WOD 4/13/12

5 Rounds 

400m Run 
20 Push Ups
15 Swings (55/35) 
10 Pull Ups

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 The CrossFit Kettlebell Trainer's Course is coming May 5-6, 2012 at CFC. It will be instructed by "The Original Firebreather" Greg Amundson. This is a great opportunity to improve your knowledge of the programming and use of the KB as a fitness tool for coach and athlete alike. More info can be found via the registration link on the left sidebar!

This is a specialty course offered through CrossFit, Inc.

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We are all out of Men's Large "In Omnia Paratus" shirts. We will place another order this week. We have a few 2XL's and Mediums left.

We still have a handful of women's "Eat Clean, Lift Heavy, Talk Dirty" tanks left in plum and red. Get them while you can!

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WOD 4/12/12

SKILL

Overhead Squat - 5x5 (Skill Practice)

METCON

5 Rounds 

200m Run
5 Burpees
20 Sit Ups
20 Double Unders

Changing it up due to rain.... lotsa rain....

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 The CrossFit Kettlebell Trainer's Course is coming May 5-6, 2012 at CFC. It will be instructed by "The Original Firebreather" Greg Amundson. This is a great opportunity to improve your knowledge of the programming and use of the KB as a fitness tool for coach and athlete alike. More info can be found via the registration link on the left sidebar!

This is a specialty course offered through CrossFit, Inc.

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We are all out of Men's Large "In Omnia Paratus" shirts. We will place another order this week. We have a few 2XL's and Mediums left.

We still have a handful of women's "Eat Clean, Lift Heavy, Talk Dirty" tanks left in plum and red. Get them while you can!

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WOD 4/11/12

4 Rounds

500m Row
20 WallBall (20/14)
15 Pull Ups

You can alternate a 400m run/500m row for fun or large groups.

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 Kids... I won't deny it, I pretty much only like two kids and thankfully they are both mine. That means that if your kids do come into the gym we fully expect them to sit and behave for the duration of the class you are participating in. Kids can sit quietly and politely on the sofa or red plyo bench. They are not to be behind the counter, on the floor, in my office, climbing on things or on any of the equipment, or running around like a feral cat. If they bring food in with them, it needs to be kept clean and put in the garbage when done.  Please keep your kids in check. I have absolutely no problem telling someone elses kids to chill out, but that's not my job and I don't want to be "that guy" stepping on toes. If there are problems, I will interupt your workout to have you take care of the issue. If you have any questions or concerns, please let me know. -- Ian

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The CrossFit Kettlebell Trainer's Course is coming May 5-6, 2012 at CFC. It will be instructed by "The Original Firebreather" Greg Amundson. This is a great opportunity to improve your knowledge of the programming and use of the KB as a fitness tool for coach and athlete alike. More info can be found via the registration link on the left sidebar!

This is a specialty course offered through CrossFit, Inc. 

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We are all out of Men's Large "In Omnia Paratus" shirts. We will place another order this week. We have a few Mediums and 2XL's left.

We still have a handful of women's "Eat Clean, Lift Heavy, Talk Dirty" tanks left in plum and red. Get them while you can!

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WOD 4/10/12

SKILL

Hang Power Snatch - 5x3 (Skill Practice)

METCON

10 min AMRAP
 
50m Farmer Carry (55/35)
5 DB Push Press
7 Renegade Push ups

All to be done with the same weight DB.

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 The CrossFit Kettlebell Trainer's Course is coming May 5-6, 2012 at CFC. It will be instructed by "The Original Firebreather" Greg Amundson. This is a great opportunity to improve your knowledge of the programming and use of the KB as a fitness tool for coach and athlete alike. More info can be found via the registration link on the left sidebar!

This is a specialty course offered through CrossFit, Inc.

---

We are all out of Men's Large "In Omnia Paratus" shirts. We will place another order this week. We have a few XL's and Mediums left.

We still have a handful of women's "Eat Clean, Lift Heavy, Talk Dirty" tanks left in plum and red. Get them while you can!

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Pix of the 916 Grinder can be found HERE! Check them out!

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WOD 4/9/12

Buddy Holly is in control... or maybe it's out of control...I dunno.....

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5min AMRAP
7 DB Snatches 35/25
7 Burpees

-1min Rest-

5min AMRAP
7 DB Hanging Power Cleans (35/25)
7 DB Power Jerks

-1min Rest-

5min AMRAP
7 Swings (55/35)
7 Sumo-Deadlift High Pull (55/35)

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 A big Congrats to the CFC Wrecking Crew for their performance at the 916 Grinder. Thanks to Aaron and the 916 crew for putting on the event and helping support the Sacto CF community. I don't have all the scores yet, but I do know Coach Tianna ended up 5th after the final event! All in all, it was a good day of competition and fun! Thanks for representing CFC so well, and a big Thank You to the CFC Support Crew who was out in force!

I posted pix through Photobucket HERE!

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The CrossFit Kettlebell Trainer's Course is coming May 5-6, 2012 at CFC. It will be instructed by "The Original Firebreather" Greg Amundson. This is a great opportunity to improve your knowledge of the programming and use of the KB as a fitness tool for coach and athlete alike. More info can be found via the registration link on the left sidebar!

This is a specialty course offered through CrossFit, Inc.

---

We are all out of Men's Large "In Omnia Paratus" shirts. We will place another order this week. We have a few XL's and Mediums left.

We still have a handful of women's "Eat Clean, Lift Heavy, Talk Dirty" tanks left in plum and red. Get them while you can!

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I am always amused when a person walks into CFC to ask about the program, then tells you about their athletic prowess and questions whether the program at CFC will be hard enough for them! There's a sign on the door that reads "Check your ego here". I must need to make it bigger...

Post your thoughts to comments.

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