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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
”Ian, You never cease to amaze me bro! You emailing all of us with what I am totally sure is absolute genuine concern and interest. You’re an amazing person. My wife and I speak about you and your knowledge and… read more“
”Ian and Allison, Words cannot describe the benefits and results I have achieved through your workouts and your encouragement to better myself through CFC. When I first stopped by CFC to observe (Allison was running the class), Allison said to… 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 5/4/10

Deadlift - 5x5 (Increase from last session)

Rest

"DIANE"

21-15-9

Deadlift (55% 1RM)
Handstand Push Up

Deadlifts on the front end, then rest for a few. Remember, you are now in a linear progression, so add a SMALL amount of weight to the deadlift from last session. Once well rested, you will do "Diane", although I have reduced the RX'd weight on the D/L's. The HSPU's can be subbed with either HEAVY Push Press or scaled versions of HSPU's - "Feet on a bench, butt in the air, head down" is the best scaled version of the HSPU.

Remember, the STAR6 Memorial 5k/10k is coming up on May 23rd. Register now and wear your CFC colors at the run! Most of us will be running the 5k, but feel free to do more if you like. As we get closer, we will iron out meeting points and other stuff. Register using the link in the left sidebar!

Our girl Kaysie, representing the CFC Familia in Yosemite! Nice work, nice view!

Comments

THE SCOTT's avatar
->THE SCOTT
Tuesday May 4th, 2010 - 9:28 pm
"http://progenexusa.com/products.aspx?afiD=86-S152-S
is the correct link, sorry."
->CFC Admin from Sacramento County
Tuesday May 4th, 2010 - 9:02 pm
"Nice work, Jason!!

Thanks for the info Scott - that's sweet!"
->The Clink
Tuesday May 4th, 2010 - 9:00 pm
"Rx'd

225LBS Deadlifts

8:04 PR for me down from 16:09"
THE SCOTT's avatar
->THE SCOTT
Tuesday May 4th, 2010 - 4:24 pm
"Here is the http://www.Progenexusa.com discount code: 86-S152-S it will give 10% off. Time to get strong. In 2 months max lifts, squats 320lbs to 405lbs, Bench Press 315lbs to 365lbs, Deadlift 370lbs to 435lbs, Shoulder Press 190lbs to 235lbs. These protein supplements are super good for recovery."

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