This week's WODs
5 Rounds -2m rest between
25/50/100m Suicide Run
15 KB Swings (55/35)
It only sounds bad.....
KCRA A List Voting
Get those votes in! We have a lot of folks, so show your support and cast some votes!
CFC Strength & Conditioning - Cycle 4, Week 4 - Application
10 Thrusters (95/65)
400m Run / 500m Row
Alternate the runs and rows each round
I recently received the following email from a CrossFitter who drops into CFC from time to time. He is experienced and knowledgeable, so we valued his feedback and compliments. I wanted to share this since it is a reflection of the coaching, fitness and community developed here at CFC, some of which sets us apart from other CrossFit gyms.
Our members make us who we are and make each day an enjoyable experience, but more importantly Allison and I wish to publicly acknowledge and thank our coaching crew for the efforts, time and commitment they put into CFC with our vision and mission in mind. Yet again, leading from the front!
Dear CrossFit Centurion Staff,
Thank you so much for allowing me to workout in your box for this
year's Open WODs. All of the coaches and althletes were welcoming,
friendly, and motivating, especially the closer my last rep neared.
I have to say that one of the many things I notice every time I step
foot inside CrossFit Centurion is how much the coaches truly care
about their members' fitness and wellbeing much more than focusing on
competition. For example, I appreciated when I saw one of your
classes training the strict pull-up, not the kipping/butterfly
pull-up, for the sake of physical fitness as opposed to scoring more
reps than the next guy. Movements are explained well with attention
to detail and safety.
You could probably relate when I say that one does not have to search
far and wide to find an underqualified CrossFit "coach" (I've seen my
share), but the coaches at CrossFit Centurion are top notch, and I am
sorry to whomever does not see the value in what you offer everyday.
I also enjoy reading Ian's posts/rants on your website, and the
combination of extensive knowledge, logic, opinion, humor, and sarcasm
make for entertaining reads.
I will get back to the point of this message and say, again, thank you
for welcoming me into CrossFit Centurion.
KCRA A-List Voting
The KCRA A-List voting is still on for a couple more weeks. Jump over to the site and cast your vote for CFC! We have a lot of members, now lets hear your voice!