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The SacTown Throwdown is coming up in February. CFC will be fielding at least one team in the open/elite division. There will also be a 40+ masters event and a novice event (CF experience of less than 16 mos). The…

Read more: SacTown Throwdown Info

”You two have inspired me and I feel wonderful!! Since I started working out in October of 2009 and took the month of December off (total of 8 months of working out) I have lost 13 pounds. I have lost… read more“

”Ian and Allison, Words cannot describe the benefits and results I have achieved through your workouts and your encouragement to better myself through CFC. When I first stopped by CFC to observe (Allison was running the class), Allison said to… read more“

Read what our members think about CrossFit Centurion

Please visit our "Coaches Corner" on wordpress

->CFC Admin from Sacramento County Friday January 27th, 2012 - 7:39 am

"You are welcome, PB. We figured with the newest order, we would spread them out a bit for folks to make things a bit easier. Don't say we don't love you....." Posted in WOD 1/27/12

->"The Calves" Friday January 27th, 2012 - 7:31 am

"I love the new layout at the box with the weights stacked up at each of the power racks….NICE! thanks guys

" Posted in WOD 1/27/12

->"The Calves" Wednesday January 25th, 2012 - 4:38 pm

"That’s no BS either…I love those guys!!!" Posted in WOD 1/25/12

->Tianna Monday January 23rd, 2012 - 5:33 pm

"I just want to give a "shout out" to all of our CFC peeps! I love our clientele and all of your posative attitudes! It's a joy to coach each of you and watch you learn and progress in your CF careers!!!" Posted in WOD 1/23/12

->bowman Monday January 23rd, 2012 - 10:29 am

"hey y'all! just wanted to say hello to everyone! we are in NJ for a month of army training. hope everyone is doing well. i miss everyone and the box. i have been put in charge of PT, so i will be putting my guys thru the CFC daily WOD's. take care and stay safe." Posted in WOD 1/23/12

->"The Calves" Friday January 20th, 2012 - 1:57 pm

"Love me some Thruster Friday...looks great Nikki C" Posted in WOD 1/20/12

->Muir Tuesday January 17th, 2012 - 2:32 pm

"You guy's are so damn cute.........

" Posted in WOD 1/17/12

->Jefe Sunday January 15th, 2012 - 9:22 pm

"I think my quads died! No bueno!" Posted in WOD 1/13/12

->bowman Friday January 13th, 2012 - 9:28 pm

"What is your excuse...?!! Watch this! ENJOY!!

http://www.youtube.com/watch?v=gG82FnZx9dk" Posted in WOD 1/13/12

->Jefe Thursday January 12th, 2012 - 11:39 pm

"For a bench press workout, this is pretty intense; it sort of sucks, but you feel pumped after all of the pushups. I didn't think rowing would be too hot because maybe my arms would not be as flexible. I would not go up no more than 2.5# for the next workout, depending on how many times you needed assistance on reps. If you could do every set of bench press without assistance, then maybe 5#. If it was the last set, 2.5# If you required assistance on more than one set, I suggest staying at the same weight. Having help lifting the bar off of you is defeating the purpose." Posted in WOD 1/12/12

->bowman Thursday January 12th, 2012 - 9:14 am

"Love me some bacon! ENJOY!

http://www.youtube.com/watch?v=JKb1IeovH60" Posted in WOD 1/12/12

->"The Calves" Tuesday January 10th, 2012 - 11:02 am

"I could not agree more Tricia!!! So what do you think Denise?" Posted in WOD 1/6/12

->Tricia Friday January 6th, 2012 - 3:45 pm

"Denise needs to sign up for the Masters!!" Posted in WOD 1/6/12

->bowman Wednesday January 4th, 2012 - 3:06 am

"Looking good special K!

" Posted in WOD 1/3/12

->Shaun from The mountain Monday January 2nd, 2012 - 6:20 pm

"Have a safe trip Brian. Thank you for your service and we'll see you soon!!" Posted in WOD 1/2/12

->"The Calves" Thursday December 29th, 2011 - 7:09 am

"Must be a nervous laugh because anyone that was there on Tuesday knows the joke was dragging the sled backwards… WOW!!!" Posted in WOD 12/29/11

->"The Calves" Wednesday December 28th, 2011 - 4:14 pm

"Focused like a lioness creeping through the grass waiting to pounce on some unsuspecting pray and collapse their trachea in one swift strike kind of focus…" Posted in WOD 12/27/11

->Tianna Monday December 26th, 2011 - 7:34 am

"Hooray!! Sausage Dog finally made her first showing on the site!! She certainly puts in her time at the box, but for some reason she just cant't shed those extra pounds...maybe she needs the Paleo Challenge!" Posted in WOD 12/26/11

