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FGB 5 is quickly approaching! The event is set for September 25th at 10 AM at CFC. This event is a tax deductible charity to raise money for the Wounded Warriors Foundation, The CrossFit Foundation and The Livestrong Foundation. The…
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”Ian & Allison, I’d like to kick-off the year with a HUGE thanks to both of you for the SUPERIOR training, knowledge of health & nutrition, and support you have given me since I joined the CFC family only a short… read more“
”Ian and Allison, Words can not describe my gratitude to Crossfit Centurion. The both of you are great instructors and friends. Yes, there have been moments, where I have thought to myself …I hate you, I hate you (and I… read more“
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Comments
->Benjamin Wednesday September 8th, 2010 - 3:04 pm
"12:42 w/ 135 lb barbell w/ 1:00 min rest between rounds. 5 rounds." Posted in WOD 9/8/10
->Buddy Holly from HELL Wednesday September 8th, 2010 - 1:55 pm
"Hahahahaa....Those of us going "BIG BOY" will do it in the driveway. In fact, we will do it in front of the "second roll-up"....with my BOOM BOX blaring....YeeHaw!!!!! (Just kidding smile )." Posted in WOD 9/8/10
->CFC Admin from Sacramento County Wednesday September 8th, 2010 - 12:39 pm
"This WOD is actually supposed to be done with a barbell, but in light of my weenie, complaning neighbor we went with DB's If you do it with a bar, I would recommend making sure Mr.Sandinmythong is gone, or do it in the driveway. Otherwise, man up and do it with 55 Lb DB's - they are hard!" Posted in WOD 9/8/10
->Buddy Holly from HELL Wednesday September 8th, 2010 - 9:55 am
"I'm thinking about running this WOD...looks like a good one! However, I need to make it interesting...so I'll run it with a 145lb bar. Anyone interested? If you're interested, be at the 6pm class." Posted in WOD 9/8/10
->Kaysie from Cameron Park Monday September 6th, 2010 - 8:33 pm
"2 thumbs waaaay friggin' up for the WODs on the 1/2 hour!!!" Posted in WOD 9/5/10
->Tricia Monday September 6th, 2010 - 5:13 pm
"Like the time changes...Maybe I won't be fashionably late anymore! tongue rolleye" Posted in WOD 9/6/10
->bowman Saturday September 4th, 2010 - 3:30 am
"For time: Hike Half Dome: 5:43:28 (UP) 4:12:32 (DOWN) Total time minus the airlift: 9:55. PS: Look at those huge calves!!" Posted in WOD 9/3/10
->Trent Friday September 3rd, 2010 - 3:53 pm
"I heard Bowman got airlifted to that site but its still a pretty cool pick" Posted in WOD 9/3/10
->Badger Wednesday September 1st, 2010 - 9:24 am
"That's just not right. I like Ho-ho's not Twinkies. I miss you guys and gals. Don't bury me just yet... the GF might let me come back. :(

On a happy note, my "shrine" looks like a stripper pole. wink" Posted in WOD 9/1/10
->Buddy Holly from HELL Wednesday September 1st, 2010 - 9:14 am
"It is with great sorrow...I announce our first "Missing in Action" member, “Badger”. Badger put up a gallant fight...he threw a mean wall ball, ran a fast 400m and valiantly fought off the demon god Pukey at every turn. However, it just wasn’t enough….we are currently recruiting volunteers to help search for our lost comrade. The search for “Badger” begins…." Posted in WOD 9/1/10
->Kaysie from Cameron Park Tuesday August 31st, 2010 - 1:56 pm
"I'll give you 3 reason to get on the Paleo train (and they come directly from Robb...)

You feel better
You perform better
and
You look better NEKKED

Works for me! smile" Posted in WOD 8/31/10
->CFC Admin from Sacramento County Tuesday August 31st, 2010 - 12:28 pm
"Rob beat me to it... I was gonna put those up on the site this week. Good stuff!" Posted in WOD 8/31/10
->Buddy Holly from HELL Tuesday August 31st, 2010 - 10:42 am
"And for those of you interested in learning the power clean or just improving it, T-Nation has a 12-step guide to a better power clean. Here’s the link: http://www.t-nation.com/testosterone-magazine-641?s=indexThm#12-step-guide-to-flawless-clean" Posted in WOD 8/31/10
->Buddy Holly from HELL Tuesday August 31st, 2010 - 10:32 am
"Well…Who is still thinking about starting a Paleolithic diet, but still has some lingering questions concerning its potency? Well, wait no longer…. T-Nation has a comprehensive article with Rob Wolff discussing the benefits of a Paleolithic diet. If you’re interested…here’s the link: http://www.t-nation.com/testosterone-magazine-641?s=indexThm#the-paleo-diet." Posted in WOD 8/31/10
->THE SCOTT Tuesday August 31st, 2010 - 9:38 am
"Now I'm gonna have DAD strength so my PRs will be even bigger. Argghhhh. BTW, sleep is over-rated!" Posted in WOD 8/31/10
->Kaysie from Cameron Park Monday August 30th, 2010 - 1:01 pm
"I love to run...I love to run...I love to run..." Posted in WOD 8/30/10
->GYMR Sunday August 29th, 2010 - 10:41 pm
"Thanks Scott and Mel.

Rich" Posted in WOD 8/28/10
->GYMR Sunday August 29th, 2010 - 10:37 pm
"Congrats Scott and Kelli it is great to add another birthday to the 28th.

Rich

P.S. Scott I heard Progenex is coming out with a new baby formula." Posted in WOD 8/29/10
->Kaysie from Cameron Park Sunday August 29th, 2010 - 9:34 pm
"CONGRATULATIONS SCOTT AND KELLI! I am honored to share a birthday with such a rad little guy. =)" Posted in WOD 8/29/10
->THE SCOTT Sunday August 29th, 2010 - 8:44 pm
"Happy Birthday you guys, may all your Birthday wishes come true." Posted in WOD 8/28/10
Nutrition
Forums
  • What's for chow?: 15% off US Wellness Meats - Use coupon code FRSSG2010 and get 15% off any purchase from U.S. Wellness Meats. It’s only good until 8/22 so… (Posted 1 Month, 1 hour, 51 minutes ago)
Posted in WOD's

WOD 4/27/10

Back Squat - 5x5 (increase from last session)

Rest

12m AMRAP

100m Sprint
10 Knees to Elbows
10 Swings (55/35)

Today you will increase your back squat 5-10 Lbs, if possible, from your last BS session on 4/1/10. Make sure you are up to the new loading. In other words, be smart about your increase and make sure it will allow you to put the body under stress yet still get through the 5x5 without failure. 

It might be raining in CFC land today, so if that is the case sub 1 Minute of Jump Rope for the 100m Sprint. 

Brian B. - Grinding through Ring Push Ups

Comments

->Kaysie from Cameron Park
Tuesday April 27th, 2010 - 1:36 pm
"I'm pretty sure he's a Koo-Rah-Tay Master. Just look at that focus grasshopper!"

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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.