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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 & Allison, It’s uncharacteristic of me to write a letter recommending a “business” to others but I hold you both in such high regard and have had such amazing results from your instruction that I feel compelled to… read more“
”Ian & Allison, I just wanted to Thank You two for being you, and positively encouraging me every day that I am in the box. I had a doctor appointment this morning at 9am (my usual time). My weight was… 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 5/18/10

5x5 - Deadlift (Increase from last session)

Rest

400m Sprint
10 Burpees
25 Knees to Elbows
8  Burpees
20 KTE
6 Burpees
15 KTE
4 Burpees
10 KTE
2 Burpee
5  KTE

ME work up front then some short MetCon to balance out the anterior side of the midsection.

 

Saturday May 22nd, is the Roseville Fire Dept's Brewfest and BBQ at the Fountains in Roseville. Come down and show your support. I am sure you will get to see the infamous "T-Mack" brewin' and stewin' at the shindig! More info can be found HERE.

 

Sunday, May 23rd, is the STAR6 Memorial 10k/5k Run at Nimbus Flats, 1901 Hazel Ave. Registration opens at 0730 Hours and the races start at 0900 Hours. Pre-register on line using the link in our left sidebar. We will meet prior to the event and run as a group unless there are folks out there who wish to run it as a race or for a PR - have at it!


*** ATTENTION *** There will be no 4 PM class this Wednesday 5/19/10 due to a schedule change. 5 & 6 PM Classes will still be up and running. Sorry for the incovenience.

CFC will now be selling VS Olympic Weightlifting shoes! I have had a couple pairs of these shoes and have been very happy with them. They run true to size, fit comfortably, have a dual top strap system to distribute the pressure across the foot, have a 1.25" total heel height and are very durable. If you are interested, please contact Ian for pricing and ordering! 

Yet another fireman in the CFC house! Jason from SRFD getting his Deadlift on!

Much to the ire of cops out there, I'll say it publicly, "Cops are lazy". Why do I have more firemen then cops in my gym? Why do firemen and soldiers seem to be into CF in bigger numbers than cops in many affiliates? Why do they excel in the competitive arena? Think about it and formulate your own conclusions. I'll give you mine tomorrow.

Comments

->The Clink
Tuesday May 18th, 2010 - 9:32 pm
"Not so much for protection, more for the frequent dirtbags that get me up 4 times a night."
->CFC Admin from Sacramento County
Tuesday May 18th, 2010 - 5:02 pm
"Clink - I'd give you one but I don't know why'd you need it since all I ever hear on the radio is "Fire is staging until you make sure the scene is safe".... Then you get the 5'5" trainee to make you "safe"..... HAHAHAHAHAHA"
THE SCOTT's avatar
->THE SCOTT
Tuesday May 18th, 2010 - 4:44 pm
"BTW Ian, what are the price of the 1920's Spats?"
THE SCOTT's avatar
->THE SCOTT
Tuesday May 18th, 2010 - 4:31 pm
"Ben, that wouldn't even be a challenge bro...Do a 6 on 6 challenge, The "Hoses" would annihilate the "Guns"!

@Trent, your truck looks good bro...no wonder you rock the aviators, its so shiny.

@Guns, Ill make sure to stop by and bring some Krispy Creme Donuts and some autographed calenders."
->The Clink
Tuesday May 18th, 2010 - 3:17 pm
"For the record i would like to have a tazer for my red bag.... My Fire/Medic brothers know what im talking about.."
Buddy Holly's avatar
->Buddy Holly from HELL
Tuesday May 18th, 2010 - 2:19 pm
"Did someone say...DONUT! Where????"
->CFC Admin from Sacramento County
Tuesday May 18th, 2010 - 1:47 pm
"Ben - I like that idea! I will have to scheme that one for a while and come up with a weekend full of treats!

Trent - I would tend to agree with your theory on prospective LEO clientele, however, the donut shop would have to be 50% off or free or they wouldn't even visit that....

Now go back to buffing your shiny red truck and petting the dalmation... wink"
->Benjamin
Tuesday May 18th, 2010 - 12:33 pm
"I think I'm smelling a Police vs. Fire Fighter Throwdown.... maybe???"
->Trent
Tuesday May 18th, 2010 - 11:20 am
"I have an answer to this conundrum but I'm too busy waxing the engine and smiling at adoring females to write it down. Maybe if there were more affiliates next to donut shops the enrollment numbers would be reversed?"
->CFC Admin from Sacramento County
Tuesday May 18th, 2010 - 7:05 am
"True, true. I am not saying fireman are braver, just fitter in general. I still think fireman are scared (polishing fire trucks is low risk, high reward on the threat and chick magnet scale) and somewhat questionable in their reasoning (running into a fire...umm, bad idea...) wink , but they have a slightly different perspective on fitness as it relates to work once they are exposed to it.

Of course I hope our CFC fire crew knows I am kidding....sorta.... hehehehe"

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