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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
”Prior to joining Crossfit, I had done every single boot camp, turbo kickboxing, body pump, spin and yoga class out there. I have had numerous personal trainers throughout the years and along with that came all the diets I was… read more“
”Hi Ian and Allison, I know you both will be very busy next week so I wanted to share with you tonight of a Crossfit revelation that happened to me yesterday. I had often wondered about how much endurance I… 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 2/13/10

SacTown Throwdown WOD #2

3 Rounds - As Many reps as possible

45s GHD Sit Ups
15s Rest
45s Burpees
15s Rest
45s Clean & Jerk (135/85)
15s Rest
45s Pull Ups
15s Rest

This is WOD #2 from the weekend's festivities. If you really have a burr up your butt to do something, here you go! You can check out CrossFit East Sac's website for the info and standards on the movements.

CFC will be closed today due to the SacTown Throwdown. We will be back open for normal business on Sunday 11-1 PM and we will be open on Monday as usual.


Deb and Kristy - Dueling burpees

Comments

->Kaysie from Cameron Park
Saturday February 13th, 2010 - 8:09 pm
"OOOOOOOH WEEEE! Today was AWESOME!!! Both of the CFC teams are to be commended. You guys all kicked ASS! (yeah I said ...ASS!) Today also afforded me the opportunity to better know many people I sweat with weekly. Today reitterated what I've known for a couple of months - I am extremely lucky to be apart of an utterly amazing, focused, dedicated (not to mention friggin' HILARIOUS) group of people!
grin"
THE SCOTT's avatar
->THE SCOTT
Saturday February 13th, 2010 - 5:34 pm
"Well, just got back from judging the East Sac Throwdown and I was impressed! They did a great job hosting the event and presented the field of athletes with challenging WODs. I knew it was going to be a great day when Rob showed up with donuts, capri-sun and oranges for halftime. Kaysie, Allison, Lauren and I made sure peeps were going doing the reps the correct way. The CFC athletes were awesome. Both teams showed heart, strength and endurance. I was so pumped up watching not only CFC but the other teams as well. Next year CFC has to have more teams and more spectators. Cheers, and good game."
Shaun's avatar
->Shaun from The mountain
Saturday February 13th, 2010 - 4:51 pm
"The Throwdown was a great time. Steph and I had an absolute blast. Jeff, I tried to represent and fill your shoes as best I could, wish you could have made it, you would have blasted that WOD.

Anyway, thanks Ian and Allison for all the awesome training and a huge thank you to everyone from the CFC crew who made it out. The encouragement and motivation from the CFC team members, judges and on-lookers was incredible! We're looking forward to the next challenge!

Thank you,

Steph and Shaun"
->Parshi from Cali
Saturday February 13th, 2010 - 10:12 am
"I woke up with CFC on my mind... I wish all the participants from CFC the best of luck today! My support is always with you! Do "your" best, that's all that matters! I think we're all the most competitive with ourselves anyway! wink Good luck team CFC!"

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