August already?  Must be time for the next On Ramp class!  On Ramp is for anyone new to CrossFit who wants a thorough introduction to our skills, methodology, and nutrition.  No wham, bam, thank you ma’am here!  Our classes are 3 days a week for 4 weeks.  You will have a coach and a class with a limit of 7 people.  Our goal is to give you a quality experience without getting lost in the crowd.  If you would rather have Personal Training or have special needs that require more attention, we can accommodate!  Come in and ask any of our clients about their On Ramp experience and the difference it has made in their lives here and outside the gym.  Quality not quantity!  On Ramp will be starting Monday August 5th at 9am and 7:30pm.  Classes will run at those times on Monday, Wednesday, and Friday for 4 weeks.  Call for a free introduction/evaluation, and workout or if you have any questions about what we do.

The new class time for our 7:30pm Open WOD class will be at 6:30pm.  The On Ramp class will be at 7:30pm to accommodate our new clients!

See you all soon!

Allyson and CJ doing what we are born to do!

Allyson and CJ doing what we are born to do!


Summer Fun!

Posted: July 11, 2013 in Uncategorized

We are planning some fun in the very near future folks. Saturday,  July 27th we will be heading up to South Lake Tahoe to do some Stand Up Paddleboarding via South Tahoe Standup Paddle.  We are still getting the details together, but once we have it, you’ll be the next to know!  This will be a great opportunity to learn a new sport, hang out with our friends, and be in Tahoe!  Check out South Tahoe Standup Paddle by clicking HERE.

On Sunday, August 18th, anyone who wants to learn from some of the best powerlifters in the world will have the opportunity at the Super Training Seminar with Jesse Burdick and Mark Bell.  These guys are the BEST in the business!  The seminar is at Carson City CrossFit in Carson City, Nevada. Details are listed below.



Hot Enough?

Posted: July 1, 2013 in Uncategorized

OMG!!! The heat is brutal! If you are coming to the box this week, make sure you are properly hydrated! That means 1/2 of your body weight in ounces of water is the bare minimum per day. Add another 20-30 ounces on top for training or strenuous activities. Wods will also be scaled back to avoid heat stroke or heat exhaustion.
We will be closed Thursday, July 4th. No open gym and no Softball Strength and Conditioning. Stay cool and enjoy the holiday!

July On Ramp

Posted: June 18, 2013 in Uncategorized

Our next On Ramp class starts Monday, July 1.  Get signed up under “Schedule and Payments” and get it rolling!  Stop putting it off!  Acheive your fitness goals and see how it all translates into your everyday life!   This months On Ramp Class is doing awesome and we can’t wait to see them in our open classes!

Tomorrow, Wednesday the 19th is Allyson and Chris L.’s birthdays.  Both are monsters and love the heavy stuff.  We would love to see as  many of you as possible at 5:30pm to play with them for a fun little Strongman WOD. Kegs, Fire Hoses, Stones, Deadlifts.  Sounds like fun to me!!!  Don’t panic people.  We will scale accordingly.

Come get some tomorrow!!!

Come get some tomorrow!!!

Happy Memorial Day

Posted: May 24, 2013 in Uncategorized

This Monday, May 27th, we will be closed for the holiday. All other classes Friday, Saturday, and the rest of next week are same as usual.
Hope to see some of you at Regionals this weekend! Get outside and get your fitness on!

Our friends down at Good Times CrossFit, being the awesome people they are, have invited us down this Sunday, May 19th to participate in a Body Fat testing.  Having your body fat tested is a great way to see that you are progressing forward or to give you an idea of where you are.  If you would like some info on what the process is like, check out the link HERE.  Good Times CrossFit is located at 3747 West Pacific Ave Suite J, Sacramento, CA 95820.  There are times available after 10:30 and the cost is $49.

Get it done!  Sometimes the hardest thing is just getting here.  I promise, once you’re here, you’ll wonder why you made all the fuss.  We all have jobs, responsibilities, ect…  Point is, we need time not only to keep in shape, but to blow off some steam!  Life can get heavy.  Lifting heavy weight or working hard through a WOD can bring clarity to your day!  You don’t have time to think about life’s BS when there’s a barbell on your back or you have 3 more rounds to go in the workout.  Reel in your life and realize your not getting any younger and tomorrow really doesn’t matter.  What you do today, now, here, is what matters.  If you have never read the book “The Peaceful Warrior” go buy it now! The line that rang in my head is a question with answers that followed immedeately.  “Where are you?  Right here.  What time is it? Right now.”  Honestly, what else is there?  Stop making excuses!  If you care about your life, or those around you, take care of yourself and those that matter.  Get healthier.  Stop eating crap, start coming or come to the gym consistently and make that change today!

Phil works 10 days in a row as a Firefighter and doesn't let his schedule slow him down!

Phil works 10 days in a row as a Firefighter and doesn’t let his schedule slow him down!

All right folks, time to drag your butts off your couch, grab your friends, family members or anyone who has been on the fence about CrossFit and get in here!  It’s May already and that means days outside having fun in the sun.  Physical activity!  It doesn’t matter what you do in life, you need a base of physical preparedness.  Want to try new sports and actually have fun doing them without instantly hating them because your balance is gone, your joints hurt, and you can’t breath because your actually exerting yourself?  What are you waiting for?  You’re life should be your priority!  Quality of life!  If you won’t take care of yourself now, it’s going to get really expensive in the future.  I don’t mean just financial, I mean emotional, physical, psychological.  Nutrition and exercise are what will diminish those expenses and give you the perspective to see how important your life is and how much better it can be.  There is no easy path to achieving physical fitness.  You have to sweat, it has to hurt, and you have to eat right.  In doing so, the results will speak for themselves.  So, stop doing these horrible HCG diets, buying fat burning pills, drinking these shakes for whatever they claim they will do.  Get help from peolple who know what they are doing.  Not Jimmy from Globo Gym who is texting while you do your next set of  10 reps on the curl machine.  They only want your money and deliver a substandard product.  Prioritize your life folks!  Call, email, text or come on by to check us out.

I digress.  Our On Ramp program will be starting up on Monday, May 6th at  9am and 6:30pm.  Classes are 1 hour long, Monday, Wednesday and Friday.  We can work with schedules too.  We also offer personal training for those who may have special needs or maybe groups just aren’t your thing.  My whole point from what was written above is this.  We care.  We have the ability to actually help you change your life for the better.  We want you to be healthy, happy, and live a long life filled with memories of  great times.  We are a community of people who look out for each other, have fun, sweat together and grow together.  We get really strong in the process too!

CFB Family!!!

CFB Family!!!