Call us (916) 207-7500
News
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…
Testimonials
”Hi Ian and Allison, I know you both will be very busy next week so I wanted to share with you tonight of a Crossfit revelation that happened to me yesterday. I had often wondered about how much endurance I… 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
->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 4/7/10

Bring your running shoes!!

 

2 Rounds

800m Run
Rest 3m

400m Run
Rest 2m

Spring is here and it's time to breathe in some fresh air. Don't like to run? Cool, glad to hear it... Lace 'em up.

Run 800, rest, run 400, rest 2 min, then go back to 800m and repeat. You will be working on a shortened rest cycle between the rounds.

POSE Method is our preferred method of running. Check it out by going HERE and reading THIS article from the CrossFit Journal.

Kid care at the box is at a standstill due to a lack of kid watchers for the AM session. That being said, if you are planning on brining the kidlets with you to the morning session, please check with Allison (call or text) first to see if someone will be there to watch them during class time. For safety reasons we can't allow kids in the back without supervision or on the floor during workouts, but you can try to create a mommy network to swap out watching each others kids while one person works out. Let us know and we will do the best we can to accomodate you!

 

Comments

->CFC Admin from Sacramento County
Wednesday April 7th, 2010 - 10:23 am
"Tom - Thanks for the pix. As usual, awesome work!

"The Scott" - Nice publicity man and solid work. But...there is no way you can look good while Oly lifting in black shoes....you'll look lame and drop the bar on your head...."
THE SCOTT's avatar
->THE SCOTT
Wednesday April 7th, 2010 - 8:37 am
"and finally, http://www.vsathletics.com/product.php?xProd=1917"
THE SCOTT's avatar
->THE SCOTT
Wednesday April 7th, 2010 - 8:35 am
"- http://www.maxbarbell.com/collections/weightlifting-shoes/products/wei-rui-weightlifting-shoes-black"
THE SCOTT's avatar
->THE SCOTT
Wednesday April 7th, 2010 - 8:33 am
"If you a fan of the color black, and want to look good while you Oly lift then check these out; http://www.roguefitness.com/store/weightlifting_shoes.php

Remember to get the knee high tube socks at american apparel"
THE SCOTT's avatar
->THE SCOTT
Wednesday April 7th, 2010 - 7:56 am
"Thanks Rob, I take pride in ingesting massive amount of meat and dairy, along with "Progenex". My fashion forward inspired clothing and my lack of facial grooming helps me go big, 70s Big."
->TomC
Wednesday April 7th, 2010 - 7:26 am
"I have some pictures from Sectionals a little over a week ago including some Centurion competitors. I did my best to organize the photos by affiliate, but I have missed quite a few people. If you happen to see any of your athletes that you would like included, let me know and I will put them in the appropriate group. Enjoy:

http://tomcampitelli.zenfolio.com/f697410223"
Buddy Holly's avatar
->Buddy Holly from HELL
Wednesday April 7th, 2010 - 4:22 am
"Hey Boys and Girls...

Go check out http://www.70sbig.com! Why do you ask? Well, that's right...our one and only "The Scott" is featured on today's blog. He's rocking his grizzly beard, red socks and bulging muscles.

INFAMOUS!!!! The Legend continues.....

Great Job, Scott!"

Leave a comment

Only registered users of this Web site are allowed to post comments.

Becoming a member of this Web site is FREE however! Start your new account here.

Current Members Sign In

Username

Password

Remember me

Forgot your password?

Previous WOD Next WOD

First Class Is FREE!

Are you interested in trying CrossFit? Contact us to set up a visit and/or a free workout!

What is CrossFit Centurion? Check us out HERE!
HERE is what you can expect from CrossFit Centurion!
If you would like more information about joining CrossFit Centurion, contact us: Staff@crossfitcenturion.com

 

 

 

 

Schedule

 

Mon / Wed /  Fri
615 AM

Mon - Thursday
10 -1130 AM / 430, 530, 630 PM 

Friday
10 -1130 AM / 430, 530 PM

Saturday
9AM (CF Class), 10 - 11 AM (Open Gym)

Sunday
Closed

Fundamentals Class
First week of every month -M/W/F evenings-715-830 PM (By appt. only)

More Scheduling Info

Members:

Username

Password

Remember me

Forgot your password?

Register

Partnerships

Stronger Faster Healthier

VS Athetics Savings

WOD Calendar
Find a past WOD by using the calendar below. Click on a date to see that WOD.

WOD Search

1RM Calculator
Facebook

If you have any questions, concerns or complaints regarding our policies please contact us at staff@crossfitCenturion.com | View our Privacy Policy

© 2012 CrossFit Centurion, All Rights Reserved.

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.