This week's WODs

"Suicide Watch"

5 Rounds -2m rest between

25/50/100m Suicide Run
15 KB Swings (55/35)

It only sounds bad.....

WOD Scores/Comments (0) | Compare to January 30, 2013

KCRA A List Voting

Get those votes in! We have a lot of folks, so show your support and cast some votes!

Olympic Weightlifting

2 Rounds

2 Snatch



10 Power Cleans (135/95)
10 Box Jumps
10 Knees to Elbows

WOD Scores/Comments (0) | Compare to January 29, 2013

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Tom Nguyen getting after it at the V3 Competition from a couple weeks ago. Tom decided to do it at the last minute, doing a workout, then riding his bike to the park to catch his son's game, then back for another event, and so on. He took 2nd overall......

Yup, TomStrong.....

CFC Strength & Conditioning - Cycle 4, Week 4 - Application


10 Thrusters (95/65)
400m Run / 500m Row

Alternate the runs and rows each round

WOD Scores/Comments (0) | Compare to January 28, 2013


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!

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Team CFC at the 2014 EG Grinder! Missing from the pic was Kevin, but we had The Pup stand in for him!

Tianna and Nicole placed 4th, Kayla and Jess were in 5th and Shannon and El were in 9th in Womens RX! The Men's side had JK and Brad in 13th, Jamie and his younger brother in 6th, and Kevin and Simon in 10th! I am not sure where Kory and Chris ended up since I don't know what their team name was, but they looked great out there!

Nice work to our athletes who performed flawlessly and made us proud yet again! 

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