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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…
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”Ian and Allison, I wanted to let you two know how CFC has added another dimension to Nikki and I’s relationship. I have always enjoyed exercising in one form or another, but Nikki never did and I always felt bad… read more“
”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“
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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 2/26/10

"The Air Force WOD"

20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead squats
20 Front squats

~For every minute on the minute you have to perform 4 burpees. 

RX'd weight for elite men is 95. Elite women is 65 Lbs. Scale accordingly.

Warm up with some barbell movements- Push Jerks and OH Squats for triples.

You will start on the Thrusters and move down the line. When 1 Minute comes up, regardless of where you are in the barbell movement, you will rack the bar and do 4 burpees. Then pick up your bar again and keep going until you hit 20. Then and only then can you move onto the next exercise.


Brian B - Pulling 335 Lbs on the box. It's not as easy as it looks....

Comments

Buddy Holly's avatar
->Buddy Holly from HELL
Friday February 26th, 2010 - 3:27 pm
"The Scott...I concur!

Boys...its time to start packing on the lbs....Weight=Power!

Don't let me down!!!"
THE SCOTT's avatar
->THE SCOTT
Friday February 26th, 2010 - 2:23 pm
"Rob, you forgot, all guys over 5'9 have to weight 200lbs. Good picture Brian, get ready to blast some PR's next week."
Buddy Holly's avatar
->Buddy Holly from HELL
Friday February 26th, 2010 - 2:05 pm
"Nice job Brian!! I expect 415lbs next time you PR deadlift...don't let me down.

I have a goal...and I won't stop until I achieve that goal...GRRRRRRR!!!

All men will deadlift over 400lbs...
All ladies will deadlift over 250lbs...

It's a dream I have...so don't break my heart people!!!"
->Mel
Friday February 26th, 2010 - 11:45 am
"I'll do anything to get on the website. By the way, Brian did multiple reps at that weight. Way to go!"
->"The Calves"
Friday February 26th, 2010 - 11:30 am
"Nice job BB, as usual solid focus and determination...Mel, I see you peeking around the rack trying to get in the picture."
->aezzeddine
Friday February 26th, 2010 - 6:29 am
"wow, happy friday...... I am wearing the CFC T-shirt proud today."

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