Monday, December 22nd 2014

<p><strong><img src=”/Websites/crossfitcastlerock/images/swiz.jpg”> </strong></p> <p><strong>Olympic Weightlifting Clinic, Saturday, January, 3rd 2015<br> </strong><br> All Levels – 12:45pm – 3:30pm<br> Advanced – 3:45pm – 5:00pm<br> <br> Limited to 20 Athletes:<br> <br> All LEVELS 12:45pm-3:30pm Cost: CFCR/GYM Members $40 Non-Members $50<br> ADVANCED ONLY 3:45pm-5pm Cost: CFCR/GYM Members $20 Non-Members $25<br> COMBINING BOTH Cost: CFCR/GYM Members $50 Non-Members $60<br> <br> SIGN UP AT THE FRONT DESK to reserve your spot today!! 303-663-4966</p> <p><strong><br> “On the 11th Day of Christmas”</strong></p> <p><strong>WOD</strong><br> <br> “Tabata Total Reps”<br> <br> Tabata KB Swing 53/35#<br> <br> Tabata Box Jump 24/20″<br> <br> Tabata Sit-up<br> <br> Tabata Med Ball Clean 20/14#<br> <br> *Score= Total Reps Performed<br> ** Tabata is 8 Rounds of: 20 seconds on, 10 seconds off. Rest 1 full minute after each full Tabata movement.</p> <p><strong>RX</strong></p> <p>Justin B 280<br> Kat 194<br> Chandra 286<br> Terra 311<br> Josh 261<br> Tammi 241<br> Steve C 269<br> Andrea 248<br> Courtney 275<br> Kyle G 315<br> J Lord 250<br> Belinda 302<br> Nicholl 253<br> Gary 312<br> Keith 258<br> Michelle 232<br> Joe C 222<br> Gooch 232<br> Curt 335<br> Garrett 239<br> Mark 327<br> Taylor 325<br> Cory 373<br> Toph 296<br> Hollywood 308<br> Grace 317<br> Sherry 268<br> Kirk 339<br> Brooke 294<br> Kapitan 315<br> Bill H 263<br> Spencer 393<br> Jen P 290<br> Steph P 310<br> Ryan 296<br> Jared 286<br> JR 290<br> Christine 238 (Nice RX)<br> Kalyn 298<br> RobB 279<br> Min 261<br> DLay 343<br> Aimee 247<br> Amanda -<br> Meegan 287<br> Carrie 279<br> Ryan 277<br> Katie 243<br> Leiner 327<br> Erich 265</p> <p><strong>MOD</strong></p> <p>John B 220 **MY ZONE 543 calories<br> Max 272<br> Alicia 215 *WELCOME*<br> Joni 223<br> Janet 238<br> JD 241<br> Sue 241<br> Gretchen 180<br> Roger 284<br> Audrey 237<br> Sarah 258<br> Spencer 156<br> Devon 250<br> BB 277<br> Roger 275<br> Lloyd 243<br> Barnett 333<br> Ester 169<br> Leah 205<br> Denise 260<br> Lloyd 243<br> Barnett 333<br> Esther 169<br> Leah 205<br> Denise 269<br> Criag 171<br> MichelleA 249<br> Phil 246<br> Brad 264<br> <br> </p>

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