feel that much more refreshing.

All winter you waited for summer, so enjoy the warm weather with us!

I’ve already reached my goals

Are you honestly 100% happy with where your health is right now? What about where it will be in 10 years? If you have reached your goals that you started out with, that just means that it’s time to set new ones. Set some specific goals that you want to accomplish by the end of the summer and we can help you get there! 

Overall, a LOT can be accomplished in three months. When summer is over, are you going to look back and be proud of how far you have come, or disappointed that you took so much time off?

4 Common CrossFit Misconceptions

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Written by Danni Krumins

Haven’t tried CrossFit yet? Is it because of something you heard from a friend, relative, or online? Check out four common misconceptions below and then let us help you get started on the path to your best self!

CrossFit is for athletes and people that are already in shape

One of the great things about CrossFit is its scalability. There are numerous ways to modify any exercise or workout to a person’s ability level or physical limitations, while still challenging them. Can’t do a pull-up? Grab a band. Can’t handle the prescribed (RX) weight for today’s WOD? Drop the weight to what you can do – correctly and safely. When we scale an exercise we are modifying to a regression that allows the athlete to increase strength towards the full RX exercise or to a movement that has the same intention as the RX exercise.

Moro Performance [CrossFit Celer Silens Mortalis] has members of a variety of ages, athletic backgrounds and ability levels. In any class we will have a mix of athletes working at different levels of scaled or RX for that day’s workout. Scaling allows our members to stay safe and healthy, it allows them to get from where they started to where they want to be, and it allows them to get a great workout in rather than standing and staring at something the entire time and not being able to do it.

CrossFit is dangerous

One of the most common misconceptions about CrossFit is that you will get seriously injured doing it. From CNN, “Do you know what is dangerous? Every sport ever invented. Do you know a soccer player who’s torn their ACL, or tennis players who has sprained, strained or broken their ankle? You have, right? Have you ever suffered from I-T Band syndrome after running?…”

Injuries, more often than not, aren’t caused by CrossFit itself but by the participants who fail to listen to coaches, try to lift more weight than they are ready for, perform moves incorrectly, push themselves too hard, or even receive poor coaching.

At Moro Performance safety is one of our number one concerns and focus points. If our members are injured they can’t be in the gym and we can’t be helping them work towards their goals. We start all new members off in our Foundations program. Here, they will be introduced to the main movements they will see in class as well as put through some basic CrossFit style workouts (WODs). This will ensure that they are using the proper technique, going through the full range of motion (ROM) and have some experience with the WODs before jumping into class.

CrossFit is like the CrossFit Games on TV

Since the start of the CrossFit Games in 2007, the sport and fitness regimen of CrossFit has become “one of the fastest growing sports in America” according to Forbes. But it hasn’t always been so well known. After signing a deal with Reebok in 2010 and becoming The Reebok CrossFit Games, its exposure and participation has increased tremendously. You can now even watch the Games on ESPN. But what you see on TV and in social media is CrossFit the sport, where the top 1% of elite athletes compete to find the Fittest on Earth. 

At Moro Performance, you will be doing CrossFit the workout: An hour long class designed to increase overall fitness using a variety of movements like box jumps, pull-ups, handstands, squats, cleans, kettlebell swings and many more. And the only person you have to compete against is you.

CrossFit is the same at every gym

CrossFit is not a franchise – each CrossFit affiliate gym is independently owned and operated. This means that every CrossFit gym is different. Owners are free to operate their gym however they see fit. Each gym will also have its own programming, it’s own coaching styles, and its own overall ‘feel’ to the gym. All of these factors can influence your decision when choosing a CrossFit gym depending on your goals and what you are looking for. 

