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News
May 20 - STAR6 Memorial 5k Run - A memorial run for Deputies Joe Kievernagel and Kevin Blount, both of whom were killed in the the crash of SSD helicopter STAR6 in 2005. Registration can be found HERE. May 28…
Testimonials
”Just a note to let you know how effective your training is, some numbers of mine in just over a year: DL: 70 lb. to 205 lb.? (maybe more) DB overhead work 15 lb. to 25 lb. Thrusters: 35 lb.… read more“
”Hi Ian and Allison, Today is my actual last official day in Sacramento (I've been saying this for 6 months now?!?) and I wanted to send a quick thank you note. I've been able to workout at many CrossFit affiliates… read more“
Coach's Corner

Please visit our "Coaches Corner" on wordpress

Comments
->Rani Thursday May 17th, 2012 - 2:09 pm
"I am so grateful to all the CFC trainers for their patience and encouragement, without your support I would not have made it this far. Thank you also to my boxmates for cheering me on and sharing in the fun!" Posted in WOD 5/17/12
->"The Calves" Tuesday May 15th, 2012 - 12:22 pm
"Smurph should be good at KB he has been doing them soooo long he has grass growing under his feet…" Posted in WOD 5/15/12
->bowman Friday May 11th, 2012 - 11:27 am
"everyone can thank kayla for the extra 24 birthday burpees you have to do after the WOD. don't worry...i am doing them too!" Posted in WOD 5/11/12
->"The Calves" Thursday May 10th, 2012 - 6:20 am
"WHAAAT!!! Has anyone actually confirmed this was not Jimmy in costume?" Posted in WOD 5/10/12
->bowman Monday May 7th, 2012 - 3:38 am
"In honor of our fallen hero's, K and I will be doing "Murph" in Costa Rica." Posted in WOD 5/7/12
->bowman Thursday May 3rd, 2012 - 7:14 am
"those shoes are bada$$!! wink" Posted in WOD 5/2/12
->Tricia Monday April 23rd, 2012 - 8:39 am
"Congrats Kayla!" Posted in WOD 4/23/12
->Brian S Friday April 20th, 2012 - 2:58 pm
"Congrats to Mark for his gains. I'm in Mark's peer group. People in our demographic (50ish) are constantly making gains. I enjoy staying injury free while getting stronger, fitter, faster than ever in my life." Posted in WOD 4/20/12
->"The Calves" Monday April 16th, 2012 - 7:54 am
"Bowchickabowwow....Stay safe B!!!" Posted in WOD 4/16/12
->dvicory Thursday April 5th, 2012 - 8:13 am
"Dibbs on a tank before they sell out!!!" Posted in WOD 4/5/12
->aafoster Tuesday March 27th, 2012 - 3:41 pm
"This picture is precious!" Posted in WOD 3/27/12
->Tianna Monday March 26th, 2012 - 8:18 pm
"I want to give a HUGE "Thank You" to Ian and Allison for opting in our box to host the Opens this year! This gave our members an awesome opportunity to compete in the first round of qualifiers for the CrossFit Games. Thank you so much for letting us host, it was a great 5 weeks. I'm so proud of our athletes who took advantage of this opportunity and gave it their all!! I was so impressed with, and proud of everyone's abilities and determination!!
Lastly, I want to give a BIG "Thank You" to Coach Jason for helping manage the process. He was at the box extra hours each week to coordinate counters and athletes and to run the WOD's. Without his efforts, this wouldn't have happened!" Posted in WOD 3/26/12
->Nikki M. Saturday March 24th, 2012 - 7:38 am
"Strong IS beautiful!!
Awesome job woman!
You are my inspiration to get stronger!!" Posted in WOD 3/24/12
->Tianna Friday March 23rd, 2012 - 5:50 pm
"Thank you for all of my birthday wishes!!!!!! "21" feels Oh So Good!!!!!" Posted in WOD 3/23/12
->Mel Friday March 23rd, 2012 - 9:20 am
"Happy Birthday Tiana! Have a great day." Posted in WOD 3/23/12
->bowman Thursday March 15th, 2012 - 8:23 am
"happy birthday j!!! your lats look HUGE! you must've done back and bi's before the comp!! tongue wink" Posted in WOD 3/15/12
->Mel Thursday March 15th, 2012 - 7:06 am
"Is Jason the reason we are doing 50 burpees today?????

Happy Birthday Jason!!!!" Posted in WOD 3/15/12
->Tricia Wednesday March 14th, 2012 - 8:27 am
"I Agree with The Calves -- I don't like to drive 50 miles let alone run! -- with that said -- you are amazing!!" Posted in WOD 3/13/12
->"The Calves" Tuesday March 13th, 2012 - 2:06 pm
"Out freaking standing Curt, I still think you are nuts but outstanding still the same!!!" Posted in WOD 3/13/12
->Denise Tuesday March 13th, 2012 - 12:25 pm
"Great Job, Kurt !!" Posted in WOD 3/13/12
Nutrition
Posted in WOD's

WOD 2/22/12

3 Rounds

50m Lunges
15 Push Press (95/75)
50 Double Unders

Then: 400m Run

CFC will be hosting and judging the upcoming CrossFit Games Open Qualifier events. This will make a change in the Saturday class schedule, so read about it HERE so there are no foul ups on Saturday.



There are some upcoming CrossFit competitions in the Sacto area. On April 7th, CrossFit 916 in Elk Grove will be hosting the 2nd Annual Elk Grove Grinder. Registration is open and space is limited, so sign up now if you are interested in competing. Read the rules and be familiar with what will be going on on their registration site!

On April 14th, Good Times CrossFit will be hosting their 2nd Annual Invitational. You can go HERE for registration info and get signed up now!

 

Eric - Stoner.....

Comments

->"The Calves"
Wednesday February 22nd, 2012 - 4:00 am
"Eric...What big stones you have!!!"

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