->Jefe Friday December 23rd, 2011 - 10:21 pm

"Alyssa is a studette. Her max squat is more than 81% of everyone else's published numbers, mens and womens. We should all try to be that strong because strong people are hard to kill!!!" Posted in WOD 12/23/11

->Jefe Friday December 23rd, 2011 - 9:11 pm

"Sorry. That is thank me later. My fingers could not spell earlier." Posted in WOD 12/19/11

CFC’s Very Comprehensive Diet Page

WOD 1/26/10

Squat

5x85%
3x90%
1+ x95%

Bench Press

5x85%
3x90%
1+ x95%

Rest

A1. 3x 10 Good Mornings (add 5 Lbs total to last weeks weight)
A2. 3x 30 Half Moons (15/25) -15 per side

Rotate back and forth between A1 & A2 until the cycle is completed 3 times. Not for time, so rest where needed.

OK, we are at the end of the first cycle. Same rules apply. Do the movements in this order since Squats are more systemic and should be done first. For those who have been consistent in this progression, we will be making adjustments to 1RM's for the second cycle, so stand by for more excitement!

We are now back from our mini "vacation". As such, today we will be returning voicemails, texts, and emails we received while gone. If you have not heard back from us yet, don't fear, we will get back to you ASAP. Thanks.

Without further ado, here is the new CFC video. Enjoy!

Comments

->THE SCOTT

Tuesday January 26th, 2010 - 10:33 pm

"This Wednesday, prepared to get ANNIHILATED! As CFC and “Scott Couture” in affiliations with Buddy Holly, proudly presents, SIZZLING SEVENTIES FASHION SHOW at the box featuring all your favorite crossfitters, “The Scott”, Rob aka “Buddy Holly”, and Andy as the Coach. Tickets are free; the first 10 people at the gate receive a high five and thumbs up. Tickets are located on the web or other local crossfit affiliates, Wednesday, Wednesday, Wednesday, January 27th. Be There!"

->THE SCOTT

Tuesday January 26th, 2010 - 10:00 pm

"This an advertisement that I found which is perfect for crossfit.

"Crossfit is an innovative high intensity workout. It is for people of ALL ages and ALL fitness levels. It energizes the body and the mind. Perfect for anybody who wants to firm and tone their body, increase flexibility, reduce stress and nurture a calm, inner-peace in only minutes a day" - Modified informercial"

->Kaysie from Cameron Park

Tuesday January 26th, 2010 - 9:28 pm

"Oh, how I have missed the CFC familia! Scott...you're the friggin' MAN! Congrats on your PRs (not to mention your fantastic fashions!) I can't wait to get back to the box on Thursday for some serious strength work. RWAAAAAAAAAAAAAAAAAR!!!

->Buddy Holly from HELL

Tuesday January 26th, 2010 - 8:58 pm

"Again, Ladies and Gentleman...

If you are interested....this Saturday morning, 11:00 am, I will be brining in a "Bacon Explosion"!!!"

->mgoya

Tuesday January 26th, 2010 - 8:40 pm

"Great Job Scott... Can't wait to see this weeks outfit."

->Trent

Tuesday January 26th, 2010 - 4:24 pm

"That video is hilarious yet frightening. I've never seen a man wearing shorts that tiny lift so much weight. You are a brave soul to risk immortalizing a pants blowout on video. The only way to be more 70's big than this outfit is to roll up to the box in a T-Top Thunderbird the day of the singlet Good work on all the gains."

->THE SCOTT

Tuesday January 26th, 2010 - 2:44 pm

"5@235, not 5@325 on squats"

->THE SCOTT

Tuesday January 26th, 2010 - 2:42 pm

"Well boys and girls...I have started week 1, in my second session of the 5,3,1. Over the last 2 days;
Squats; 5@205, 5@325, 5@270+8, Deadlift; 5@255, 5@295, 5@330+7, Bench; 5@205, 5@230, 5@260+9, Press; 5@125, 5@145, 5@165+6.

Rest tomorrow and then I'll throw in "Helen" or "Annie" on Thursday.

Next up, the "Singlet" which I will be sporting tomorrow night for the 2nd outfit in the lineup. I will also rock this for the next max session in 4 weeks. I love the look and feel of the singlet."

->CFC Admin from Sacramento County

Tuesday January 26th, 2010 - 9:31 am

"HAHAHA - George Michael. That was funny! A hairy, 'roided out GM...."

->JeffP

Tuesday January 26th, 2010 - 8:57 am

"That was bad ass!!!!"

->Buddy Holly from HELL

Tuesday January 26th, 2010 - 8:15 am

"I believe you are correct Paul!! George did look rather svelte! GRRRR!!! However, I think the music selection was a little drab. I think I good Goerge Michael's song would have been great...like "Faith"...."Got to have Faith" with some nice butt shakes."

->"The Calves"

Tuesday January 26th, 2010 - 7:13 am

"Was that George Michael?"

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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.

WOD 1/26/10

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