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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…
Testimonials
”  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“
”Ian & Allison, I’d like to kick-off the year with a HUGE thanks to both of you for the SUPERIOR training, knowledge of health & nutrition, and support you have given me since I joined the CFC family only a short… read more“
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Comments
->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. wink" 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! smile" 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 smile" 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
Nutrition
Forums
  • 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)
Posted in WOD's

WOD 7/14/10

“CRUELTY TO ANIMALS” 

10 Sumo Deadlift High Pull (135/95)
1 Handstand Push Up
9 SDLHP
2 HSPU
8 SDLHP
3 HSPU
….Cont’d…..
1 SDLHP
10 HSPU

This is fun. Heavy SDLHP's and HSPU. If you are not up to RX'd weight, then please scale accordingly. You should all know how to scale HSPU's, if not you will need to do HEAVY presses with dumbbells.

So what really went on at the 2010 CFC Summer Bash?? Check HERE to get a glimpse, but like Las Vegas, what happens at CFC, stays at CFC!

The next On Ramp Class will start on Monday, July 19th at 7 PM. The class is two weeks long and meets every M/W/F night at 7 PM. The cost is $125 and the class is all inclusive. If you or someone you know is interested, contact Allison ASAP to reserve a spot.

This is a perfect example of Triple Extension. Deanna making the SDLHP go up using the energy derived from her hips.

Comments

->Mel
Wednesday July 14th, 2010 - 7:51 am
"Fun party. Great photos.

Nice work Deanna."
->Ms Kelli
Wednesday July 14th, 2010 - 6:45 am
"Nice job Deanna! =)"

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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.