Friday, December 9, 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.  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 btwbphototrack 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.




3 Rounds:

500 Meter Row
15 Power Snatch 95/65#
100 Double Unders (Mod=2x singles)

3 Rounds:

5 Pistols to Box (5 each Leg- set up box @ parallel)
*Adv: Weighted w/ KB


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