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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…
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”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“
”You two have inspired me and I feel wonderful!! Since I started working out in October of 2009 and took the month of December off (total of 8 months of working out) I have lost 13 pounds. I have lost… read more“
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Comments
->Benjamin Wednesday September 8th, 2010 - 3:04 pm
"12:42 w/ 135 lb barbell w/ 1:00 min rest between rounds. 5 rounds." Posted in WOD 9/8/10
->Buddy Holly from HELL Wednesday September 8th, 2010 - 1:55 pm
"Hahahahaa....Those of us going "BIG BOY" will do it in the driveway. In fact, we will do it in front of the "second roll-up"....with my BOOM BOX blaring....YeeHaw!!!!! (Just kidding smile )." Posted in WOD 9/8/10
->CFC Admin from Sacramento County Wednesday September 8th, 2010 - 12:39 pm
"This WOD is actually supposed to be done with a barbell, but in light of my weenie, complaning neighbor we went with DB's If you do it with a bar, I would recommend making sure Mr.Sandinmythong is gone, or do it in the driveway. Otherwise, man up and do it with 55 Lb DB's - they are hard!" Posted in WOD 9/8/10
->Buddy Holly from HELL Wednesday September 8th, 2010 - 9:55 am
"I'm thinking about running this WOD...looks like a good one! However, I need to make it interesting...so I'll run it with a 145lb bar. Anyone interested? If you're interested, be at the 6pm class." Posted in WOD 9/8/10
->Kaysie from Cameron Park Monday September 6th, 2010 - 8:33 pm
"2 thumbs waaaay friggin' up for the WODs on the 1/2 hour!!!" Posted in WOD 9/5/10
->Tricia Monday September 6th, 2010 - 5:13 pm
"Like the time changes...Maybe I won't be fashionably late anymore! tongue rolleye" Posted in WOD 9/6/10
->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
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 1 Month, 1 hour, 45 minutes ago)
Posted in WOD's

WOD 7/28/10

"NANCY"

5 Rounds

400m Run
15 Overhead Squats (95/65)

A benchmark favorite of mine. Get some!

REMINDER: Allison and I will be out of town over the weekend and will not be running Monday and Tuesday morning, noon or 4 PM classes. Andy and Rob are once again helping out and resuming the schedule at 5 & 6 PM. We don't get out too often, so we are jumping on the opportunity. Sorry for the inconvenience, but rest might be a good thing for you!
Register on-line for the 70's Big Seminar via the link on the left sidebar. The seminar will be held at CFC on August 14th at 10 AM. Register now since the event is capped at 30 participants! If you want to get stronger and know more about the science and concepts behind pure strength training, this is a great chance to do it!

Deanna - Performing for an audience

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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.