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Today's WOD

WOD 4/3/10

Trainers Choice

Andy has the box today, so he's got the programming for the day. If you are out in cyberspace, make up a missed WOD or work on some skills.


We will be closed on Easter Sunday. Normal hours will resume on Monday.

Simon - Working the Overhead Squat after killing the 800m Run

Comments • (0)

WOD 4/2/10

10 Min - Double Under Practice

Rest 5 Min.

5 Rounds

9   Deadlifts (60% 1RM)
11 DB  Presses (35/25)
1 Min Jump Rope

Get some!


We will be closed on Easter Sunday. Normal hours will resume on Monday, 4/5/10.


The Paleo Challenge is coming to an end! I hope you have all kept it dialed in nice and tight to walk away with some $$ ! Contact Allison or check the Forum Board for info on weigh-ins and measurements!


If you haven't seen it, the latest video on the CrossFit main site features the NorCal sectionals and a cameo appearance by "The Scott"! Check it out - WMV or MOV.

Here are some more pix from the NorCal Sectionals - Check them out!


Kristy - Locked out overhead

Comments • (3)

WOD 4/1/10

Back Squat - 3x5 @ 82% across

Rest 5-10 min

10m AMRAP

10 Pull Ups
200m Sprint
10 Push Ups

Three sets of 5 reps of Squats to start things off. Rest and hit the MetCon to finish up the day.


The next CFC On Ramp Class starts on Monday, April 5th at 7 PM. If you or someone you know is interested in starting at CFC, now is the time. Contact us ASAP via phone or email to reserve a spot!

Scott, Brian and Michelle all agreed to let me link to their Snapfish albums of the 2010 NorCal Sectionals. You can click on the links below to get to Snapfish and view the albums. Once you get there, you will need to create a free account to view the pix. It's worth it - there are some great pictures in those albums! I will continue to update everyone as we add more pix.

Scott's Snapfish 2010 NorCal Sectionals Album

Brian's Snapfish 2010 NorCal Sectionals Album 

Michelle's Snapfish 2010 NorCal Sectionals Album

Going Under

The Scott - Pulling under the bar on a 225 Lb Clean

Comments • (7)

WOD 3/31/10

5 Rounds

12 Burpees
25 Squats
300m Row

A grinder. Enjoy!


The next CFC On Ramp Class starts on Monday, April 5th at 7 PM. If you or someone you know is interested in starting at CFC, now is the time. Contact us ASAP via phone or email to reserve a spot!

No Question About It

Jennie - A perfect, rock bottom Overhead Squat

Comments • (10)

WOD 3/30/10

3x5 Press - 82% 1RM across

Rest 5-10 Min.

20-15-10-5-10-15-20

Swings (55/35)
Sit Ups

Start with the strict press at 82% 1RM for 3 sets of 5 reps. Then rest and move into the MetCon. For those of you who were at the NorCal Sectionals this past weekend, it should be fairly evident that overhead strength was a serious factor in the event. It was my weakpoint, especially in the final WOD, and it cost me. Ask yourself how you'd fare in light of a heavy amount of overhead work. If it's subpar, then now is the time to grit your teeth and make some gains on it.


Our next On-Ramp class starts on Monday, April 5th at 7PM. If you or anyone you know is interested in starting at CFC, now is the time. Please contact us via phone or email to reserve a spot!


Some shots from the NorCal Sectionals


Team CFC


Some of the CFC Support Crew in the stands


Midfield grabassery and shenanigans fom Kelli & Rob. Pat turns his back for a second...

As you can see, a good time was had by all. I have a ton of photos to go through and post in the near future, as do Brian, Michelle, and Scott. They have some great pix already posted on their Facebook sites if you have access to them.

Comments • (4)

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