Monday, January 19th 2015

<p><img src=”/Websites/crossfitcastlerock/images/olyclass.gif” style=””> </p> <p>Registration for the next 6 week cycle of the Olympic Lifting program is now open. This next cycle will begin the week of <strong style=”color: rgb(255, 0, 0);”>January 26th</strong>.</p> <p>The Olympic program is a 2 day a week program will be running on Mondays and Wednesday. This is a 6 week Olympic style strength & conditioning program focused on improving overall strength and technique in the Snatch, Clean and Jerk. </p> <p>Members who sign up receive an individualize program printed out for each 3 week program tailored to individual needs. Each program will consist of exercises and progressions to enhance technique as well as improve absolute strength during the program. Throughout each session members will receive individualized instruction, programming, and coaching by our Olympic coach. </p> <p>By the end of this program participants should receive in depth knowledge about the Olympic movements, improved technique, and PR’s in multiple lifts. This program is only $175 for the entire 6 week program. There are limited spots so don’t miss out! See the Front Desk for more information regarding this program!</p> <p>There will be two separate class times for the Beginner class, and one time for Intermediate/Advanced class.</p> <p>Beginner Class 1<br> Monday & Wednesday 5:30 am</p> <p>Beginner Class 2<br> Monday & Wednesday 4:30 pm</p> <p>Intermediate/Advanced Class<br> Monday & Wednesday 6:30 am</p> <p>*Class schedule is based on interest. A minimum of 4 people will be required.<br> *You must have previously taken a beginner class to sign up for the Intermediate/Advanced class.</p> <p><strong><br>  </strong><strong>WOD</strong></p> <p>2000 Meter Row<br> 50 Pistols<br> 30 Hang Power Cleans</p> <p>Level 3- 185/125#<br> Level 2- 155/105#<br> Level 1- 115/75#</p> <p><strong><span style=”text-decoration: underline;”>LEVEL 3<br> </span></strong>Max 2114<br> Curt 1533 RX<br> Toph 1829 RX<br> Stephens 2219<br> Barb 1657 RX<br> Josh P 16:08<br> P Diddy 19:25 RX<br> Bill F 23:23 RX<br> John Lay 18:05 RX<br> <br> <br> <strong><span style=”text-decoration: underline;”>LEVEL 2<br> </span></strong>Kyle G 18:21 RX <br> Josh 1748<br> Pat 1630 RX<br> Cates 1736<br> Amanda 1722<br> Meegan 1800<br> Belinda 1937<br> Jason 1728 RX<br> Alicia 1939<br> Cory 1615 RX<br> Bill H 2054<br> Fran 1620 RX **My Zone 548 calories<br> Budge 16:57<br> Carolann 17:47 RX<br> Gregg 17:10<br> J Lay 16:41<br> Carrie H 17;10 RX<br> Min 19:39<br> Jeremy 18:38 RX<br> Steve S 17:29 RX<br> <br> <br> <br> <br> <strong>​<span style=”text-decoration: underline;”>​LEVEL 1<br> </span></strong>Mroz 1411<br> Tammi 1635<br> Matt H 1632<br> Chandra 1636<br> Courtney 1717<br> Gary 1542<br> Marie 2024<br> Sue 2046<br> Michelle 1804<br> Nikki 1645<br> Jeff 1607<br> Janet 1820<br> Joni 1811<br> Gretchen 1830<br> Adam 1850<br> Linda 2143<br> Crusher 1648<br> KK 1758<br> Amanda 1805 – WELCOME!!<br> Nicholl 1719<br> Ray 1740<br> Jill 1859<br> LC 1459<br> Brady 1538<br> Barks 1532 **My Zone 622 Calories<br> Nunley 1735 RX<br> JD 1630<br> Jen P 1750<br> Brooke 1537<br> Kilby 1422<br> Keith 1540<br> Randy 1925<br> Corolla 1902<br> Christine 1827</p> <p>B-Rad 16:07<br> Gooch 15:17<br> Michelle 19:47<br> Claudia 18:20<br> Eric W 18:50<br> Scott E 14:40<br> Erin 16:20<br> Rob B 15:00<br> Joe 15:30<br> Campbell 16:49 RX<br> Liana 17:02<br> Laura 18:20<br> Nate 15:53<br> Phil 17:57<br> Scott 19:39<br> Benjamin 23:56<br> Alicia C 22:03<br> Justin 17:30<br> A Best 17:55<br> Gene 21:13<br> Aimee 22:16 RX<br> G Man 23:42<br> Ryan 14:54<br> Erich 17:09<br> Mendie 16:38<br> Jewels 17:44<br> Brad 16:32<br> Liz 18:50<br> Mer 16:29 RX<br> Ally 19:25<br> Wes 15:56<br> Ron 14:46<br> Ryan 19:33<br> Wendy 19:29<br> Danette 18:18<br> Tom 16:57<br> Steve 20:29</p> <p> </p> <p>ALT<br> Haddad – My Zone 335 Calories<br> Spencer<br> Taylor<br> DP <br> Leiner<br> Tim<br> Clay</p>

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