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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
”Just a note to let you know how effective your training is, some numbers of mine in just over a year: DL: 70 lb. to 205 lb.? (maybe more) DB overhead work 15 lb. to 25 lb. Thrusters: 35 lb.… read more“
”Ian & Allison, I’d like to kick-off the year with a HUGE thanks to both of you for the SUPERIOR training, knowledge of health & nutrition, and support you have given me since I joined the CFC family only a short… 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 1/24/10

REST DAY!

Relax, stretch and recover. More fun is right around the corner!

Andy is running Sunday class today, so get in before 1 PM to get in a WOD, make up a missed WOD, or do some specific skill or strength work.
As a reminder, please let us know ahead of time if a new person is showing up to try out the Free Saturday Class via referal or with an existing member. This will help us prepare for them. Additionally, if a new person does show up, we would like them to arrive at least 30m early so we can process their paperwork, go over personal health/athletic Q&A, and discuss basic movements and skills with them prior to the WOD. This will help us keep regular class times moving along smoothly for the benefit of our regular members. We truly appreciate your support of our business and cooperation in this matter. Thanks!
The Cat, myself and the rugrats will be in Tahoe until Monday evening, so Andy and The Scott will be in charge of the shop. Please help them out with being on time and keeping the box clean. We will see you all when we get back!

Comments

Buddy Holly's avatar
->Buddy Holly from HELL
Sunday January 24th, 2010 - 5:58 pm
"Just take a gander at this lovely delight...

http://cmmginc.secure-mall.com/shop/?cart=2154006&cat=172&

Yes, that's right....TACTICAL BACON!!! I am seriously considering buying some....you know, just in case of emergencies!!

BTW, I will be making the "Bacon Explosion" this Saturday morning and I'll brining it to the box for comsumption around 1100 am. So, if you got the internal fortitude and a iron clad stomach...This Saturday, The Box...BE THERE!!!!!"
THE SCOTT's avatar
->THE SCOTT
Sunday January 24th, 2010 - 5:47 pm
"Andy, that is super...those are a few of my favorites! I am going to "Scott" the WOD and throw in calf raises.

Rob, In and Out is delicious and 70s Big nutritious. This weekend I totally fell off the wagon, ate a quart of dark chocolate ice cream, lasagna, waffles, etc....arghh. This week Im getting back on the program. wink"
->Andy M
Sunday January 24th, 2010 - 3:25 pm
"I will start posting a WOD on Sundays. In honor of Buddy Holly and Scott.

3 Sets of 10 Repetitions
Bicep Curls
Tricep Push downs
Lying Side Lateral Raises
Forearm Curls
Cruches

3.2.1 Go. Get Some!!"
Buddy Holly's avatar
->Buddy Holly from HELL
Sunday January 24th, 2010 - 2:28 pm
"The Scott-

In honor of you, I went to "In & Out" yesterday and got to doubles with cheese and a large chocolate shake. IT WAS DELICIOUS!!!"
->Rick
Sunday January 24th, 2010 - 10:05 am
"And push-downs. tons and tons of tricep push downs!
I'll be sporting the jump-boots! This is gonna be fun!"
Buddy Holly's avatar
->Buddy Holly from HELL
Sunday January 24th, 2010 - 9:13 am
"Let's GO CRAZZZY at the box! Our parents are out of town and it's time to PARTY!!! Who wants to do BICEP CURLS, ANYONE??? PAR-TTTY!!!!"

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