WOD 9/12/11

SKILL

Power Snatch
5-5-5-3-3-3

METCON

5 Rounds
5 ManMakers (35/25)
7 Pull Ups

P-CHAIN

DB Romanian D/L 4x10

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Click to register - NOW!

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Many of you have become familiar with Jon Bik at the box on the occassional Saturday. Jon is nothing short of inspirational to anyone and everyone who gets to meet him and workout with him. A short while back, Jon lost part of his leg in an accident while at work. That sure as hell didn't stop him from being athletic and doing the things he wanted to, CrossFit being one of those endeavors.

Jon also competes in the same events that other CrossFit athletes do. He doesn't let anything slow him down or take the easy way out. He just does it. This year for Fight Gone Bad 6, Jon will be part of an Adaptive Athletes Team of soldiers and other CrossFit athletes who have sustained similar injuries, yet fail to let that hinder them in life and athletics. Alamo CrossFit will be putting on the event and Jon will be there as part of that team. In that vein, Jon is working hard for donations to help his fellow adaptive athletes and those soldiers coming home.

To help the FGB cause and the supporting charities, Jon has his own FGB6 Donation page for his efforts that will take place on September 17th at Alamo CrossFit with his team of phenomenal athletes. A letter of donation with the tax ID# can be found HERE.

Jon is an inspiration to Allison and I and our coaches every time he walks into our gym. As such, we proudly support his efforts and hope you will to! 

Jon - Killing the overhead barbell walk at the Moxie Madness Throwdown!

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A couple pix from the "9/11 Run to Remember"  

Brett and Nikki flying the CFC Flag and enjoying a post-run beverage!

Jeremy Crawford from Metro Fire showing his respects and remembrance of fallen brothers. -343-

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WOD 9/11/11

Loss and Remembrance

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Closure and Redemption

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Many of you have become familiar with Jon Bik at the box on the occassional Saturday. Jon is nothing short of inspirational to anyone and everyone who gets to meet him and workout with him. A short while back, Jon lost part of his leg in an accident while at work. That sure as hell didn't stop him from being athletic and doing the things he wanted to, CrossFit being one of those endeavors.

Jon also competes in the same events that other CrossFit athletes do. He doesn't let anything slow him down or take the easy way out. He just does it. This year for Fight Gone Bad 6, Jon will be part of an Adaptive Athletes Team of soldiers and other CrossFit athletes who have sustained similar injuries, yet fail to let that hinder them in life and athletics. Alamo CrossFit will be putting on the event and Jon will be there as part of that team. In that vein, Jon is working hard for donations to help his fellow adaptive athletes and those soldiers coming home.

To help the FGB cause and the supporting charities, Jon has his own FGB6 Donation page for his efforts that will take place on September 17th at Alamo CrossFit with his team of phenomenal athletes. A letter of donation with the tax ID# can be found HERE.

Jon is an inspiration to Allison and I and our coaches every time he walks into our gym. As such, we proudly support his efforts and hope you will to!

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WOD 9/10/11

3 Rounds 

15 Wallballs (20/14)
15 Push Ups
15 Swings (75/55)
15 Pull Ups
15 Squat Cleans (95/65)

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The 9/11 Run to Remember is coming up on Sunday, 9/11. It is in remembrance of those who perished in the WTC terrorist attacks in 2001. The event is going to be an awesome fesitval to support our Armed Forces, to celebrate life since that dark day, as well as remember those whose names were forever etched into history.

If you can make it down to do the run, please do. There is a 5k run/walk scheduled. Online registration is closed, but in person registration is open!

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CrossFit Endurance is scheduled to be at CFC on September 24-25th. This is an awesome course to improve run technique and gain a better understanding of how to properly implement CrossFit into an endurance based athlete's training program. Registration info is on the left sidebar!

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Fight Gone Bad 6 is September 17th at CFC at 10AM on Saturday morning! There will be sign up sheets posted this week on the CFC News board for all participants in the WOD. There will be scaled versions for folks if needed. Many of you have already donated online and have an automatic spot in the workout. If others of you wish to come in the day of, you must drop off a small cash donation in the jar prior to getting into the WOD. All collected money will be donated to the supporting charities of FGB6. More information and donation links are available in the left sidebar. Let us know if you have any questions about the event!

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Many of you have become familiar with Jon Bik at the box on the occassional Saturday. Jon is nothing short of inspirational to anyone and everyone who gets to meet him and workout with him. A short while back, Jon lost part of his leg in an accident while at work. That sure as hell didn't stop him from being athletic and doing the things he wanted to, CrossFit being one of those endeavors.

