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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…

Read more: Fight Gone Bad 5

”Ian, I wanted to send a quick note commending Rob for his help with getting me ready for my firefighter physical test. He generously offered to arrive an hour early to the gym before opening at 9 am to help… read more“

”Ian & Allison, I just wanted to Thank You two for being you, and positively encouraging me every day that I am in the box. I had a doctor appointment this morning at 9am (my usual time). My weight was… read more“

Read what our members think about CrossFit Centurion

Please visit our "Coaches Corner" on wordpress

->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.

" 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!

" 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

->THE SCOTT Sunday August 29th, 2010 - 9:58 am

"Thanks CFC fam for the kind words. Yeah, the whole labor process is exhausting, draining and very emotional. I am glad it's over and happy to be a parent. We still can't believe it however, it feel fantastic. Now, its time to get Jack bulked up." Posted in WOD 8/29/10

->lyz2814 Sunday August 29th, 2010 - 7:53 am

"Thanks for the sweet write up! If anyone wants to see some more pix from the Whitney trip, you can visit my gallery: http://gallery.me.com/emzaffarano/100140.

I will be posting more albums from my WY and CO adventures in teh next few days.

Congrats to Scott and Kelli on your new addition! The world needs more Virgos

" Posted in WOD 8/29/10

->Trent Sunday August 29th, 2010 - 6:57 am

"Congratulations to Scott and Kelli on the birth of their son. You are both great people and will make great parents. Cant wait to meet the lad in person and to have you guys around more often." Posted in WOD 8/29/10

->Kaysie from Cameron Park Saturday August 28th, 2010 - 12:15 pm

"Thanks Mel! =)

Fook Me! That WOD was cuh-razy hard! But I ran a mile today! YAY!" Posted in WOD 8/28/10

->Mel Saturday August 28th, 2010 - 9:09 am

"Happy birthday Rich and Kaysie. Have a wonderful day!" Posted in WOD 8/28/10

->The Clink Friday August 27th, 2010 - 9:09 pm

"6:15 RX'd PR by 38 seconds. But sadly did not meet my 3 month Goal to get a 5 min Fran..

F%*& YOU FRAN!!!!" Posted in WOD 8/27/10

CFC’s Very Comprehensive Diet Page

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 3 weeks, 5 days, 2 hours, 6 minutes ago)

WOD 7/9/10

3 Rounds

19 Wall Ball (20/14)
19 Box Jumps
19 Durpees (115/75)

Anyone guess how old Lauren is today? Lauren has been an integral part of CFC, helping us tremendously in making CFC run smoothly as she watches kids and helps us out around the gym without hesitation. Thanks Lauren and Happy Birthday!

What is a Durpee you may ask? Well, as it was explained to me a while back it is a Deadlift and Burpee combo. Do a D/L, then when the bar is set on the ground, hold onto it, kick the feet back into a push up plank position, do a push up on the barbell, jump the feet back up and do another D/L to start the cycle all over again. Fun stuff... I think....

The 70's Big Semnar wants to stop by the gym in August. So far I have 5 interested people but I need abouyt 5-10 more to make it worth everyone's while. If you are interested and wish to learn about strength training in a one day, lecture based seminar, please let me know. The cost is $85 and is open to anyone regardless of whether they belong to CFC or not. Please get back to me or leave a note in the comments ASAP so I can let Justin know. Thanks!

Lauren - "Screw Paleo! It's my damn birthday!"

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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 7/9/10

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