WOD 5/9/17

PRE CLASS WARM UP

3 Rounds

200m jog
20 Lunges

OLYMPIC WEIGHTLIFTING

10m EMOM

Hang Clean
Clean + Front Squat + Jerk

METCON

15m AMRAP

20 Cal Row
20 Wallball (20/14)
20 Box Jumps

ADVANCED

15m AMRAP

20 Cal Row
20 Wallball (30/20)
20 Box Jumps

POST CLASS

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


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 5/8/17

PRE CLASS WARM UP

3 Rounds

200m Row
12 Air Squats
10 Stiff Leg D/L (45)
8 Push Ups

STRENGTH

Back Squat – 5x5x80% 1RM

METCON

20m EMOM

A: 5 Deadlifts (185/135)
25 Double Unders
B: 150m Row

ADVANCED

20m EMOM

A: 5 Deadlifts (225/155)
25 Double Unders
B: 150m Row

POST CLASS

2m Hamstring/leg
1m Squat Position


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 5/6/17

PRE CLASS WARM UP

1000m Row, then:

3 Rounds

10 DB Row/side (15/25)
10 Inch Worms

METCON

4 Rounds

50 Air Squats
10 Pull Ups
10 Hang Power Cleans (135/95)

ADVANCED

4 Rounds

50 Air Squats
10 Pull Ups (CTB)
10 Hang Power Cleans (155/105)

POST CLASS

400m Team Farmer Carries

** Grab a partner and a HEAVY set of DB’s or KB’s and go for a 400m walk together. Share the workload! **


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!


 

WOD 5/5/17

PRE CLASS WARM UP

400m Jog, then:

3 Rounds

7 Bent Over Bar Rows (45/35)
10 Stiff Leg DL (45/35)

STRENGTH

Deadlift – 4×5×75% 1RM

METCON

20m EMOM

A: 7 Thrusters (95/65)
B: 10 Burpees

ADVANCED

20m EMOM

A: 7 Thrusters (135/95)
B: 10 Burpees over Bar

POST CLASS

2m Superman Plank
1m Cobra Pose


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!


CFC’s Member of the Month

Name: Shawna Biava

Age: 47

How long have you been doing CF? 6 1/2 years

What made you join? After I turned 40 it was time to do something for myself

What changes have you seen since you started?  More energy, I’ve leaned out, found muscles I didn’t know I had. Crossfit is a personal growth journey disguised as exercise.

Advice for new crossfitters? You have to clean up your eating if you want to see changes in the gym

What is your favorite movement? Overhead squats or deadlifts

What is your favorite wod? Anything with rowing

Least favorite movement? Running

Least favorite wod? Anything with running

Favorite cheat meal? ice cream

What do you enjoy doing outside the gym? Snow skiing, waterskiing, camping, traveling

What is one fun fact about you? I was on the Sac State waterski team in college

What inspires you? Strong women who balance work, family, and still have time to take care of themselves

Add a little background info about yourself: I’m a wife and mother to three kids. My husband Don and I have been together for 17 years.  We live on property in Wilton and I love country living.  I grew up in Cupertino and moved to Sacramento for college. I have been in the wellness industry for 10 years working for the Juice Plus Company and have been able to stay home with my kids for the last 8 years. We recently bought a vacation home in Truckee and try to get up to our mountain heaven as much as possible.  I lost both my parents this last year and really feel like CFC has become my family!

WOD 5/4/17

PRE CLASS WARM UP

3 Rounds

200m jog
20 Lunges

OLYMPIC WEIGHTLIFTING

10m EMOM

Clean + 2 Front Squat + Jerk

METCON

3 Rounds

50 Double Unders
30 Wallballs (20/14)
15 Box Jumps

ADVANCED

3 Rounds

50 Double Unders
30 Wallballs (30/20)
15 Box Jumps

POST CLASS

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


Women’s Self Defense Class

Ladies – If you are a current CFC member, Felipe Braggio is offering a FREE women’s self defense class at his Brazilian Jujitsu studio located in the front of the Swimstitute in our Sports Complex this evening. This class is ONLY for women – no men will be present aside from Felipe and the Oakland PD instructor. The session is from 4-520 PM on Thursday, 5/4/17! Show up, sign up, and become deadly!!


 

This is what happens when things aren’t supervised at the gym. Fitness graffiti!!! Damn kids!!!! 😉