At Moro Performance we take pride in several features that make us different from every other CrossFit gym: 

Our highly skilled and experienced coaches give members the confidence that they are learning the correct technique and progressions to perform all movements safely and properly to become fitter every day. Founder, Anthony Moro has over 10 years of CrossFit training experience and multiple certifications such as CrossFit Level 1 & 2, personal training, kettlebells, calisthenics, eight years of special operations experience, and more. Also on staff are Lisa and Danni. Lisa is a certified personal trainer, Precision Nutrition specialist, calisthenics coach, and CrossFit Level 1 Trainer. Danni is a CrossFit Level 1 Trainer, and has multiple Gymnastics coaching certifications from the National Coaching Certification Program. As a team, we work to make sure our members are receiving the quality coaching that they need to achieve their goals. 

Our flexible class schedule allows members to pick and choose from various class times based on what is convenient for their schedule. Classes are also kept small (capped at 14 people) in order to give each person in class the attention that they deserve. You won’t be left behind in the back of the class struggling with a movement. 

If the class style of workout isn’t for you, or if you just want some extra help to work on weaknesses, Moro Performance also offers personal training that allows you to work one-on-one with one of our coaches who will develop a program specifically for you based on your goals.

Exercise and nutrition go hand-in-hand. Whether you are trying to lose weight, gain muscle, or increase overall performance, it is important to be fueling your body with the proper amount and type of food. Moro Performance offers different levels of one-on-one nutritional coaching, from consultations to personalized plans and ongoing coaching. You and Lisa will work together to help you to create change and habits that will last a lifetime. 

When you become at member at Moro Performance you are joining more than just a CrossFit gym, you are becoming part of an amazing community. Our members are a huge part of what makes coming to Moro Performance so great. They will celebrate with you when you get a new PR, they will cheer for you and push you through your workout even though they are gasping for air right next to you, and they will inspire you to continue to work towards your goals and keep challenging yourself. 

But, it goes beyond just your 1 hour long class each day, Moro Performance also hosts social events/activities in and out of the gym throughout the year that are open for members and their families to attend. In the past, some of  these events have been Christmas themed WODs & Potluck, bowling, Memorial Day Murph, and our annual anniversary celebration.

Contact us to see how we can help you start your journey with us.

3 Stories to Inspire a Change in Your Health

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Written by Lisa Wishmann

Many people already have the mindset to start the New Year with a clean slate, so why not start fresh and finally make yourself and your health a priority? If you’re not perfectly happy with your fitness and health, it’s definitely time to make a change.

A lot of people begin to make changes, however, the problem that most people encounter is quitting. They start a new class, exercise regimen, or a new diet with good intention to continue… and then they quit. Of course, there is a wide variety of why people may not continue what they started, but in the six years I’ve already been in the fitness industry the reason I have seen people quit most often is lack of accountability.

In a normal gym setting, if you stop showing up to a class of 30+ people, will anyone notice you’re not there anymore? If you have a workout buddy, and that person skips a day, will you be able to hold yourself accountable and get into the gym? The examples are endless.

What isn’t endless at Moro Performance is the search for success. Why? We care. Our coaches care. Our members care. We genuinely want you to achieve the goals you are striving for.

If you regularly come to the gym and you don’t show up all week, you will get a call or text from a coach asking where you’ve been. It’s likely other members will also say they missed you in class. If we see you struggling or you feel as though you’ve hit a plateau, we will ask you to come in for a meeting to figure out what we can do different to help you.

The opportunities for help are widespread, however, you need to dive in and take advantage!

Those that have committed fully to what we have to offer have seen and felt amazing success.

Below, take a look at what three amazing people have said #WhyMoroPerformance. Lauren, Wilson and Karen all came to us for a short term challenge class, and have since become members. Their stories are nothing short of inspirational.

Lauren

“I should start by saying that I have been struggling for fifteen years to find a workout that will stick. I have been a member to every gym in the area and tried every workout class around. I always found myself getting bored and uninspired. That all changed when I found Moro Performance.

