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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…
Testimonials
”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“
”  Ian & Allison, It’s uncharacteristic of me to write a letter recommending a “business” to others but I hold you both in such high regard and have had such amazing results from your instruction that I feel compelled to… 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 5/29/10

"Homewrecker"

3 Rounds

10 Clean & Jerk (135/95)
3 rounds of "Cindy" 
- 5 Pull Ups
-10 Push Ups
-15 Squats

A Rob and Andy creation. Don't hold me accountable. The C&J's can be power or full squat cleans. Scale accordingly on the weight.

There will be no classes held at CFC on Memorial Day - 5/31/10. Normal operations will resume on Tuesday. Enjoy your day off!

A couple of notables:

First, congrats to Tyler and Sean for passing their Paramedics test. They studied their asses off over the past few months, put everything else on hold and got it done! That's friggin' great and a step towards a great career! Next time you see them in the box, please give them a congrats on their efforts!

Also, CFC wishes Steve "Smurph" Murphy a happy 40th! Steve has been my partner for the past several years, in the air and on the ground with the dogs. We have had the good and bad luck of being in involved in all kinds of up's and down's over the past 6 years and Steve has been there to be the middle man to bail your's truly out of the occassional dumb situation due to a couple momentary lapses of reason. Good partners are hard to come by. Happy Birthday! Enjoy Sin City!

Oh by the way, in dog years you'd be dead.... wink

Smurph & Myke

One other thing to note...Trent pulled 450 for a Deadlift on Wednesday...No joke, that's all due to his strict adherence to the strength program and being consistent in his workouts. Unreal work, Trent!

Progenex is having some issues as they grow. They are temporarily out of stock in some of their products (Recovery formula) and they changed the affiliate codes. So, that means anyone ordering will not see their discount until the HTML code for their link is updated. The affiliate code is "CENTURION10". Notice it is in all caps, which is the new change. So, if you order and are not seeing the discount come up, please try entering it with the all caps "CENTURION10". If that still doesn't work, then let us know and we will personally place the order.

CrossFit Centurion PROGENEX link

Comments

Buddy Holly's avatar
->Buddy Holly from HELL
Saturday May 29th, 2010 - 1:50 pm
"Smurph you're not OLD...just experienced!! Happy Birthday!!

The credit for today's hellacious WOD goes to Big D...Darby! This is the same WOD he and his friend did on his wedding day and continue to do on his wedding anniversaries (and you guys think I'm crazy!). For all of you that suffered through it....Great job!

The SCOTT also graced us with his presence today. Rocking all white, the SCOTT set two new PR's...Squat 435lbs and Deadlift 465lbs. Great job!

Enjoy your Memorial Day Weekend...and be safe out there...especially you, Lauren!"
Shaun's avatar
->Shaun from The mountain
Saturday May 29th, 2010 - 1:10 pm
"Happy birthday Smurph! Congrats on being officially old!! Have a gud time and enjoy."

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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.