Friday, December 30, 2016

Our new facebook group for our CFCR members is up and running.  It is a closed group, but we want to be sure we get all of our members on there.  If you are not yet a part of the facebook group, please let a coach or friend know to add you or you may search Facebook for CFCR members and request to be added.  It’s a great platform to discuss things with fellow crossfitters.

Many of our members are finding Beyond the Whiteboard as a great tool to help them track their crossfit journey.  Use it to track your lifts so you can quickly assess percentages next time your in class doing strength.  Use it to track your workouts, this is especially great for benchmarks, so that when you redo those workouts you can compare easily.  If you aren’t currently on Beyond the Whiteboard get signed up today and don’t forget to request  to follow Crossfit Castle Rock.  Be sure to ask a coach if you have any questions!

 

 

WOD

8 Rounds:

200 Meter Run

7 Box Jumps 24/20”

7 Hang Power Cleans

Level 1: 115/75#
Level 2: 135/95#
Level 3: 155/105#

Core Down
3 Rounds:

15 Barbell Goodmorning
15 Weighted Russian Twist 45/25#

L3
Heim 1510
Jared 1548
Longo 1431
Terra 1447
Curt 1824
SM 1347
Kanon 1928
Liz 1645 (Welcome)
DLay 1434
PDiddy 1509
Bill F 1356
Terri 2649
Gregg 1940

L2
Cates 1911
Belinda 1448
Aubree 1501
Nicholl 1901
Cory 1549
Matt 1431
Kapitan 1745
Andy 1516
Max 1445
Colt 1744
Corrigan 1812
KK 1515
Danny 1809

L1
Trent 1624
Jason 1621
Lmello 1802
Gmello 1917
Michael 2152
Beth 1442
Sean 2159
Jon 1630
Collin 1928
Brad 1755
Jeff 2301
Tom 1918
JLord 1929

MOD
Big Ben 1800
Longo 1428
Erin 2022
AImee O 1700
Janet 2030
Barb 2033
Liana 2243
Jeremy 2000
Ben 2120
Max 1916
Kristin 2501
Alissa 2040
Kevin 1705
Ray 1740
Kelly 2138
Jenny 1822
Annie 1726
John 2053
Brad 1855
Deanna 2142
Dave 2126
Walter 1757
Bree 2114
Lisa 2107
Carrie 1843
Michelle 1655
Susie 1740

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