I started at Moro Performance with their challenge class. From the moment I walked in and was greeted by Pablo, the most amazing dog, I knew this was going to be a great fit. I always said I just need something to tell me what to eat and where to go; this was the program I was looking for. Not only do they provide you with a six-week food outline, but they provide you with the shopping lists! Along with the detailed outline of nutrition, the workouts and trainers are wonderful!! I was intimidated at first with the thought of CrossFit, but minutes after our first workout all worries left my mind. Danni was incredibly knowledgeable and worked with all of us to make us feel comfortable. It helped knowing that I was doing this with a group of women who were in the same boat as me. Watching us all grow and become better with every class was SO INSPIRING! This challenge is foolproof and it helped me to lose over 10 inches in 6 weeks. I would recommend this program to EVERYONE who is considering a path to a healthier lifestyle.

After the challenge I decided to join Moro Performance, not just because the workouts are challenging and there’s great variety, but because I felt like I was joining a community of amazing people who genuinely care about each other. Something that was always lacking in the other gyms I joined. Danni, Lisa, and Tony have pushed me to become not only better physically, but mentally.

With their support, guidance and training I have seen potential in myself I never knew I had, I have done more things athletically than I ever thought I could, and I continually set new goals for myself that I continue to reach. I never thought I would be passionate about working out, but after joining this gym it’s something that I look forward too and thoroughly enjoy. I am so grateful to be part of something so amazing and be surrounded by such incredible people. This is more than a place to come and work out, when you join Moro Performance you join an extended family.”

Wilson

“This past year, I attempted to lose weight through various diet and exercise changes, to no avail. I was sick and tired of being obese and disappointed. All I cared about were weight loss results. When I told this to Anthony Moro, he promised that if I showed up, and did what the instructors told me to, I would see results. I signed up then and there. The first couple weeks really challenged me because I used to eat junk and fast food every day. But after the first few weeks I got used to resisting cravings, and replacing them with lean meats, and fruits and veggies.

Before the challenge, I struggled to get in the gym 30 minutes a week. Before I knew it, I found myself motivated to get in the gym on non-challenge workout days! Soon after, I started feeling the results. While walking around, my pants would droop, and I started tightening my belt more than usual. The stairs I take every morning for work were no longer a chore. I felt so much lighter that sometimes I’d jog up! My arms and legs felt stronger.

My final measurements shocked me. I’d lost 19 pounds, and lost inches in almost every area! When the challenge ended, I was more determined than ever to keep going. Since then, I’ve maintained positive eating and workout habits. I now have a Moro Performance membership, and have continued to see strength and weight loss results! The greatest result, however, is that now there’s no doubt in my mind that I can achieve my fitness goals!!

My membership with this gym began after I completed the six-week challenge! I’ve been obese my entire life, and I’m sick of it. I pursued the challenge because I wanted to lose weight, and because I want to feel better about myself mentally and physically. Thanks to the trainers at Moro, I accomplished those goals, despite having more work to do. Since becoming a member, I’ve lost 5 more pounds! What I admire most about Moro Performance are the instructors and people within it. I am still a beginner in many ways. Despite initially not being able to lift much weight, they never judged me. They don’t hesitate to have me lift only what I can handle in order to get my form and technique down on different lifts. Overall, they’re extremely supportive of my goals and I feel like part of a family when I’m here. They’re there for me when I struggle, whether with workout routines or attending sessions. I’m thankful for this gym and these people!”

Karen

“I started at Moro Performance at the end of August last year (2016). I had lost about fifty pounds at the time I started their challenge class and I knew the fourth quarter at work would probably ruin all the hard work I had done to lose the weight. With the imminent future holding out stress of my job, grieving of close family members, various parties and major holidays I knew I could not maintain the weight loss without serious change from what I had done in the past. That is when I was on Facebook and saw Moro Performance. This was the change I was looking for, but I was scared because I could not perform sit ups, pushups or running in any capacity and had never heard of CrossFit before beginning.

