Thursday, November 2, 2017

Calling all runners or wanna be  runners or any CFCR member who wants to join.

Start your Thanksgiving Day off on the right or left foot by giving back to those less fortunate in our community at the Annual Turkey ROCK Trot.  You and the Turkey ROCK Trot are changing lives by “Giving Back to the Community.” All of the proceeds from registrations and sponsorships are given to the Douglas Elbert Task Force to meet the immediate needs of residents of Douglas and Elbert counties who are in financial distress and/or at risk of becoming homeless. Whether you are a serious runner or leisurely walker, bring the whole family, start a new tradition and join the fun.

Crossfit Castle Rock is having a team for the Turkey Rock Trot and we want to get as many out there as we can.  If you would like to join in the fun register and join our team!

 

 

Strength

6 Minute EMOM:

3 Power Cleans @80%

 

WOD

7 Minute AMRAP:

10 Hang Power Cleans 115/75#
25 Double Unders

 

Core Down

Complete 30 Total Barbell Goodmornings

RX
ERock 7+20
Vance 5+4
Jared 7+6
Aimee O 3+21
Ben 6+2
Amanda ?
Aubree 7+8
Erin 4+6
Jeff W 6+2
Michele W 4+9
Mat 6+5
Toph 5+11
Marion 5+30
Grace 4+10
Hollywood 6+7
Curt 5+2
Kapitan 6+9
Bill 5+16
Annie 6+18
Christie 4+2
Max 7+14
Logan 6+15
McKown 7+7
Kirk 8+7
JTob 9+12
KK 7+7
Mer 8+10
PDiddy 7+9
Joe M 7+7
John L 7+10
Andy 6+3
Mroz 6+5
LC 6+11
Barb 6+7 Welcome Back!
Coltt 6+7

MOD
Richard 6+2
Joseph 5
Barb 4+10
Liana 4+10
Angie 5+6
Jenny ?
KDawg 5+6
Rebecca 4+5
Amber 3+8
Gwen 5+20
Jeff 5 – Welcome!
HMroz 5+10
Katie 3+8
Jon 4+15
Travis 6+40
Josh 4+50
Kanon 5+10
Jason P 5+8
Travis 4+7
Amiee 6
Chris 5+10
Sarah 7
Bunge 6+6

 

CROSSFIT ENDURANCE

WOD
Buy In: 1000 Meter Row

21-15-9
Deadlift
Hang Power Clean
Push Jerk

Cash Out: 1000 Meter Row

Level 1: 75/55#
Level 2: 95/65#

 

Core Down

3 Rounds:

10 GHD Sit Ups
20 Sec HS Hold

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text