New Years EVE

Tomorrow we are Closed!
Count Down Begins!!! Lets get this Party Started and bring in the New Year the right way… by doing a WOD Duh!

ALSO…Check out our New Athlete Of The Month!! (click Athlete of the month “link” > under (CFC community) !!

CF TEAM WOD:

2015 REPS FT: (“for time”)

203 DU

200 KB Swings (Am)

203 Sit-ups

200 Pull-up

203 Squats

200m Run

203 Push Press

200 Partner Carry

202 Jumping Jacks

200m Row

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Dec.30.14

Everyone have a New years Resolution? Wether its meeting a certain Goal in CrossFit or a goal for yourself. Fitness or not, everyone should have something to work for to better themselves in the upcoming year. We are excited to start our New Year with all of you and help you Meet all your Goals for the New year in the Box!

CF WOD:

Conditioning:

100 Double unders

5 rounds of Cindy

80 Double unders

4 rounds of Cindy

60 Double unders

3 rounds of Cindy

40 Double unders

2 rounds of Cindy

20 Double unders

1 round of Cindy

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Dec.29.14

*Today open gym won’t be until 3:00pm, due to instructors taking a course between 11-3.

We are rapping up the Year! CFC has been open for Exactly 3 Month TODAY!! We truly couldn’t do it without our amazing dedicated athletes. For us our passion drives us each day and it definitely helps that we have a great, and caring set of athletes to teach everyday! So CrossFit Family we say… Happy 3 month Anniversary!!!

~Cheers

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CF WOD:

Metcon:

“The Good Life”

3 RFT: (Rounds For Time)

400m Run

12 Burpees

21 Box Jumps, 24/20

then…

Strength:

Back Squat (3 x 5 @70%)

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Dec.27.14

CF WOD:

Team HERO WOD:

DANNY

20 min AMRAP

30 Box Jumps

20 Push Press (115#)

30 Pull-ups

 

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Danny:

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.IMG_4175.JPG