The challenge class was three times a week for six weeks. On our very first class, Lisa Wishmann (co-owner/trainer) took a picture of our group after our workout. I remember distinctly having to literally crawl on the floor to pose for the picture. My fears for the first class included being too heavy or big, not having stamina, being the oldest one there, getting hurt, gaining weight or simply giving up. I soon learned that I was among people that had some or most of my own challenges and we would inspire each other to be our best.

At CrossFit there is no showmanship, no cockiness or ego trips allowed because everyone is different and constantly challenging themselves at different levels. Personally, I was just about always the slowest at timed activities and had the least amount of weight on the bar, however I was the one most encouraged by others regardless of their own skill level.

The training team at Moro Performance guided us at all times during the challenge so that we would be safe and encouraged to meet goals. You do not know what the goals for the class will be until you get there and see what is planned for the day on the display board. This, in my opinion, was a nice feature because we could not anticipate what was in store for us for the workouts, thus we could not make excuses like, “oh I don’t want to do that today!” or “that’s too hard for me.” Instead once we got ourselves to the gym, we surprised ourselves with what we could do and by later in the challenge we surpassed what we once thought were our own “limitations.”

My personal transformation at the gym occurred when I was able to do things that I never thought were possible, when I overcame my personal fears in my own mind. That “overthinking” voice soon learned to quiet as I became more familiar with movements and concentrated in building strength to my body’s core. By the end of the challenge I was at my personal best in countless ways. Most impressive was being physically fit like never before!

As a result, I was down to my goal weight (135 lbs) and fitting into sizes (size 4 jeans!) that I had never been able to wear even as a teenager! My kids 18, 16, 13 and my husband supported me by eating healthy and encouraging me to join Moro Performance after the challenge. No longer are we consuming processed foods, sugars and unhealthy fats. Instead it’s fruits, vegetables, hummus, almonds and of course water, water, water.

The hardest thing about this challenge, or life in general, is to honor and love yourself enough to do what is right for your body. Eating healthy and exercise (through CrossFit!) clears your mind tremendously, helps you set/reach goals and most importantly affords you the chance to live life to the vey fullest in the healthiest way possible. Please come to the gym for you and for your health, you will not be disappointed in what you are able to accomplish.

Thank you very much to Lisa, Ben, Danni and Anthony. They are the very best of the best trainers and Moro Performace is the perfect gym for me! I thank each of them for the catalyst of change that the six-week challenge represents on my own personal health and fitness journey. “

Women’s New You Challenge: RESULTS!

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Written by Lisa Wishmann

About a month and a half ago, a bunch of women joined us for a 6-week fitness challenge to kickstart new, healthy habits. Over 100 women interviewed with us and stated their case as to why they believe they would be a good candidate, however, only 45 women were accepted into our fitness and nutrition challenge.

Many were nervous, most had never done CrossFit before, but they all had one common goal: to improve their lives through fitness. Over the course of 6 weeks these women squatted, dead lifted, ran, rowed, and biked their way to new, improved versions of themselves! Along the way there were many firsts: first time working with a barbell, first time running without having to stop, first assisted pull-ups, first handstand, first box jump and so much more!

Each day these women came into our gym, both our staff and our members were absolutely inspired by the drive and motivation that poured from each of them. You could not observe one of these classes and not smile at all of the high fives, fist bumps, laughs and teamwork. But, don’t be fooled – although we all had a great time, they worked their butts off and the results show it!

New You Challenge: Results Breakdown

45 women started the challenge, and 38 finished week 6.
Of the 38, 34 came in for their final measurements:

Between all women, total weight lost was 219.9 pounds and total inches lost was 340.25! Yes, you read that correctly… 340.25 inches lost from their bodies. That’s 28 feet 4.25 inches, or 9.45 yards. That is amazing!

Of total inches lost, 61.75 inches came off of the hips and 49.5 inches came off of the waist. Aside from many women requesting to slim down these areas most often, reducing the amount of body fat in these areas also decreases risk for health issues related to being overweight and/or obesity later in life.

