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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
”After four years at the gym mostly attending group exercises classes, I was growing bored and losing motivation. With my 20 year high school reunion approaching, I wanted to shake things up and really get in shape. On a friend's… read more“
”You two have inspired me and I feel wonderful!! Since I started working out in October of 2009 and took the month of December off (total of 8 months of working out) I have lost 13 pounds. I have lost… 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 4/1/10

Back Squat - 3x5 @ 82% across

Rest 5-10 min

10m AMRAP

10 Pull Ups
200m Sprint
10 Push Ups

Three sets of 5 reps of Squats to start things off. Rest and hit the MetCon to finish up the day.

The next CFC On Ramp Class starts on Monday, April 5th at 7 PM. If you or someone you know is interested in starting at CFC, now is the time. Contact us ASAP via phone or email to reserve a spot!

Scott, Brian and Michelle all agreed to let me link to their Snapfish albums of the 2010 NorCal Sectionals. You can click on the links below to get to Snapfish and view the albums. Once you get there, you will need to create a free account to view the pix. It's worth it - there are some great pictures in those albums! I will continue to update everyone as we add more pix.

Scott's Snapfish 2010 NorCal Sectionals Album

Brian's Snapfish 2010 NorCal Sectionals Album 

Michelle's Snapfish 2010 NorCal Sectionals Album

Going Under

The Scott - Pulling under the bar on a 225 Lb Clean

Comments

THE SCOTT's avatar
->THE SCOTT
Saturday April 3rd, 2010 - 5:55 pm
"Arghhh, I remember that guy there...looked like raving lunatic. Thanks for the post Ian, I am looking forward to doing a lot more Oly stuff in the future. That was a fun part of the WOD."
->Rick
Thursday April 1st, 2010 - 5:56 pm
"Ali-Kristy-Steph-Jennie,
Thanks so much for supporting cancercowgirl.com The money def helps medical costs, but your love is what really matters. We will be at Harlows tonight from 9 to midnight for a funky love fest if anyone wants to show off their cross-fit bods. Again the cross-fit community comes through. Thanks tons~Rick"
paul J.'s avatar
->paul J.
Thursday April 1st, 2010 - 11:34 am
"zombie killer?"
Buddy Holly's avatar
->Buddy Holly from HELL
Thursday April 1st, 2010 - 10:27 am
"That's what you call...70's BIG!"
paul J.'s avatar
->paul J.
Thursday April 1st, 2010 - 9:26 am
"Cool photo Scott!"
->Mel
Thursday April 1st, 2010 - 8:36 am
"Great pictures. Thanks for sharing."
->Benjamin
Thursday April 1st, 2010 - 6:31 am
"Reverse Curls..... Get some!"

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