CrossFit Winnebago

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CrossFit Winnebago

We help people take control of their own fitness and health with exercise and nutrition coaching.

09/07/2026

SMALL GROUP WINS: Toni Rockow 🔥

Toni’s journey back to full strength wasn’t a small one. After breaking her wrist last September, and going through surgery and OT to fix it, small group became a huge part of both her recovery and her overall strength.

The proof is in this cycle: her wrist is fully healed and better than ever, and she just got her first strict pull-up. On top of that, she hit a massive 30lb PR on her Bulgarian split squat and added 10lbs to her bench.

Toni’s proof that age is just a number when it comes to getting stronger and healthier. And here’s the best part — she’s not just a small group member, she’s also one of our coaches. With coaching group classes herself, she’s uniquely poised to see the benefit and believes everyone could use a cycle of small group, especially to fill in the gaps for group classes.

So proud of you, Toni, inside and out!

Want to join all these awesome athletes? There’s still time to join in on the next cycle, which will have new main lifts, accessory, and core work. 8 weeks of building strength, who is in?!

09/06/2026

SMALL GROUP WINS: Erin Gruening 🔥

Erin has gotten strong, and this cycle proved just how strong.

She hit a 20lb PR on her Bulgarian split squat, a clear sign of how much her leg strength has come along. Her legs weren’t even the limiting factor anymore, it came down to her grip! Just proving that her legs had made incredible strides in strength.

But the real story was on the pull-up bar: Erin got closer to her first banded pull-up than she ever has before. Before this cycle, Erin didn’t think a pull-up was even on the table for her. Now she knows it’s within reach.

So proud of the strength you’ve built, Erin — legs, pulling, and everything in between!

09/05/2026

SMALL GROUP WINS: Sarah Berger🔥

Sarah had tried working out at other gyms before, but nothing quite stuck. She was looking for an environment with plenty of coaching, a group small enough that she wouldn’t get lost in the crowd, and something that would actually keep her coming back.

Small group turned out to be exactly that fit. It’s now the only fitness she does, and it’s working. She’s gotten so much stronger, and she’s rightfully proud of everything she’s accomplished along the way.

The proof is in the PRs: 30lbs added to her Bulgarian split squat, 10lbs added to her bench, and her first-ever banded pull-up.

So proud of you, Sarah, for finding what works and sticking with it!

09/04/2026

8 weeks. Every single athlete in this small group cycle PR’d their main lift. Several PR’d their accessory work too.

That’s not luck — that’s consistency with dialed in programming.

Swipe to see it in action: Wednesday 4PM’s crew crushed new numbers on their Bulgarian split squats, and Thursday noon’s group brought it home on bench. Different lifts, different classes, same result, and real strength gains, week after week.

This is what small group is built for: a program that adapts as you get stronger, dialing in on two main lifts, accessory work, and core, some focused coaching, and other athletes in your corner every single session.

New cycle is coming up. If you’ve been thinking about small group, this is your sign!

09/03/2026

SMALL GROUP WINS: Erica Radloff🔥

Six months into small group, Erica’s moving heavier weights in group class more efficiently than ever (and it shows).

She’s built real confidence in what her body can do, both in and out of the gym, with a new awareness of her core strength and just how much her posterior chain has developed. That awareness has taught her when to push and when to modify, so every workout delivers the stimulus it’s meant to.

And now? She’s got new, incredible single leg strength, a core that’s never been stronger, and it’s all paired with the knowledge of how to move well and avoid the habits that weakened it in the first place. In her words: “Small group has changed my fitness — it’s crazy how 1-2 classes just changes it all!”

So proud of you, Erica 🔥 As she puts it: “I think everyone should join for a cycle and rotate it into their everyday fitness week.” Couldn’t agree more!

09/02/2026

SMALL GROUP WINS: Haley Aukee 🔥

Haley’s been a CFW member since about 6 months postpartum with her first kiddo, known around the gym for her engine on the bike and serious leg strength.

She started small group during her pregnancy with baby #2 and stuck with it all the way to delivery. It kept her strong and moving well throughout. When she was ready to return postpartum, we built a plan: a postpartum assessment, semi-private training alongside her pelvic floor PT, then back into small group for this cycle.

The payoff? Incredible single-leg strength, new pulling power, and a rebuilt core that’ll serve her well in this postpartum chapter — and in life with kids and soccer. She hit a massive 30lb PR on her Bulgarian split squat and landed her first-ever banded pull-up.

So proud of the consistency and patience it took to get here, Haley. Can’t wait to see what test day #2 has in store!

09/01/2026

The Tuesday noon small group just wrapped their 8 weeks with test day — and they closed it out with PRs across the board. 🎉

Bulgarian split squats and pull-ups today, and every single person in these photos hit a new weight on their Bulgarian split squat, and a new best on their strict pull up. We saw weight increases ranging from 14 to 30lbs on the Bulgarian split squats. And with pull ups we saw first time banded pull ups, strict pull ups, and new rep PRs! That’s 8 weeks of consistent work paying off.

New block starts next week with a whole new set of movements to build. If you’ve been on the fence about joining a small group, this is your sign.

Stay tuned to hear more about their experiences coming into small group and the PRs they all individually hit 👀

08/31/2026

Small group testing week ‼️

This cycle is wrapping up, and that means one thing: testing everything they’ve built over the last 8 weeks.

Bulgarian split squats. Bench. Chin-ups. Core.

Not for a score. Not for Instagram. To see real, measurable progress from week one.

That’s the point of small group. It’s a structured cycle, a coach who knows exactly what you’re working on, and dedicated time to actually get you stronger at it.

And none of it stays in this room. A stronger single-leg pattern, a more stable press, a stronger pull — that’s strength you bring straight back into your CrossFit classes. Better positions, fewer compensations, more capacity. The athletes in this cycle can attest to it.

Next week, a new cycle starts. This time: some single leg RDLs and bent over rows as the main lifts, with accessory work and core built around them.

New focus. Same process. Whose in?

08/28/2026

What does hands-on coaching look like to us?

Not every athlete needs the same cue.

Our coaches understand the nuance of running a group class — large or small — full of athletes at different skill levels, and making sure every single one of them still gets that same foundation.

Mechanics first, consistency next, intensity earned.

That’s how you actually reach your goals, and stay in the gym long enough to keep chasing them.

Address

2414 Industrial Drive Ste F
Neenah, WI
54914

Telephone

+19202140142

Website

http://crossfitwinnebago.com/

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