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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, I have to pass on the credit to you. Your class at AOT as well as the in-depth session you provided us with out at the dam, inspired me to get the ball rolling. Regarding our “Biggest Loser” contest,… read more“

”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“

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->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 5/11/10

5x5 Press - Increase from last session

Rest

12m AMRAP

12 Sumo D/L High Pulls (85/65)
15 Burpees
20 Sit Ups

Looks like fun. Remember, small increase on the linear progression. Use the 1.25 Lb plates we have in the box to make the appropriate jump. Don't be lame and think that a 2.5 Lb total increase is lame - what's really lame is making too big a jump and then stalling either in the workout or down the road, then having to unload and start over. Ego is a killer. This is a strict press too - no knees! Rest and then get into the MetCon. The hips create the drive on the barbell in the SDLHP, so use them not the arms. The arms finish the movement.

Steve fighting the Bear...I'm not sure who's winning this one....

Kendall

Setting up the Sumo Deadlift High Pull

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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 5/11/10

Kendall

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