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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

” Ian & Allison, It’s uncharacteristic of me to write a letter recommending a “business” to others but I hold you both in such high regard and have had such amazing results from your instruction that I feel compelled to… read more“

”I have been working out regularly since my freshman year in high school. Over the past 16 years I have been doing 100’s of workouts from various muscle magazines, however, my workout routines were starting to get extremely boring and… 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 3/5/10

30 Lunges
25 Pull-ups
20 Box jumps,
30 Double-unders
25 Ring dips - or - push Ups
20 Knees to elbows
30 Kettlebell swings (55/35)
25 Sit-ups
20 Hang squat cleans, (55/35)
30 Back extensions
25 Wall ball shots (20/14)l

Something "Chipper" to end the week. You all know Friday's are a real hoot, so don't act surprised!

Awesome work to everyone finishing up their 1RM's. Some serious weight was lifted and there were a lot of folks who surprised themselves as well as me! Great work to all of you!

Comments

->mgoya

Saturday March 6th, 2010 - 9:31 pm

"Kaysie, yes we did.... GIRLS rock.... I am so proud of you..."

->SROD

Friday March 5th, 2010 - 9:49 pm

"Thanks CFC folks for the great WOD today! Nice to meet everyone. CFC has got some strong people. Keep it up! Good luck to everyone at Sectionals and Regionals.

Thanks Allison and The Scott (Big 70's)."

->THE SCOTT

Friday March 5th, 2010 - 3:37 pm

"I was pleasantly surprised on everyones PR's on deadlift and press. Awesome job, those are some great numbers. Also, good job on the WOD today...even with a full house everyone kicked butt, especially, Shaun and Jimmy who opted for the weight vest."

->Buddy Holly from HELL

Friday March 5th, 2010 - 10:02 am

"May God (aka Ivan) have mercy on my soul!"

->Kaysie from Cameron Park

Friday March 5th, 2010 - 9:57 am

"Yesterday was AWESOME!!! Everyone kicked some serious ass!

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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 3/5/10

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