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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, I have to pass on the credit to you. Your class at AOT as well as the in-depth session you provided us with out at the dam, inspired me to get the ball rolling. Regarding our “Biggest Loser” contest,… 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

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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 5/13/10

5x5 - Back Squat (increase from last session)

Rest

7 Rounds

4 Push Jerks (115/75)
15 Push Ups
15 Wtd. Lunges - per leg (25/15 DB's)

Squats then rest, then MetCon. Yes, the Push Jerks are meant to be heavy. You aren't doing that many reps, so suck it up, Buttercup. Since yesterday's WOD was a last minute change to celebrate Kristy's birthday, I am changing today's push ups to Lunges. It's not quite the same effect but still tough.

3-2-1...GO!

 

Jarrod Dodson from CrossFit Birmingham (Alabama, not England), was in the CFC house on Tuesday. A great guy and helluva athlete with solid form and movement patterns. CFB is obviously doing it right! Jarrod owned the top spot for RX'd Men in the MetCon. Stop by any time, Jarrod!

Comments

->bowman
Thursday May 13th, 2010 - 12:38 pm
"The message I posted was in no way meant to be offensive, racist, or deragatory towards anyone. I apologize if I did indeed offend someone. For those of you that know me and my personality, I am always joking around with others at CFC. Again, I am truly sorry if anyone was offended. My comment reflects negatively on Ian and Allison Carver and I am very sorry for submitting the post. These two work extremely hard to provide us with everything we need to become stellar athletes, obtain our fitness goals, improve mentally and physically, and among many other goals. I promise it will not happen again. If you feel the need to speak to me about this incident, you can approach me at CFC offline. Stay safe out there. Call if you need anything.

All the best,

Brian Bowman"
->bowman
Thursday May 13th, 2010 - 12:38 pm
"CFC Clients and others abroad:

I hope all of you find this message well.

Recently I submitted a post on Mr. and Mrs. Carver's website that was entitled "Happy Birthday" along with parenthesis about how the song was to be sang. "Happy Birthday" is a 1981 single, written, produced, and performed by the famous and talented Stevie Wonder for the Motown label. Wonder, a social activist, was one of the main figures in the campaign to have the birthday of Martin Luther King Jr. become a national holiday and created this single to make the cause known. Wonder's version of the song is much better than the mundane "happy birthday" song you hear in a restaurant performed by unhappy and dissatisfied employees. Wonder's version is very uplifting and flows very nicely. Some may ask, "Why didn't you just put Stevie Wonder version in parenthesis as opposed to...?" Well, I didn't even think about it..."
THE SCOTT's avatar
->THE SCOTT
Thursday May 13th, 2010 - 11:34 am
"http://sharing.theflip.com/session/e8bee8cb3f98a9314c47ef9ef4e9bbf4/video/13838520

Just a little iron work at CFC."
THE SCOTT's avatar
->THE SCOTT
Thursday May 13th, 2010 - 9:06 am
"http://sharing.theflip.com/session/1d87da88103f673f55abee6eae5993d8/video/13851029

Great Video of THE JON, Also, congrats on the new Baby! Now there are 5 firebreathers in the Family, wink"
->CFC Admin from Sacramento County
Thursday May 13th, 2010 - 7:01 am
"The issue at hand is being handled. As the third party business entity, I apologize. It won't happen again."
->Jean
Thursday May 13th, 2010 - 6:38 am
"Reply to Bowman's BIRTHDAY SONG comment from yesterday:

I missed the punch line"

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