New Website!

Our new website is up and running, thanks to SMH Design Solutions! You can access our new website at http://www.crossfitcenturion.com.

The daily WOD will be shown under the WOD tab at the top of the page.

This site will continue to exist as a place for Crazy Ivan to rant and write other articles that can be linked to from the main site.

Our Facebook page(s) and Instagram account are still up and running, so you can keep in tune with CFC no matter where you go!


 

WOD 5/13/17

PRE CLASS WARM UP

800m Jog -or- 1000m Row

METCON

20m AMRAP

20 Deadlifts (135/95)
15 Wallball (20/14)
20 Hang Power Cleans (135/95)
15 Wallballs (20/14)
20 Push Press (135/95)
15 Wallballs (20/14)

ADVANCED

20m AMRAP

20 Deadlifts (155/115)
15 Wallball (30/20)
20 Hang Power Cleans
15 Wallballs
20 Push Press
15 Wallballs

POST CLASS

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


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 5/12/17

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!