WOD 3/17/17

We are sad to say that today’s 615 AM class will be the last one for Coach Reno. Reno departs CFC to focus on family and professional responsibilities for a while. Reno has been with CFC for many years, first as a client and then as a coach. He has been integral in helping get the early morning class on it’s feet and keeping it steaming along. His attitude, personality, and knowledge will be sorely missed! From all of us at CFC, we want to say “Thank You” to Coach Reno for his efforts and dedication to CFC and we wish him all the best!!


PRE CLASS WARM UP

3 Rounds

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

STRENGTH

Deadlift – 4×4

METCON

30m EMOM

A) 150m Row
B) 15 Wallball (20/14)
C) 5 Power Cleans (135/95)

ADVANCED

30m EMOM

A) 150m Row
B) 15 Wallball (30/20)
C) 5 Power Cleans (155/115)

POST CLASS

Coach Led Banded Stretching


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!