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News
The SacTown Throwdown is coming up in February. CFC will be fielding at least one team in the open/elite division. There will also be a 40+ masters event and a novice event (CF experience of less than 16 mos). The…
Testimonials
”After four years at the gym mostly attending group exercises classes, I was growing bored and losing motivation. With my 20 year high school reunion approaching, I wanted to shake things up and really get in shape. On a friend's… read more“
”Ian and Allison, Words cannot describe the benefits and results I have achieved through your workouts and your encouragement to better myself through CFC. When I first stopped by CFC to observe (Allison was running the class), Allison said to… read more“
Coach's Corner

Please visit our "Coaches Corner" on wordpress

Comments
->CFC Admin from Sacramento County Friday January 27th, 2012 - 7:39 am
"You are welcome, PB. We figured with the newest order, we would spread them out a bit for folks to make things a bit easier. Don't say we don't love you....." Posted in WOD 1/27/12
->"The Calves" Friday January 27th, 2012 - 7:31 am
"I love the new layout at the box with the weights stacked up at each of the power racks….NICE! thanks guys cheese" Posted in WOD 1/27/12
->"The Calves" Wednesday January 25th, 2012 - 4:38 pm
"That’s no BS either…I love those guys!!!" Posted in WOD 1/25/12
->Tianna Monday January 23rd, 2012 - 5:33 pm
"I just want to give a "shout out" to all of our CFC peeps! I love our clientele and all of your posative attitudes! It's a joy to coach each of you and watch you learn and progress in your CF careers!!!" Posted in WOD 1/23/12
->bowman Monday January 23rd, 2012 - 10:29 am
"hey y'all! just wanted to say hello to everyone! we are in NJ for a month of army training. hope everyone is doing well. i miss everyone and the box. i have been put in charge of PT, so i will be putting my guys thru the CFC daily WOD's. take care and stay safe." Posted in WOD 1/23/12
->"The Calves" Friday January 20th, 2012 - 1:57 pm
"Love me some Thruster Friday...looks great Nikki C" Posted in WOD 1/20/12
->Muir Tuesday January 17th, 2012 - 2:32 pm
"You guy's are so damn cute......... tongue wink" Posted in WOD 1/17/12
->Jefe Sunday January 15th, 2012 - 9:22 pm
"I think my quads died! No bueno!" Posted in WOD 1/13/12
->bowman Friday January 13th, 2012 - 9:28 pm
"What is your excuse...?!! Watch this! ENJOY!!

http://www.youtube.com/watch?v=gG82FnZx9dk" Posted in WOD 1/13/12
->Jefe Thursday January 12th, 2012 - 11:39 pm
"For a bench press workout, this is pretty intense; it sort of sucks, but you feel pumped after all of the pushups. I didn't think rowing would be too hot because maybe my arms would not be as flexible. I would not go up no more than 2.5# for the next workout, depending on how many times you needed assistance on reps. If you could do every set of bench press without assistance, then maybe 5#. If it was the last set, 2.5# If you required assistance on more than one set, I suggest staying at the same weight. Having help lifting the bar off of you is defeating the purpose." Posted in WOD 1/12/12
->bowman Thursday January 12th, 2012 - 9:14 am
"Love me some bacon! ENJOY!

http://www.youtube.com/watch?v=JKb1IeovH60" Posted in WOD 1/12/12
->"The Calves" Tuesday January 10th, 2012 - 11:02 am
"I could not agree more Tricia!!! So what do you think Denise?" Posted in WOD 1/6/12
->Tricia Friday January 6th, 2012 - 3:45 pm
"Denise needs to sign up for the Masters!!" Posted in WOD 1/6/12
->bowman Wednesday January 4th, 2012 - 3:06 am
"Looking good special K! wink" Posted in WOD 1/3/12
->Shaun from The mountain Monday January 2nd, 2012 - 6:20 pm
"Have a safe trip Brian. Thank you for your service and we'll see you soon!!" Posted in WOD 1/2/12
->"The Calves" Thursday December 29th, 2011 - 7:09 am
"Must be a nervous laugh because anyone that was there on Tuesday knows the joke was dragging the sled backwards… WOW!!!" Posted in WOD 12/29/11
->"The Calves" Wednesday December 28th, 2011 - 4:14 pm
"Focused like a lioness creeping through the grass waiting to pounce on some unsuspecting pray and collapse their trachea in one swift strike kind of focus…" Posted in WOD 12/27/11
->Tianna Monday December 26th, 2011 - 7:34 am
"Hooray!! Sausage Dog finally made her first showing on the site!! She certainly puts in her time at the box, but for some reason she just cant't shed those extra pounds...maybe she needs the Paleo Challenge!" Posted in WOD 12/26/11
->Jefe Friday December 23rd, 2011 - 10:21 pm
"Alyssa is a studette. Her max squat is more than 81% of everyone else's published numbers, mens and womens. We should all try to be that strong because strong people are hard to kill!!!" Posted in WOD 12/23/11
->Jefe Friday December 23rd, 2011 - 9:11 pm
"Sorry. That is thank me later. My fingers could not spell earlier." Posted in WOD 12/19/11
Nutrition
Posted in WOD's

