Tuesday, May 23rd

CFC Strength & Conditioning

Strength & Conditioning

PRE CLASS WARM UP

3 Rounds

200m jog
20 Lunges

OLYMPIC WEIGHTLIFTING

10m EMOM

-Clean + Front Squat
- Clean & Jerk

METCON

100 Double Unders, Then:

4 Rounds
10 DB Snatch/Arm (35/25)
10 Burpees

Then, 500m Row

ADVANCED

100 Double Unders, Then:

4 Rounds
10 DB Snatch/Arm (55/35)
10 Burpees Over DB

Then, 500m Row

POST CLASS

100 Hip drop/raise side planks
Accumulate 2m quad Stretch/side
Accumulate 1m hip flexor stretch/side

Notes:

5/18/17


Our 10 AM group getting after it on the rowers! 

5/17/17


Even if the coaches can’t squeeze in a cool down stretch session, it’s important that all athletes take it upon themselves and stretch! If you want to be injury free and keep yourself moving and functional well, make sure you get some time in on those muscle groups that were worked during your training session!

5/16/17


AlleyCat and LuLu representing!

5/15/17


Congrats to CFC’ers Matt Phillips (far left) and Gerald Campbell (3rd from left) as they were recently sworn in as Sac Metro Fire fighters! Both men come from other fire service agencies and will be stationed at the Sac Metro Airport! Stay safe!

WOD 5/13/17

PRE CLASS WARM UP

800m Jog -or- 1000m Row

METCON

20m EMOM

A) 10 Wallball (20/14)
7 Push Ups
B) 10 Swings (55/35)
5 Pull ups

ADVANCED

20m EMOM

A) 10 Wallball (30/20)
7 Elevated Push Ups
B) 10 Swings (75/55)
5 Pull Ups (CTB)

POST CLASS

3 Rounds – 100m Waiter Walks
** 100m right arm / 100m left arm **

***********************************************************

CFC Barbell Club – Olympic Weightlifting session – 10-11 AM

8m EMOM

2 Snatch Grip Deadlift + 2 Hang Power Snatch
1 Snatch

5m Rest

Snatch – Heavy Single – 3 Attempts Only

5m Rest

8m EMOM

Deadlift + Hang Clean + Front Squat
Clean & Jerk

5m Rest

Clean & Jerk – Heavy Single – 3 Attempts Only


Fight 4 Life Fundraiser

Our 2nd Annual Fight 4 Life fundraiser for PTSD treatment for public safety personnel is coming up! This year’s event is scheduled for June 24th at CFC! Last year’s event raised almost $20k to go to the First Responder Support Network (www.FRSN.org)

Registration is now open and available on the home page of our website!!

In the meantime, we have sent all CFC members an email regarding the event and our request for sponsors. If you didn’t get it, please check your email spam folder. We will be sending out the email a couple more times also. If you have questions, please contact Allison for information about how you can help make a difference in the lives of our public safety professionals!


Email

We have been having issues with our email since our new site came up. Until we get it fixed, please use crossfitcenturion@gmail.com instead of our usual staff email.

Thank you!


 

WOD 5/12/17

PRE CLASS WARM UP

3 Rounds

200m Row
10 Stiff Leg DL (45/35)
10 Front Squats (45/35)

STRENGTH

Dynamic Deadlift

3 Reps every 30s. for 8 min
– 55% 1 RM

METCON

15m AMRAP

10 DB Thrusters (35/25)
15 Burpees
500m Row

ADVANCED

15m AMRAP

10 DB Thrusters (55/35)
15 Burpees
500m Row

POST CLASS

Coach Led Banded Stretching


Barbell Club

CFC Barbell Club Oly lifting this Saturday at 10 AM! Be there and get snatchy!!


Fight 4 Life Fundraiser

Our 2nd Annual Fight 4 Life fundraiser for PTSD treatment for public safety personnel is coming up! This year’s event is scheduled for June 24th at CFC! Last year’s event raised almost $20k to go to the First Responder Support Network (www.FRSN.org) More info on registration and the workout will be coming soon!

In the meantime, we have sent all CFC members an email regarding the event and our request for sponsors. If you didn’t get it, please check your email spam folder. We will be sending out the email a couple more times also. If you have questions, please contact Allison for information about how you can help make a difference in the lives of our public safety professionals!


Email

We are in the process of transitioning to our new website over the next couple days. As such, our email may not be working. If you send an email to staff@crossfitcenturion.com, please CC it to crossfitcenturion@gmail.com also. This will ensure we get the email and can respond back to you.

Thank you!


 

WOD 5/11/17

PRE CLASS WARM UP

1000m Row
20 Push Press (45/35)
10 Deadlifts (45/35)

OLYMPIC WEIGHTLIFTING

10m EMOM

Hang Snatch + 2 OHS
Snatch + 2 OHS

METCON

16m EMOM

A: 7 Power Snatch (95/65)
B: 15 Sit Ups (10)

ADVANCED

16m EMOM

A: 7 Power Snatch (115/85)
B: 12 Toes to Bar -or- GHD Sit Ups

POST CLASS

2m L Hang or L Sit

** Scale with knee tuck hold **


Fight 4 Life Fundraiser

Our 2nd Annual Fight 4 Life fundraiser for PTSD treatment for public safety personnel is coming up! This year’s event is scheduled for June 24th at CFC! Last year’s event raised almost $20k to go to the First Responder Support Network (www.FRSN.org) More info on registration and the workout will be coming soon!

In the meantime, we have sent all CFC members an email regarding the event and our request for sponsors. If you didn’t get it, please check your email spam folder. We will be sending out the email a couple more times also. If you have questions, please contact Allison for information about how you can help make a difference in the lives of our public safety professionals!


Email

We are in the process of transitioning to our new website over the next couple days. As such, our email may not be working. If you send an email to staff@crossfitcenturion.com, please CC it to crossfitcenturion@gmail.com also. This will ensure we get the email and can respond back to you.

Thank you!


 

WOD 5/10/17

PRE CLASS WARM UP

3 Rounds

200m Row
30 Flutter Kicks
10 Push Ups

STRENGTH

Push Press – 5x5x70% 1RM

METCON

15m AMRAP

40 Swings (55/35)
50 Double Unders
400m Run

ADVANCED

15m AMRAP

40 Swings (70/55)
50 Double Unders
400m Run

POST CLASS

10m Rolling Out


Fight 4 Life Fundraiser

Our 2nd Annual Fight 4 Life fundraiser for PTSD treatment for public safety personnel is coming up! This year’s event is scheduled for June 24th at CFC! Last year’s event raised almost $20k to go to the First Responder Support Network (www.FRSN.org) More info on registration and the workout will be coming soon!

In the meantime, we have sent all CFC members an email regarding the event and our request for sponsors. If you didn’t get it, please check your email spam folder. We will be sending out the email a couple more times also. If you have questions, please contact Allison for information about how you can help make a difference in the lives of our public safety professionals!


Barbell Club

CFC Barbell Club Oly lifting this Saturday at 10 AM! Be there and get snatchy!!


Email

We are in the process of transitioning to our new website over the next couple days. As such, our email may not be working. If you send an email to staff@crossfitcenturion.com, please CC it to crossfitcenturion@gmail.com also. This will ensure we get the email and can respond back to you.

Thank you!