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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, 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,   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“
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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, 1 hour, 55 minutes ago)
Posted in WOD's

WOD 7/17/10

20m AMRAP

5 Bear Complex
200m Run

Bear Complex = Full Squat clean - Thruster - Lunge Left - Lunge Right - Back Squat - Thruster = 1 Rep

Do a full squat clean, come up and go back into a thruster. Rack the bar on your back and do the lunges, then a full back squat, then a thruster off of the back. That's one.... Enjoy!

The CrossFit Games are on! Check out the CF Games 2010 site for live coverage and info on the event!
Congrats to Deanna Miller on checking off her goal of 10 full ROM, unassisted pull ups! Deanna has been working at them little by little and after getting a couple out unassisted a couple weeks ago, she finally strung together two complete sets of 10! Awesome work, Deanna.

What are your goals and where are you in achieving them??

Happy Birthday!

This tough guy just turned 30 the other day and we didn't even know it...So, we belatedly wish Shaun a happy birthday! Here's to many more years to come!

Comments

THE SCOTT's avatar
->THE SCOTT
Sunday July 18th, 2010 - 4:25 pm
"30...half way to 60 bro. wink"
Shaun's avatar
->Shaun from Outer Space
Saturday July 17th, 2010 - 10:51 pm
"Ha ha ha!!! Thanks T$$$"
->T-Money
Saturday July 17th, 2010 - 5:17 pm
"30??!! Let the long term pain begin!! Happy Bday Fool!"

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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.