More quick facts from the New You Challenge results:

  • 11 women lost 10+ pounds
  • 19 women lost 5+ pounds
  • 7 women did not lose weight, but did lose inches!
  • 13 women lost 12+ inches from their bodies
  • 27 women lost 6+ inches from their bodies
  • Average inches lost: 10 inches
  • Average weight lost: 8.4 pounds

The range of inches lost from the waist was from 0.5 to 3.5 inches, and from the hips 0.25 to 4 inches.

The largest amount of weight lost from one woman was 22.8 pounds. The largest amount of inches lost was 24 – TWO FEET.

THESE RESULTS ARE INCREDIBLE! And, that was only 6 weeks. Imagine what can happen in 12 weeks, 6 months, a year! For many, this was just the beginning, and we are ecstatic to watch these women continue to progress, both in our gym and in life.

In addition to weight and inches lost, these women reported huge boosts of confidence and self esteem, more energy, less achy joints, more strength, and doing things in life they thought were out of reach.

In 6 short weeks we’ve seen laughter, surprise and happy tears, and we couldn’t be prouder. We’ve guided these women into the world of CrossFit and shown them how much they are truly capable of, and how deserving they are of better health.

If you are one of our participants, congratulations on such a great feat! If you’re reading this and want to experience this for yourself, reach out to us to see how we can help you. We promise, we can help you, too.

Post-Challenge Celebration: WOD & Wine!
Post-Challenge Celebration: WOD & Wine!

The 2nd Annual Vet-Mazing Race

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Written by Lisa Wishmann

Our 2nd Annual Vet-Mazing Race is on November 12th – only 5 and 1/2 weeks away! What is the Vet-Mazing Race? It is a fun, fitness-themed race for all abilities where teams of four compete in events around the community to raise money and awareness for our veterans.

The Vet-Mazing Race is in support of the Recon & Sniper Foundation, which focuses its resources on emergency financial funding, professional development, career mentoring, and active network building to help with veteran suicide prevention and community re-integration.

Anthony was a Recon Marine from 2006-2014, thus we decided to give back to an organization that has helped him and fellow veterans in the past. One of the hardest things for a veteran after a combat deployment is coming back to civilian life, and the Recon & Sniper Foundation has helped many find guidance and a purpose.

The 2nd Annual Vet-Mazing Race will begin and end at Moro Performance, with a silent auction during the post-race celebration. Last year between personal donations and our silent auction we raised $3,527 – and that was with only a few weeks of planning! This year we know we can do even better and make a bigger impact for the veteran community!

Some businesses/people that have already pledged items for our fundraiser and auction include:

  • the cheel – $50 gift certificate
  • Impressions Day Spa – certificate for a haircut
  • Pin High Golf Center – 2 certificates for range time and private lessons, totaling $700
  • Libby Montana Bar & Grill – fish fry for 4
  • The Chancery – gift certificates
  • Christmas Abbott – autographed copy of the Badass Body Diet
  • Lauren Fisher – autographed clothing
  • Harry Moulopoulos – 2 courtside seats to a Milwaukee Bucks game
  • CUW Veteran Services Department – $350 in donations

Continue to check back to our blog for weekly updates of additional donors!

Anyone is welcome to create a team and join in on our fundraiser and auction! All that is required is a $25 registration fee, which covers the cost of your team t-shirt, and a $100 pledge per person. The pledge can come from you, or from friends and family that wish to sponsor you! Find 10 people to donate $10 to a great cause and your donation minimum is met! All donations are tax deductible as well.

Interested in signing up a team? Great! Stop on in to pick up the registration packet, or Contact Usand we can email you a digital copy! You don’t want to miss out on a day of fun with friends, all in support of a great cause!

See the flyer below for more information:

Click to enlarge!
Click to enlarge!