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May 20 - STAR6 Memorial 5k Run - A memorial run for Deputies Joe Kievernagel and Kevin Blount, both of whom were killed in the the crash of SSD helicopter STAR6 in 2005. Registration can be found HERE. May 28…
Testimonials
”I just wanted to thank you guys for everything you do for me and pushing me to new limits. Thanks to you and the rest of the CrossFit Centurion trainers, I've been able to set and achieve goals I wasn't sure… read more“
”Ian and Allison, I wanted to let you two know how CFC has added another dimension to Nikki and I’s relationship. I have always enjoyed exercising in one form or another, but Nikki never did and I always felt bad… read more“
Coach's Corner

Please visit our "Coaches Corner" on wordpress

Comments
->Rani Thursday May 17th, 2012 - 2:09 pm
"I am so grateful to all the CFC trainers for their patience and encouragement, without your support I would not have made it this far. Thank you also to my boxmates for cheering me on and sharing in the fun!" Posted in WOD 5/17/12
->"The Calves" Tuesday May 15th, 2012 - 12:22 pm
"Smurph should be good at KB he has been doing them soooo long he has grass growing under his feet…" Posted in WOD 5/15/12
->bowman Friday May 11th, 2012 - 11:27 am
"everyone can thank kayla for the extra 24 birthday burpees you have to do after the WOD. don't worry...i am doing them too!" Posted in WOD 5/11/12
->"The Calves" Thursday May 10th, 2012 - 6:20 am
"WHAAAT!!! Has anyone actually confirmed this was not Jimmy in costume?" Posted in WOD 5/10/12
->bowman Monday May 7th, 2012 - 3:38 am
"In honor of our fallen hero's, K and I will be doing "Murph" in Costa Rica." Posted in WOD 5/7/12
->bowman Thursday May 3rd, 2012 - 7:14 am
"those shoes are bada$$!! wink" Posted in WOD 5/2/12
->Tricia Monday April 23rd, 2012 - 8:39 am
"Congrats Kayla!" Posted in WOD 4/23/12
->Brian S Friday April 20th, 2012 - 2:58 pm
"Congrats to Mark for his gains. I'm in Mark's peer group. People in our demographic (50ish) are constantly making gains. I enjoy staying injury free while getting stronger, fitter, faster than ever in my life." Posted in WOD 4/20/12
->"The Calves" Monday April 16th, 2012 - 7:54 am
"Bowchickabowwow....Stay safe B!!!" Posted in WOD 4/16/12
->dvicory Thursday April 5th, 2012 - 8:13 am
"Dibbs on a tank before they sell out!!!" Posted in WOD 4/5/12
->aafoster Tuesday March 27th, 2012 - 3:41 pm
"This picture is precious!" Posted in WOD 3/27/12
->Tianna Monday March 26th, 2012 - 8:18 pm
"I want to give a HUGE "Thank You" to Ian and Allison for opting in our box to host the Opens this year! This gave our members an awesome opportunity to compete in the first round of qualifiers for the CrossFit Games. Thank you so much for letting us host, it was a great 5 weeks. I'm so proud of our athletes who took advantage of this opportunity and gave it their all!! I was so impressed with, and proud of everyone's abilities and determination!!
Lastly, I want to give a BIG "Thank You" to Coach Jason for helping manage the process. He was at the box extra hours each week to coordinate counters and athletes and to run the WOD's. Without his efforts, this wouldn't have happened!" Posted in WOD 3/26/12
->Nikki M. Saturday March 24th, 2012 - 7:38 am
"Strong IS beautiful!!
Awesome job woman!
You are my inspiration to get stronger!!" Posted in WOD 3/24/12
->Tianna Friday March 23rd, 2012 - 5:50 pm
"Thank you for all of my birthday wishes!!!!!! "21" feels Oh So Good!!!!!" Posted in WOD 3/23/12
->Mel Friday March 23rd, 2012 - 9:20 am
"Happy Birthday Tiana! Have a great day." Posted in WOD 3/23/12
->bowman Thursday March 15th, 2012 - 8:23 am
"happy birthday j!!! your lats look HUGE! you must've done back and bi's before the comp!! tongue wink" Posted in WOD 3/15/12
->Mel Thursday March 15th, 2012 - 7:06 am
"Is Jason the reason we are doing 50 burpees today?????

Happy Birthday Jason!!!!" Posted in WOD 3/15/12
->Tricia Wednesday March 14th, 2012 - 8:27 am
"I Agree with The Calves -- I don't like to drive 50 miles let alone run! -- with that said -- you are amazing!!" Posted in WOD 3/13/12
->"The Calves" Tuesday March 13th, 2012 - 2:06 pm
"Out freaking standing Curt, I still think you are nuts but outstanding still the same!!!" Posted in WOD 3/13/12
->Denise Tuesday March 13th, 2012 - 12:25 pm
"Great Job, Kurt !!" Posted in WOD 3/13/12
Nutrition
Posted in WOD's

WOD 3/12/10

Bottom-to-Bottom Tabata Squats - 6 Rounds (3 min)

Rest 5 min & then:

3 Rounds - 2m. Rest between Rounds

400m Run
30 Squats
50 Sit Ups

BTB Tabata Squats are done starting and ending in the bottom position of the air squat. When your trainer says "GO" you will start from the bottom and bang out 20s of squats for max reps. When your hear "STOP", you will rest in the bottom position of the squat for 10s. You will do 4 rounds of this to equal 2m total work time. Don't be surprised if your legs barely move come the 4th round. Rest for a  few minutes then hit the WOD.  

Comments

->"The Calves"
Friday March 12th, 2010 - 3:26 pm
"Sally D I expect to see you on Monday March 15 at the 5:00PM Class!"

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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.