Cream City CrossFit Co-op September 2019 Newsletter


Welcome to our September Cream City CrossFit Newsletter! Please take a moment to read this month’s update, assembled by our dedicated volunteer staff. If you would like to contribute a news story, article, or announcement, please send an email to!

Bay View Bash is Just About a Week Away!

Saturday: September 21, 2019: 11am-6pm

Bay View Bash is just over a week away and we need your help! The purpose of the event is to help build awareness of our co-op and recruit new members. The wheel of “Pain or Gain” will be back offering a chance to win prizes — t-shirts, stickers, koozies, and membership! There will be great specials for anyone looking to give CrossFit a try!

Members, we really do need volunteers to help staff the booth. We have easy-to-handle 2-hour time slots available, from 10am to 6pm. Please consider helping out!  There is a sign-up area on the community board at the gym – we’ll need your sign-ups ASAP!
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A Time to Say Good-Bye, Hello

  • We have some sad news to report! Coach Kevin Bania will be retiring from coaching at Cream City CF at the end of September. Kevin has been with Cream City Co-op since the beginning, and with the gym for even longer. He has been the foundation of our strength and fitness programming for years. More than that, he’s just an all-around awesome dude! Kevin, you are always welcome to drop-in, with the pups, anytime!
  • More bad news. Coach Dylan Snyder will be leaving us for a great job opportunity in Denver, Colorado. We wish Dylan the best of luck, but hope we will see him around when he comes back to town for visits.
  • You may have noticed that Coach Sean Kennedy has been MIA and likely last seen in June. As you may know, Sean is an ER nurse. He took on a contract that is keeping him working 60+ hours a week on 3rd shift hours so it has made it difficult for him to coach classes. He is planning on returning in November.
  • Please welcome new Coach, Matt Borchardt! You may have noticed Matt shadowing / mentoring with coaches the past several months. Matt attended the Crossfit L1 certification course in August and you will see him on the calendar in Sept.
  • We would like to give a shout out to Coach Ryan Aktins for covering many classes this past couple of months while coaches were on vacation or leave. We couldn’t have covered them all without him!
  • Coach Rebekah Thigpen attended the USA Weightlifting certification in July and is now USA Weightlifting certified.
  • Coach Angie Michalski finished her nutrition course in June and is now certified by Precision Nutrition as a nutrition / health coach.
  • Coaches Kelsey and Guillermo welcomed a new baby girl in August.  Congrats on the addition to your family.  We can expect to see Kelsey back in the gym in October / November.



5 Habits of Successful Dieters

From Coach Angie Michalski:

First, I need to call out the fact that the title of this blog post is not about “successful dieting”. This is a click-bait title. This post is going to be about what you need to think about and do to make sustainable changes to influence your weight goals.

The biggest mistake that people make is they go on a diet for a period of time to lose a defined amount of weight and then they make the mistake of going back to how they ate before. The problem here is that how you ate before the (insert name of diet here) diet, is what lead to the weight gain to begin with.
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For a free session to discuss how working with me as your nutrition coach can help you achieve your goals: email:  



Each months, our members make tremendous gains in strength, speed, endurance and more. Here is a sampling of PRs from the past month, as reported by Beyond the White Board:

500 Meter Row (TT):

  • Geoff Storms – 1:37.2 (-2.8s),
  • Maren Wendt – 2:1.8s (-3.2s),
  • Manny Munoz – 1:41.0 (-4s),
  • Ross Gilbert – 1:38.0 (-8s).

Clean & Jerk: 

  • Rebecca Dittberner – 125lb (+10lb),
  • Shae Franke – 100 lbs (+5lbs),
  • Kristian Larsen – 155lbs (+5lbs)

Filthy Fifty:

  • Justin Riege – 26:47 Rx (-50 seconds)


Welcome New Members!

We gained a bunch of cool new members in the month of August. Please welcome the following people to the co-op, and make sure you give them a hand getting through their first few months at our gym. For a newbie, CrossFit can be a strange, bewildering experience!

Welcome Stacey, Alyson, Geoff, Aaron, Gabe, and Alyeen!

We would also like to congratulate our two newest vested owners: Elvis Hernandez & Ross Gilbert


Congratulations to the Committed Club!

Big shout out to our members that put in work last month and earned a spot in the Committed Club. This month we increased our participants from 9 to 12!

August’s winner is Thomas Murray! Rebekah put together a prize pack for Tom, and we tossed in a complete “Angel has Fallen” Swag Bag.

Anyone can join the Committed Club! Just show up at least 15 times a month and you’ll be entered into our monthly prize drawing.

September Birthdays!

Please take a moment to wish these members a very happy birthday this month and PLEASE help them count their birthday burpees when they lose track!

Clockwise from top-left:

  • Geof Storms (9/19)
  • Thomas Murray (9/21)
  • Sharon Wilmouth (9/21)
  • Nicole Larsen (9/28)