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Today's WOD

WOD 5/11/13

{exercise-categories}

10 pull ups
20 Double unders
30 DB Thrusters (35/25)
40 Swings (55/35)
50 Squats
40 Swings (55/35)
30 DB thrusters (35/25)
20 Double unders
10 pull ups

Comments (0) | Compare to February 16, 2013

Spring testing is coming up! You can read about it HERE!

The sign up binder will be on the front counter on Monday. Sign up or you do not get to test. 


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Dana and Allison finishing up one of the hard wod at the grinder

WOD 5/10/13

{exercise-categories}

Strength

Deadlift - 3x3
10 Lb Increase - Sets Across

MetCon

12m AMRAP

10 DB Split Snatch (35/25) (5/per side)
15 Toes To Bar
10 Push Ups

Comments (1) | Compare to February 15, 2013

Due to a change in schedule, the Boost Swimming Clinic for mixed modality athletes is now only $99 and will run from 9AM to 1 PM on Saturday. Smoking deal to work with a coach the caliber of Jeff Pearson. Regardless of your skill level, Jeff will make you much more efficient in the water! Jeff has created national champions and Olympians and will take your abilities to the next level! You don't want to miss this!!!

You can register HERE!


WOD 5/9/13

{exercise-categories}

 Skill

Ring Dips / False Grip Pull ups
10 Min

MetCon

12m AMRAP

5 Overhead Squats (heavy)
10 Burpees (over bar)
20 Double Unders

P-Chain

3x10 - Single Leg DB stiff Leg D/L (35/25)

Comments (2) | Compare to February 14, 2013

Due to a change in schedule, the Boost Swimming Clinic for mixed modality athletes is now only $99 and will run from 9AM to 1 PM on Saturday. Smoking deal to work with a coach the caliber of Jeff Pearson. Regardless of your skill level, Jeff will make you much more efficient in the water! Jeff has created national champions and Olympians and will take your abilities to the next level! You don't want to miss this!!!

You can register HERE!


WOD 5/8/13

{exercise-categories}

Strength

Push Press - 3x3
2.5 Lb Increase - Sets Across

MetCon

3 Rounds

200m Run
15 Swings (55/35)

Rest 1m

3 Rounds

300m Row
15 Sit Ups

Comments (0) | Compare to February 13, 2013

WOD 5/7/13

{exercise-categories}

Oly Lifts

2 Rounds - Snatch Complex
-Snatch Deadlit
-Snatch High Pull
-Snatch

MetCon

2k Row

Comments (0) | Compare to February 12, 2013

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Nicole & Tianna at the Grinder.

WOD 5/6/13

{exercise-categories}

CFC Strength & Conditioning - Cycle 5, Week 2 - Increased Demand


Strength

Back Squat - 3x3
5 Lb Increase - Sets Across

MetCon

10m AMRAP

5 Pull Ups
10 Push Ups
15 Squats

Comments (0) | Compare to February 11, 2013

A HUGE thank you to all of the attendees of the CFC Strength & Conditioning Seminar on Saturday. There was a TON of info to pass on but it was a pleasure to do it and give back to the CrossFit community. Thank you to the affiliate owners and coaches who came. You all have great programs and knoweldge already, but you put ego aside and were willing to listen and glean anything else you possibly could to make your gym, coaching and end result better. Our hats are off to you for your willingness to learn and grow!

We will most likely run this seminar again in the summer, so if you missed it, stand by for a second go' round!

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Our man Brad competed in Lodi this past weekend and represented like a boss. Unfortunately we were also running the S&C Seminar, so we couldn't get down there to support him, but nonetheless, he held up the reputation of CFC with a solid performance throughout the day. Brad ended the day in 12th out of 62 men!

Bear complex at 245 Lbs. anyone??? Killing it....

WOD 5/4/13

{exercise-categories}

THE GYM IS CLOSED TODAY FOR THE STRENGTH & CONDITIONING SEMINAR!

5 Rounds

200m Run
10 Pull Ups
20 OH Lunges (10)
10 DB Push Press (35/25)

Comments (0) | Compare to February 09, 2013

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Denise and Cyrus getting after it

WOD 5/3/13

{exercise-categories}

Strength

Deadlifts - 3x3
10 Lb Increase from 4/12 - Sets Across

MetCon

9m AMRAP

350m Row
5 Power Cleans (155/105)
10 Toes to Bar

Comments (0) | Compare to February 08, 2013

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Allie and Wendy making their way through thruster hell...

WOD 5/2/13

{exercise-categories}

SKILL

Handstand Push Ups / Handstand Holds

10 Min

MetCon

3 Rounds - 1m per station - Max Reps

Box Jumps
Slam Ball (40/30)
Push Ups

P-Chain

3x12 - Back Extension

Comments (0) | Compare to February 07, 2013

Coach Jeff Pearson of Boost Swimming is holding a swimming skill class designed specifically for the CrossFit or mixed modality athlete on May 11th at the Folsom Aquatic Center. If you don't know Jeff then this is the time to meet him and find out personally why and how he's developed national champions, collegiate champions, and Olympians. 

Registration can be found HERE


Here are some more pix from the 2013 Elk Grove Grinder! Nice work to CFC's Black and Red Machine!


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Dana and The AlleyCat (CFC Amazons) at the 2013 Elk Grove Grinder. "Huh? What just happened?"

WOD 5/1/13

{exercise-categories}

Strength

Push Press - 3x3
2.5 Lb increase from 4/10 - Sets Across

MetCon

3 Rounds

15 Squats
30 Swings (55/35)
50 Double Unders

Comments (0) | Compare to February 06, 2013

Coach Jeff Pearson of Boost Swimming is holding a swimming skill class designed specifically for the CrossFit or mixed modality athlete on May 11th at the Folsom Aquatic Center. If you don't know Jeff then this is the time to meet him and find out personally why and how he's developed national champions, collegiate champions, and Olympians. 

Registration can be found HERE


The CFC Strength & Conditioning Seminar is coming up on May 4th! Today is the last day left to register. After May 1st, there will be no "day of" or walk in registration.

This course is designed for all levels of athletes and coaches. If you are an affiliate wishing to gain a more comprehensive understanding of S&C programming with CrossFit, then this seminar is right up your alley. Do away with randomness and stupid pet tricks, and develop a program that will make your athletes fitter, faster, stronger and healthier!

Register by May 1st using the link in the left sidebar

The gym will be closed for ALL classes on Saturday May 4th!


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Steven and Buck in the foreground, with Allison and Dana pushing their sled in the background at the EG Grinder. A tough, but simple team WOD - 3m Max 25 meter sled pushes.

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Prior to participating in any program, activity, or exercise you should always seek the advice of your physician or other qualified health-care professionals. It should be undesrtood that these exercises are strenuous, should be done in moderation and carry an inherent risk that, while providing some health benefits, can also cause previously unknown health issues and/or injury. CrossFit Centurion assumes no responsibility for any injuries or health problems that arise from your participation in CrossFit, strength training workouts, or dietary discussions that appear on this site.