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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 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“

”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“

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, 1 hour, 56 minutes ago)

WOD 7/12/10

400m Run
21 Push Ups
21 Deadlifts (225/155)
10 Burpees

Rest 2 Min

400m Run
15 Push Ups
15 Deadlifts
10 Burpees

Rest 2 Min

400m Run
9 Push Ups
9 Deadlifts
10 Burpees

Interval based work to maintain high power output and reset the metabolic systems each go 'round. My gift to you!

A belated congrats to Trent and Jennie, a couple of our newest Level 1 CrossFit Trainers. You have probably seen them in the box taking over classes lately, but I am lame and forgot to throw them some love. It's awesome to have to great athletes, smart and friendly people on board to help us out!

Comments

->Trent

Monday July 12th, 2010 - 6:31 pm

"Thanks all. We are very humbled to be in the company of the great coaches at CFC and very honored that the members are actually showing up for our class times! You all are the best- looking forward to more fun wods in the near future."

->Mel

Monday July 12th, 2010 - 6:13 pm

"Trent and Jennie you make a fabulous addition to the CFC training staff."

->Andy M

Monday July 12th, 2010 - 4:48 pm

"Yeah!!!

Jennie did an awesome job with her first class!

A"

->Buddy Holly from HELL

Monday July 12th, 2010 - 12:43 pm

"Congratulations Jennie and Trent!!!!"

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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 7/12/10

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