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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
”Ian, I have to pass on the credit to you. Your class at AOT as well as the in-depth session you provided us with out at the dam, inspired me to get the ball rolling. Regarding our “Biggest Loser” contest,… read more“
”  Ian & Allison, It’s uncharacteristic of me to write a letter recommending a “business” to others but I hold you both in such high regard and have had such amazing results from your instruction that I feel compelled 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 1/23/10

3 Rounds

400m Run
15 Thrusters (95/65)
15 Pull Ups
15 Box Jumps (step ups as sub)
15 Lunges - Per leg

Finish with some skill work for the day - Double Unders, Handstand Push Ups, Ring work, etc. Then STRETCH!!

We are going to start the next On Ramp Class on 2/1/10. If you or anyone you know may be interested in getting started with CrossFit at CFC, now is the time and this is the way to do it! Call today to reserve a spot as class sizes are limited. More info about the On Ramp can be found in the "Getting Started" section of the site.

Andy is running the box today. Morning CF Class is at 10 AM. After that it is Open Floor time until 2 PM. Be there before 2 PM if you plan on working out, making up a missed WOD, or doing some skill or strength work.

Comments

->CFC Admin from Sacramento County
Sunday January 24th, 2010 - 12:00 am
"Oh dear God.... "JumpBoots - The future of ridicule" That and Ivan will beat you up for wearing those in the box or even owning a pair...Although, someone is getting rich..."
Buddy Holly's avatar
->Buddy Holly from HELL
Saturday January 23rd, 2010 - 7:04 pm
"I am flabbergasted...I am speechless!!! After a thorough review of the jumpboots videos, I have determined I am incapable of wearing them. However, we need to talk to "The Scott"! I saw him in several of the videos and he looked FAB-UUU-LOUS!!!

I must say, we are all fools! Why didn't we come up with this idea....did you see how much they were charging for those things??? CRAZY!!! I want a video of you running down a beach in Florida with the "Jumpboots"!!! Live the Dream!!!!!!"
->Rick
Saturday January 23rd, 2010 - 5:03 pm
"http://jumpboots.com/

Buddy check out these kicks. They are all the rage in S. Florida, I am bringing you back a pair! Be sure and check out the vids. These folks are crazy cool. You can even jump-rope in them!"
Buddy Holly's avatar
->Buddy Holly from HELL
Saturday January 23rd, 2010 - 3:17 pm
"Hahahahaha....I just fell out of my chair... Too funny!!! Now, I'm not laughing that you got hurt...just in the manner that you got hurt. JUMP-ROPPING!!!! WTF! Tell me you were doing Rocky Balboa style...you know, feet shuffling, twisting the rope, doing the splits, cartwheels....cool stuff. Don't you worry..I've got a great Thai massage therapist for you. Her business is on WATT Ave. She's cheap too....

Now, that I poured my heart out...Suck it up and GET BETTER!!!"
->Rick
Saturday January 23rd, 2010 - 2:41 pm
"Thats right, I threw my neck out jump-ropping! WTF! There should be a warning label on those dangerous things. Not intended for those over forty a hem four! My WODS will now consist of walking to 7-11 and back!"

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