Thursday, November 3, 2016

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There is a lot going on at CFCR!  What’s all the buzz about?  Looking to add more to your training?  

Crossfit Castle Rock offers additional programs to help you achieve your personal goals.

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Looking to improve your conditioning or your capacity?  Wanting to make it through those longer metcons?  Try out our Pulse Program on Tuesdays and Thursdays!  Many of our members have already given it a try and love it!  There are no barbells used, giving a greater focus to cardio and endurance!Pulse caters to experienced individuals who want to improve conditioning, those new to Crossfit looking to build a foundation before moving to more technical exercises, and everyone in between!

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NEW PROGRAM STARTING NOVEMBER 16th!!  Sign up in NOVEMBER & get a FREE T-shirt & Car Sticker!
Barbell Club will be free in November to give everyone the opportuinity to try it out, and then only $50 for a monthly membership beginning in December.

Barbell Club will meet two times per week and can be easily implemented into your training Program.  (Class Times: Wednesday 5:30am, 8:30am & 6:30pm Saturday 8:00 and 9:00am.)  You will also have access to Open Gym (Allows use of platforms and Equipment). Coaching by three EXPERT Coaches with extensive experience
Adam Stelly, Taylor Sleaford and Elisa Rhynedance.

 

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Crossfit isn’t just for adults.  We also offer a Kid’s Fitness Program with Coach Justin Story.  Whatever sport your child plays, they will benefit from our ATHLETIC PERFORMANCE TRAINING with Coach Justin Story, Former Professional and Collegiate Athlete.  The program is designed to be fun and teach on sports performance technique and CrossFit technique and exercises.

Tuesday/Thursday 4:30-5:30

Sign up at the FRONT DESK
Only $50 / month / child

ALL AGES WELCOME!

 

Strength

Sumo Deadlift
3-3-3-3-3

WOD

10-9-8…3-2-1

Toes-to- Bar
Wall Balls

Gymnastics

Accumulate 1:30 in HS Hold

RX
Amanda 648
Belinda 642
Smitty 446
Justin A 625
Jared 728
Jfruh 427
Aubree 644
Mandy 634
K Dawg 944
Nicholl 623
Brett 749
McKown 511
G Lord 854
Sully 8
J Lord 1005
Josh 533
Toph 7-
L Mello 824
Brad 756
Christy 1132
Cory 407
Nate 642
Bill H 655
Max 431
Connor 612
Chase 554
Gregg 656
Jason 751
Aimee 717
Meredith 621
DLay 642
Kyle 542
Dave 642
Kalyn 642
MRoz 649
Heim 456
PDiddy 629
Special K 733
Kirk 412
Jules 512
Jeff 645
Dawn 850
SM 428
Jenn 745
Bill F. 501
Eric 717
Joe 528
Corrigan 607

Mod
Ren 658
Aimee 641
Joni 645
Andy 615
Janet 841
Heidi 740
Tanya 635
Woo 720
Kanon 857
Meghan 833
Carol Ann 815
Andy 627
Megan 640
Hollywood 727
Angie 914
John 642
Ryan 618
Bre 643
Annie 632
Jenny 637
Fran 644
Ben 630
David 810
Caroline 814
Denise 801
Bryan 738
Scott 958
Michele 708
Min 652
Ellie 650
Sam 751
Darren 530
Tristan 732
Tyler 759
Matt 714
Jodi 838
Suzie 858
Michelle 631
Alicia 707
Robin 830
Ben 734
Shannon 708
Patrick 625
Mason 628
Erica 525

 

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WOD
14 Minute AMRAP:

20 Box Jumps
20 Box Dips
20 DB Goblet Squat
10 DB Bent Over Row Left
10 DB Bent Over Row Right

Core Down:

40 Hollow Rocks

RX
Rick 5+10
Jenny 4+10
Latonya 4+10
Megan 3+50
Ashleigh 5+19
McKay 3+47
HMroz 3+3
Sully 3+45
McKown 5+13
Amy 4+53
Ray 4+1
Nikki 4+3

MOD
Johnna 4+3
Val 4+14
Karen 4+10
Carol 4+3
Sabrina 4+3
Charity 3+40
Kristin 3+17
Marion 4

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