WOD 3/15/17

PRE CLASS WARM UP

400m Jog, Then:
3 Rounds
10 Inchworms
12 Push Ups
15 Mountain Climbers

STRENGTH

Press – 5×4 +1 Push Press

METCON

400m Run
20 DB Snatches-10/arm (35/25)
20 DB Cleans (35/25)
100 Sit Ups
20 DB Cleans
20 DB Snatches-10/arm
400m Run

** Please do not drop dumbbells and put them back exactly from where you found them!! **

ADVANCED

400m Run
20 DB Snatches-10/arm (55/35)
20 DB Cleans (55/35)
100 Toes to Bar
20 DB Cleans
20 DB Snatches-10/arm
400m Run

POST CLASS

Coach Led Shoulder Stretch


CrossFit Centurion Programming

For the benefit of our athletes, we want all of you to have an understanding of our programming and the concept behind it. So, grab yourself a cup of coffee, click the link below, and burn the next few minutes educating yourself on why we do what we do, and what it means for you!

TRUST THE PROCESS!


Clearance Sale!!!!

Huge savings at CFC. Grab some of your favorite products & grab some CFC ladies tanks and  Fight 4 Life tees for cheap, cheap! We need to make room for new product and we have a bunch of stock on hand that needs to MOVE!!! F4L gear is in support of Public Safety PTSD treatment, and proceeds benefit the FRSN! Get some!!! Suns out, Guns out!


Mobility Class

Coach Nic has mobility class tomorrow night at 530 PM! Get in, get fixed, and get functional!!