Thursday, November 6th, 2014

<p><strong><img src=”/Websites/crossfitcastlerock/images/I_welcome_you.jpg” style=”width: 500px; height: 500px;”> </strong></p> <p><strong style=”color: rgb(192, 0, 0);”>We will be using Heart Rate monitors now at CrossFit Castle Rock!!</strong></p> <p> There are great advantages to HR training. We can dial in on your fat burning zones so you can see the very best and fastest results. Each person will be training at their optimal heart rate so we can customize each persons programming. </p> <p>Below the workouts written on the board will be your heart rate zone. Stay within that heart rate for your best results. If you do not have a HR monitor, we recommend trying one! </p> <p>Other Crossfit facilities around the US are starting to use these training tools in their daily classes for achieving optimal results for their clients!</p> <p>Interested?  Have questions?  Want to give one a try?  <br> email : or or call 303-663-4966</p> <p><strong> </strong><strong>STRENGTH</strong></p> <p>Clean & Jerk<br> <br> 5-5-3-3-1-1-1</p> <p><strong>WOD</strong></p> <p>10-9-8-7-6-5-4-3-2-1<br> Box Jumps 24/20″<br> Push Press</p> <p>Adv-Sub Push press for HSPU<br> RX-115/75#<br> Int-95/65#</p> <p><strong>ADV<br> </strong>Vance 708<br> Pete 920<br> Steve C 1203<br> Terra 751<br> Heim 823<br> Brink 435<br> Campbell 515<br> Aimee 11:21<br> Bill H 17:03<br> Kapitan 8:28<br> Josh P 7:29<br> Brett 5:54<br> DLay 5:29<br> Tim 7:00<br> Jeremy 6:18<br> Toph 10:00 (ROM)<br> <br> <br> <strong>RX</strong><br> Matt H 914<br> Kilby 932<br> Joe H 554<br> Mroz 644<br> Carolann 745<br> Jon S 8:51<br> Leslie 7:12<br> Stephens 7:46<br> Alicia 6:55<br> Jim 9:57<br> Sherry 7:40<br> Hollywood 8:43<br> Marion 13:46<br> Curt 5:04<br> Fran 6:37<br> Dan 6:12<br> Jen 10:18<br> DeEtte 8:53<br> Mark 6:56<br> JLay 6:15<br> Scott E 7:47<br> Carrie H 6:29<br> Min 9:06<br> Steve 6:00<br> Meredith 5:31<br> Rob 8:35<br> Andrew L 4:58<br> <strong><br> INT<br> </strong>Meegan 701<br> Kat 959<br> Andrea 910<br> Rick 1132<br> JD 613<br> Chris 617<br> Karen 7:22<br> Nicholl 7:36<br> Marie 7:50<br> Kenzie 7:33<br> Sara 8:14<br> T-Race 7:08<br> Steph F 7:46<br> Garrett 7:27<br> Erin 8:02<br> Buckland 7:05 <br> Joe 5:48<br> Kalyn 5:40<br> John 5:25<br> Jason 6:49<br> Melani 7:12<br> Erich 6:33<br> J-Bone 7:41<br> Ron 9:46<br> Nikki 9:29<br> <br> <br> </p> <p><strong>MOD</strong><br> Kyle G 508<br> Sp K 722 (115#)<br> John B 831<br> Jeff C 1104<br> Marshall 1001<br> Stephanie 8:33<br> Audrey 8:36<br> Ray 6:13<br> Agster 7:29<br> Kyle 6:49<br> Brynn 6:57<br> Gina 9:48 *WELCOME*<br> Gary 6:44<br> Carrie 8:52<br> Liana 7:54<br> Dumas 7:10<br> Megan 12:25 (wod with 1200m run)<br> Brian 7:56<br> Dana 10:07<br> Wilma Jane 9:48<br> Dave 10:13<br> Tom 7:30<br> <br> ALT: <br> Spencer<br> LR<br> Kyle G<br> Emmalee <br> Blake </p> <p> </p>

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