Jon also competes in the same events that other CrossFit athletes do. He doesn't let anything slow him down or take the easy way out. He just does it. This year for Fight Gone Bad 6, Jon will be part of an Adaptive Athletes Team of soldiers and other CrossFit athletes who have sustained similar injuries, yet fail to let that hinder them in life and athletics. Alamo CrossFit will be putting on the event and Jon will be there as part of that team. In that vein, Jon is working hard for donations to help his fellow adaptive athletes and those soldiers coming home. Jon's got a couple things on the burner right now.

First, a downtown Sacto Pub Crawl tonight! The info can be found HERE. This event is going to be to raise money for the charities to support adaptive athletes and soldiers returning home.

Secondly, Jon has his own FGB6 Donation page for his efforts that will take place on September 17th at Alamo CrossFit with his team of phenomenal athletes. A letter of donation with the tax ID# can be found HERE.

Jon is an inspiration to Allison and I and our coaches every time he walks into our gym. As such, we proudly support his efforts and hope you will to!

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"The best pace is a suicide pace, and today is a good day to die!"

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WOD 9/9/11

SKILL

Push Jerk
3-3-1-1-1-1

METCON

10m AMRAP

20 OH KB Lunges (35/25)
7 KB Snatches (35/25) - per side

P-CHAIN

5x10 - Swings (55/35)

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The 9/11 Run to Remember is coming up on Sunday, 9/11. It is in remembrance of those who perished in the WTC terrorist attacks in 2001. The event is going to be an awesome fesitval to support our Armed Forces, to celebrate life since that dark day, as well as remember those whose names were forever etched into history.

If you can make it down to do the run, please do. There is a 5k run/walk scheduled. Online registration is closed, but in person registration is open!

---

CrossFit Endurance is scheduled to be at CFC on September 24-25th. This is an awesome course to improve run technique and gain a better understanding of how to properly implement CrossFit into an endurance based athlete's training program. Registration info is on the left sidebar!

---

Fight Gone Bad 6 is September 17th at CFC at 10AM on Saturday morning! There will be sign up sheets posted this week on the CFC News board for all participants in the WOD. There will be scaled versions for folks if needed. Many of you have already donated online and have an automatic spot in the workout. If others of you wish to come in the day of, you must drop off a small cash donation in the jar prior to getting into the WOD. All collected money will be donated to the supporting charities of FGB6. More information and donation links are available in the left sidebar. Let us know if you have any questions about the event!

---

Many of you have become familiar with Jon Bik at the box on the occassional Saturday. Jon is nothing short of inspirational to anyone and everyone who gets to meet him and workout with him. A short while back, Jon lost part of his leg in an accident while at work. That sure as hell didn't stop him from being athletic and doing the things he wanted to, CrossFit being one of those endeavors.

Jon also competes in the same events that other CrossFit athletes do. He doesn't let anything slow him down or take the easy way out. He just does it. This year for Fight Gone Bad 6, Jon will be part of an Adaptive Athletes Team of soldiers and other CrossFit athletes who have sustained similar injuries, yet fail to let that hinder them in life and athletics. Alamo CrossFit will be putting on the event and Jon will be there as part of that team. In that vein, Jon is working hard for donations to help his fellow adaptive athletes and those soldiers coming home. Jon's got a couple things on the burner right now.

First, a downtown Sacto Pub Crawl tomorrow night! The info can be found HERE. This event is going to be to raise money for the charities to support adaptive athletes and soldiers returning home.

Secondly, Jon has his own FGB6 Donation page for his efforts that will take place on September 17th at Alamo CrossFit with his team of phenomenal athletes. A letter of donation with the tax ID# can be found HERE.

Jon is an inspiration to Allison and I and our coaches every time he walks into our gym. As such, we proudly support his efforts and hope you will to!

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WOD 9/8/11

500m Row

5 Rounds

7 Deadlifts (70% 1 RM)
9 Burpees
11 Knees to Elbows

400m Run

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The 9/11 Run to Remember is coming up on Sunday, 9/11. It is in remembrance of those who perished in the WTC terrorist attacks in 2001. The event is going to be an awesome fesitval to support our Armed Forces, to celebrate life since that dark day, as well as remember those whose names were forever etched into history.

If you can make it down to do the run, please do. There is a 5k run/walk scheduled. Online registration is closed, but in person registration is open! 

---

CrossFit Endurance is scheduled to be at CFC on September 24-25th. This is an awesome course to improve run technique and gain a better understanding of how to properly implement CrossFit into an endurance based athlete's training program. Registration info is on the left sidebar!

---

Fight Gone Bad 6 is September 17th at CFC at 10AM on Saturday morning! There will be sign up sheets posted this week on the CFC News board for all participants in the WOD. There will be scaled versions for folks if needed. Many of you have already donated online and have an automatic spot in the workout. If others of you wish to come in the day of, you must drop off a small cash donation in the jar prior to getting into the WOD. All collected money will be donated to the supporting charities of FGB6. More information and donation links are available in the left sidebar. Let us know if you have any questions about the event!

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