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FGB 5 is quickly approaching! The event is set for September 25th at 10 AM at CFC. This event is a tax deductible charity to raise money for the Wounded Warriors Foundation, The CrossFit Foundation and The Livestrong Foundation. The…
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”I have always been a mediocre athlete! I have played sports including NCAA Lacrosse all my life, but have always been in less than ideal shape to excel. I started mountain bike racing several years ago, and hit a plateau… read more“
”Ian, I wanted to send a quick note commending Rob for his help with getting me ready for my firefighter physical test. He generously offered to arrive an hour early to the gym before opening at 9 am to help… read more“
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Comments
->Benjamin Wednesday September 8th, 2010 - 3:04 pm
"12:42 w/ 135 lb barbell w/ 1:00 min rest between rounds. 5 rounds." Posted in WOD 9/8/10
->Buddy Holly from HELL Wednesday September 8th, 2010 - 1:55 pm
"Hahahahaa....Those of us going "BIG BOY" will do it in the driveway. In fact, we will do it in front of the "second roll-up"....with my BOOM BOX blaring....YeeHaw!!!!! (Just kidding smile )." Posted in WOD 9/8/10
->CFC Admin from Sacramento County Wednesday September 8th, 2010 - 12:39 pm
"This WOD is actually supposed to be done with a barbell, but in light of my weenie, complaning neighbor we went with DB's If you do it with a bar, I would recommend making sure Mr.Sandinmythong is gone, or do it in the driveway. Otherwise, man up and do it with 55 Lb DB's - they are hard!" Posted in WOD 9/8/10
->Buddy Holly from HELL Wednesday September 8th, 2010 - 9:55 am
"I'm thinking about running this WOD...looks like a good one! However, I need to make it interesting...so I'll run it with a 145lb bar. Anyone interested? If you're interested, be at the 6pm class." Posted in WOD 9/8/10
->Kaysie from Cameron Park Monday September 6th, 2010 - 8:33 pm
"2 thumbs waaaay friggin' up for the WODs on the 1/2 hour!!!" Posted in WOD 9/5/10
->Tricia Monday September 6th, 2010 - 5:13 pm
"Like the time changes...Maybe I won't be fashionably late anymore! tongue rolleye" Posted in WOD 9/6/10
->bowman Saturday September 4th, 2010 - 3:30 am
"For time: Hike Half Dome: 5:43:28 (UP) 4:12:32 (DOWN) Total time minus the airlift: 9:55. PS: Look at those huge calves!!" Posted in WOD 9/3/10
->Trent Friday September 3rd, 2010 - 3:53 pm
"I heard Bowman got airlifted to that site but its still a pretty cool pick" Posted in WOD 9/3/10
->Badger Wednesday September 1st, 2010 - 9:24 am
"That's just not right. I like Ho-ho's not Twinkies. I miss you guys and gals. Don't bury me just yet... the GF might let me come back. :(

On a happy note, my "shrine" looks like a stripper pole. wink" Posted in WOD 9/1/10
->Buddy Holly from HELL Wednesday September 1st, 2010 - 9:14 am
"It is with great sorrow...I announce our first "Missing in Action" member, “Badger”. Badger put up a gallant fight...he threw a mean wall ball, ran a fast 400m and valiantly fought off the demon god Pukey at every turn. However, it just wasn’t enough….we are currently recruiting volunteers to help search for our lost comrade. The search for “Badger” begins…." Posted in WOD 9/1/10
->Kaysie from Cameron Park Tuesday August 31st, 2010 - 1:56 pm
"I'll give you 3 reason to get on the Paleo train (and they come directly from Robb...)

You feel better
You perform better
and
You look better NEKKED

Works for me! smile" Posted in WOD 8/31/10
->CFC Admin from Sacramento County Tuesday August 31st, 2010 - 12:28 pm
"Rob beat me to it... I was gonna put those up on the site this week. Good stuff!" Posted in WOD 8/31/10
->Buddy Holly from HELL Tuesday August 31st, 2010 - 10:42 am
"And for those of you interested in learning the power clean or just improving it, T-Nation has a 12-step guide to a better power clean. Here’s the link: http://www.t-nation.com/testosterone-magazine-641?s=indexThm#12-step-guide-to-flawless-clean" Posted in WOD 8/31/10
->Buddy Holly from HELL Tuesday August 31st, 2010 - 10:32 am
"Well…Who is still thinking about starting a Paleolithic diet, but still has some lingering questions concerning its potency? Well, wait no longer…. T-Nation has a comprehensive article with Rob Wolff discussing the benefits of a Paleolithic diet. If you’re interested…here’s the link: http://www.t-nation.com/testosterone-magazine-641?s=indexThm#the-paleo-diet." Posted in WOD 8/31/10
->THE SCOTT Tuesday August 31st, 2010 - 9:38 am
"Now I'm gonna have DAD strength so my PRs will be even bigger. Argghhhh. BTW, sleep is over-rated!" Posted in WOD 8/31/10
->Kaysie from Cameron Park Monday August 30th, 2010 - 1:01 pm
"I love to run...I love to run...I love to run..." Posted in WOD 8/30/10
->GYMR Sunday August 29th, 2010 - 10:41 pm
"Thanks Scott and Mel.

Rich" Posted in WOD 8/28/10
->GYMR Sunday August 29th, 2010 - 10:37 pm
"Congrats Scott and Kelli it is great to add another birthday to the 28th.

Rich

P.S. Scott I heard Progenex is coming out with a new baby formula." Posted in WOD 8/29/10
->Kaysie from Cameron Park Sunday August 29th, 2010 - 9:34 pm
"CONGRATULATIONS SCOTT AND KELLI! I am honored to share a birthday with such a rad little guy. =)" Posted in WOD 8/29/10
->THE SCOTT Sunday August 29th, 2010 - 8:44 pm
"Happy Birthday you guys, may all your Birthday wishes come true." Posted in WOD 8/28/10
Nutrition
Forums
  • What's for chow?: 15% off US Wellness Meats - Use coupon code FRSSG2010 and get 15% off any purchase from U.S. Wellness Meats. It’s only good until 8/22 so… (Posted 1 Month, 1 hour, 35 minutes ago)
Posted in WOD's

WOD 2/23/10

Squats - Unloading Week

5x45%
5x50%
5x55%

Bench Press - Unloading Week

5x45%
5x50%
5x55%

Rest

21-15-9

Burpees
Ring Dips

This is an unloading week, so the weights will be light and relatively easy. Once you are done, bang out a little MetCon to wrap up the day. The day is meant to be easier, so don't get suckered into doing more work. There is plenty more excitement just around the corner, trust me....


Who says we don't reward hard work at CFC?! When you PR with a 145 Lb Front Squat like Lauren here, you get some tasty non-Paleo, custom made brownie cupcakes as your Gold Medal! Nice work, Lauren!!

Comments

->Lauren
Tuesday February 23rd, 2010 - 4:14 pm
"I had no idea that cupcake was non-paleo! Rob you liar! grin"
Buddy Holly's avatar
->Buddy Holly from HELL
Tuesday February 23rd, 2010 - 2:45 pm
"Hip-Hip-Hurray for CUPCAKES!!!"
THE SCOTT's avatar
->THE SCOTT
Tuesday February 23rd, 2010 - 2:24 pm
"Great job Lauren! I like the idea of getting some tasty treats when PRs are hit. Hooray for CFC!"

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