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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…
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”Ian & Allison, I just wanted to let you guys know that I think you are AWESOME!! CrossFit Centurion is definitely one of the best things that have ever happened to me! A year ago I found myself in a… read more“
”Ian, You never cease to amaze me bro! You emailing all of us with what I am totally sure is absolute genuine concern and interest. You’re an amazing person. My wife and I speak about you and your knowledge and… read more“
Coach's Corner

Please visit our "Coaches Corner" on wordpress

Comments
->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 cheese" 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......... tongue wink" 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! wink" 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
Nutrition
Posted in WOD's

WOD 1/29/10

3x3 Hang Power Cleans
(Skill Work - Progressive Loading to 75% 1RM)

Rest

"Annie"

50-40-30-20-10

Double Unders
Sit Ups

Work on your Double Unders, but if you absolutely cannot do them, it's 3 singles for every D/U.

If you haven't had the chance, stop by the CrossFit Main site today and check out who is featured on the page. Yes, it's our very own Andy M. showing functional fitness at its best in the real world. On top of being a great "operator", trainer and person, Andy has been with us since the beginning and his support is greatly appreciated. Thanks, Andy!

Remember, if you are sending a new person to us or bringing one with you for the free Saturday morning class, PLEASE let us know ahead of time and make sure they are there 30 minutes early. This is due to the paperwork, Q&A, and basic skill work we need to go over with them. If they are not, they will not be working out and will only be watching.Thanks!

Then there's Rob...


I don't know, nor do I want to..... Again I was only gone for a day... Scott's now fired too....

Comments

->aezzeddine
Friday January 29th, 2010 - 3:33 pm
"150, 120, 90, 60, 30
50, 40, 30, 20, 10

10:32

I am not sure waht to say, Rob good job, or Andy What are you thinking ?!?!?!"
->Andy M
Friday January 29th, 2010 - 2:19 pm
"Thanks guys. If you look closely, you can just make out the chalk hand prints!

And, yes, it is as much fun as it looks!

A"
->JeffP
Friday January 29th, 2010 - 11:44 am
"Killer photo Andy. Dude, you're famous!"
paul J.'s avatar
->paul J.
Friday January 29th, 2010 - 11:27 am
"that's an awesome photo Andy!"
THE SCOTT's avatar
->THE SCOTT
Friday January 29th, 2010 - 10:43 am
"http://www.mensnationals.com/Documents/2010ChampionshipInformationandEntryForm.pdf

Here is a link for the big bombers of the gym."
THE SCOTT's avatar
->THE SCOTT
Friday January 29th, 2010 - 10:41 am
"2,4,6,8, Who do we appreciate? Rob, Rob, Yeah! Or
8,6,4,2, We enjoyed playing you, Rob, Rob, Yeah!

Either way, Good game Rob!"
->Ms Kelli
Friday January 29th, 2010 - 9:18 am
"I just want to say... that is a bad @$$ picture of Andy M. on the main website! cool cheese"
->Rick
Friday January 29th, 2010 - 8:00 am
"I know a good hospital in case you end up in the ER after double unders!~~~O thats right that S### only happens to me! mad"
Buddy Holly's avatar
->Buddy Holly from HELL
Friday January 29th, 2010 - 5:51 am
"So...I got a "Good Game" pat on my butt! Not once but twice....Don't be jealous! I needed motivation and Jimmy stepped up to the plate...hehehehe!!! wink"

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