Friday, October 28, 2016

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BARBELL CLUB STARTING WEDNESDAY, NOVEMBER 16th!!!
MONTHLY MEMBERSHIP ONLY $50

Are you interested in joining our new Castle Rock Barbell Club??  We can’t wait to get started!
Barbell Club is for EVERYONE!

We have THREE expert coaches with extensive experience to coach your olympic lifts
ADAM STELLY – TAYLOR SLEAFORD – ELISA RHYNEDANCE

We are going to be offering 5 class times a week to start!  Wednesdays at 5:30am, 8:30am and 6:30pm and on Saturdays at 8:00 and 9:00am.

Barbell Club is free in November, so sign-ups are required in order to accomodate everyone!
Sign ups are located on the whiteboard in CFCR or at the front desk!

 

WOD

“Tabata That”

MB Cleans 20/14#
Double Unders
Push Ups (feet on plate)
KB Swings 53/35#

Tabata: 20 secs of work followed by 10 seconds of rest for 8 rounds. 1 minute rest b/w movements.

Score= Lowest number of reps in any given round of each movement. Combine score of all 4 movements for total score.

Core Down

3 Rounds:
10 GHD Hip Extension
30 Bicycles

RX
Justin 50
Josh C. 30
Tammi 23
Amanda ?
SM 69
Eric 39
GMellow 53
Vance 41
Chad 47
Terra 61
Jeff 38
Nicholl 36
Aimee 41
Curt 49
McKown 47
JLord 37
Marion 54
Beth 42
Grace 39
Chuck 25
Hollywood 42
LMello 41
Nate 33
Special K 50
Andy 41
Jodi 20
MChase 31
Joe 45
Connor 43
PDiddy 48
DP 42
Mroz 47
Bunge 33
Tom 33
Tweedy 22
Aubree 47

MOD
Ren 24
Gary 28
Barb 60
Janet 57
Erica 60
Michelle 62
Gretchen 72
Tonya 42
Heidi 68
Liana 59
Sabrina 54
Carol 41
Marty 36
Marsha 33
Megan 55
Amy 60
Woo 55
Karen 63
Angie 53
Cory 62
Jason 58
GLord 44
Travis 50
Jodi 15
Caleb 57
Jeff 53
Lesa 63
Randi 56
John 34
Brittany 26
Caroline 71
Gene 26
Christine 59
Jen S 42
Brad 64
Jeff 61
Jeff 58

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