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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, 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“
”  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

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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 6/30/10

5 Rounds
 
40 Double-unders
30 Box jumps
20 Kettlebell swings (55/35)

Congrats to Kendall and Deanna for getting out their first pull ups! Both ladies came in motivated, grabbed a bar and banged out a few sets of full ROM pull ups! Nice work!!

The next CFC On Ramp class will start July 5th at 7 PM. If you or anyone you know is wanting to get started with CrossFit Centurion, then this is the perfect opportunity. Please contact Allison or CFC staff to reserve a spot ASAP!

Many of you have noticed and contributed to the Goal Board at the gym. Many of you have not....lame....

For those of you who have, I would hope you are working on the specified goals each and every day or they are just empty words on a whiteboard. Do something to further that goal after or before each session. I have not noticed many people checking off goals, so now is the time to start in on them. You can see Rob has met one of his goals of "Seeing Jesus during a 5x5", but no one else is really making a dent on it. It's up to you to work for them, I can't do that part for you.

Comments

->Parshi from Cali
Wednesday June 30th, 2010 - 6:27 pm
"ME!!! jk wink It'll be Denise! That woman kicks boote everytime! Deanna and Kendall, excellent work ladies! If I'm ever in an alley fight, I hope you both are my back-up! Great job, well done!"
Buddy Holly's avatar
->Buddy Holly from HELL
Wednesday June 30th, 2010 - 10:17 am
"Who's going to be our first lady to deadlift 300lbs?"
->Kaysie from Cameron Park
Wednesday June 30th, 2010 - 9:52 am
"CONGRATULATIONS Kendall and Deanna!!! That's friggin' awesome!!!"
Buddy Holly's avatar
->Buddy Holly from HELL
Wednesday June 30th, 2010 - 8:51 am
"So…Ian is throwing down the gauntlet!

I guess I need to work on my handstand push ups now…gotta start preparing for the “Centurion Crusher II”. And if you guys are wondering what the Centurion Crusher II is…don’t ask!"
Buddy Holly's avatar
->Buddy Holly from HELL
Wednesday June 30th, 2010 - 8:33 am
"Congratulations Kendall and Deanna!! WOW… you guys went from doing zero pull ups to doing several sets of pulls last night. This just goes to show you guys…hard work and dedication does pay off. Great work ladies, one goal down…next goal, deadlift 300lbs!"

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