WOD 1/17/10

REST DAY!

Rest is all that's on my mind right now. A long, hard night at work for Smurph, the dogs and I - functional fitness at it's best!

The box is open from 10 AM - 1 PM, Open Gym time. Andy will be there to run the show and supervise the madness. Come in to work on a skill or make up a WOD. Enjoy!

PLEASE sign in on the sign in sheet each time you come in. This allows us to track visits and enter them into the computer for our statistics. We pretty much keep folks on the honor system and would hope that people are not coming in more than their membership package allows when we are not present, which would be taking advantage of our generosity and our business. If so, please pay for a drop in session or upgrade your membership package. Remember, the weekend Open Gym times still count towards your monthly visits, they are just not a structured class time. If you have any questions or comments regarding this, contact Ian or Allison for clarification. Thank you!


What the...? Why are we looking at a medicine ball, you might ask? Well, this is the same med ball that our own Jennie M. used to crush "Karen" with. Jennie did the 150 Wall Ball shots in a blazing 4:53!! It was legit and witnessed by Andy. We are going to have her autograph the ball and then bronze it... Frickin' nice work, Jennie!!!

Comments

->"The Calves"
Wednesday January 20th, 2010 - 3:56 pm
"I never liked Karen anyway!!! Nice job Jennie"
->Jennie
Sunday January 17th, 2010 - 10:44 pm
"Thanks All! So glad to be part of my CFC family!
Where else can you get this much support in Fitness and Fashion?? wink"
Buddy Holly's avatar
->Buddy Holly from HELL
Sunday January 17th, 2010 - 9:19 pm
"I suggest blue or black! They're more masculine and they'll bringing out the color in your eyes....HOT!!!!"
THE SCOTT's avatar
->THE SCOTT
Sunday January 17th, 2010 - 6:00 pm
"What color?
http://www.werksanusa.com/prodinfo.asp?number=SING"
Buddy Holly's avatar
->Buddy Holly from HELL
Sunday January 17th, 2010 - 5:05 pm
"All right peeps...The time has come! The first set of photos have been taken. Please, view the photos over the next couple of weeks and prepare to vote on your favorite costume. Again the photos, will under CFC Events "Scott Couture" in the forum.

Andy 'The Coach and I "The Team Manager" had a round table meeting today concerning the upcoming Throwndown. We have decided! CFC Members must rock a costume on the day of the event. Whether you're competing or drinking beer and cheering everyone on (with bullhorns), you must be in a costume!

Start getting you're costumes together...WORD!!!"
THE SCOTT's avatar
->THE SCOTT
Sunday January 17th, 2010 - 12:14 pm
"No rest for me...Week 3; Deadlift 5@275 3@305 1@345+7. Calculating my 1 rep off the numbers I should hit 430 on the deadlift."
->Kaysie from Cameron Park
Sunday January 17th, 2010 - 10:03 am
"WOW! Jennie....girl, you are seriously my hero! Friggin' AMAZING!"
THE SCOTT's avatar
->THE SCOTT
Sunday January 17th, 2010 - 8:02 am
""It is a matter of size. Evolution. Isn't it, gentlemen? Jennie is the most perfectly trained athlete ever. Thes other women have not the size, the strength, the *genetics* to win. It is physically impossible for other women to win. Jennie is a look at the future!" -Modified Quote, Nicoli Koloff, Rocky IV"
->Mel
Sunday January 17th, 2010 - 7:27 am
"Jennie,

You are amazing!!!! I can't wait to watch you rock at the CF games. Have you thought abou what you are going to wear? If not, Scott may have some suggestions for you."
->Rick
Sunday January 17th, 2010 - 7:15 am
"Nice work Jennie! big surprise"

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