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
”Hey Ian- I am still on program and have lost 50+ lbs so far. Aside from the Schindler’s list jokes from co-workers, I have never felt better. I went from a size 40 duty pant to a size 34. Two… read more“
”Ian, You never cease to amaze me bro! You emailing all of us with what I am totally sure is absolute genuine concern and interest. You’re an amazing person. My wife and I speak about you and your knowledge and… 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 5/12/10

3 Rounds

33 Swings (55/35)
33 Push Ups
33 Wall Ball
33 Box Jumps

Someone is turning 33, so Happy Birthday, Kristy! Now let's celebrate it with her CFC style!

If anyone needs to scale do 2 Rounds and  22 & 33 Reps.

 

Coach Crazy Ivan and the birthday girl at NorCal Sectionals!

Comments

->bowman
Wednesday May 12th, 2010 - 6:34 pm
"HAPPY BIRTHDAY.... cheese"
Buddy Holly's avatar
->Buddy Holly from HELL
Wednesday May 12th, 2010 - 12:06 pm
"Happy Birthday Kristy! Mel...I've got my eye on you!!"
->Mel
Wednesday May 12th, 2010 - 11:51 am
"There better be birthday cake when we're done."
->Katie C.
Wednesday May 12th, 2010 - 11:19 am
"Oh and Happy Birthday. Sorry I forgot."
->Katie C.
Wednesday May 12th, 2010 - 11:19 am
"I agree with Mel. This workout looks like hell."
->"The Calves"
Wednesday May 12th, 2010 - 9:43 am
"Mel- no crying just be glad she is not turning 50 today, suck it up...Happy Birthday Kristy. BTW, I will not be at class today...hahaha"
->Kaysie from Cameron Park
Wednesday May 12th, 2010 - 8:08 am
"Happy Birthday, Kristy!!!"
->Mel
Wednesday May 12th, 2010 - 7:30 am
"Happy Birthday Kristy. But, shouldn't we be doing 3 rounds of 11 to equal 33?"
THE SCOTT's avatar
->THE SCOTT
Wednesday May 12th, 2010 - 6:50 am
"Happy Birthday, Ian, why 33 reps? I thought she was turning 27? LOL. This looks like a good one."
->Jennie
Wednesday May 12th, 2010 - 5:43 am
"Yes girlie, Happy Bday!!!!"
->Amy
Wednesday May 12th, 2010 - 5:04 am
"HAPPY BIRTHDAY KRISTY!!!! grin"

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.