This week's WODs

CFC Strength & Conditioning - Cycle 8, Week 2 - Increased Demand


Back Squat - Box Squat

Group A) - 3x3
Clean Up - 1x10

Group B) - 3x5
Clean Up - 1x10

Group C) - 3x8

** Very small increase this week!!!
** At the bottom of each rep, sit on the box, pause for a full 1 count, then stand up with no forward lean



200m Run/300m Row
7 Deadlifts (225/155)
9 Pull Ups



200m Run/300m Row
9 Deadlifts (255/185)
11 Pull Ups (CTB)

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Tommy Kono Open Oly Lift Meet

CFC coaches Kevin and Brad will be competing this weekend (8/8) at the Tommy Kono Open! It will be at Whitney High School in Rocklin and start sometime around 9 AM. Please come out and support our Red and Black Machine as they take on other NorCal Oly lifters and show their skills!

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Our CFC girl Jessica Zannakis is on fire! Jess took part in the TBF short course triathlon this past Saturday at Rancho Seco and took 3rd overall in her division!

To follow it up, she competed in a 1.5km Open Water swim at Rancho Seco on Sunday morning and won her division!

CFC is proud of you - way to represent, Jess!

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