Thursday, October 13th, 2016

castle_rock_flierThe Games are this SATURDAY!! All classes will be cancelled
Come & cheer on your CFCR athletes:

 Heart & Swole
Smith, Bre – Wilson, Sarah
Jacked O’Lanterns

Besant, Aubree -Smith, Katie
99 probs but a snatch ain’t 1
Holbrook, Carrie- Cacchione, Jen
 Flexy Beasts
Clark, Natalie- Notar, Meghan
 Hakuna Masquata
Hill, Briana -Chavez , Jasmyn
 Kipping Kats
Jeffers, Kate- Gamble, Katrina
Muscle Mavens
Roberts, Jennifer- Crawford, Kanon
 Swole Sistas
Herrington, Christy -Mello, Lindsay
Snatch This
Loftis, Elizabeth- Griffin, Melanie
Bolts & Broncos
McKown , Mark- Lord, Garrett
 Wodalicious
Davenport, Kayle -Haller, Max
D Rock
Esqueda, Mercedes- Kuzinski, Alena

________________________________

STRENGTH

Work up to heaviest weight of complex:

1 Clean+ 1 Hang Clean+ 1 Jerk

WOD

11 Minute AMRAP:

250 Meter Row

12 Front Squats 95/65#

12 Toes-to-Bar
Core Down

3 Rounds:

40 Second Weighted Plank

Rx:

Longo 245/4+20
Justin 185/3+13
Amanda165/?
Aubree 125/3+4
Smitty 195/4
Best 3+218m
Court 115/ 3+1
Belinda 115/ 4
Natasha 90/3
Erica 135/3+14 *Welcome
Kapitan 195/4+60m
Big Ben 225/4+131m
Nate 190/3+18
Max 185/5+23m
PDiddy 225/3+1
DLay 205/4+1
Darren 165/4+1
KK 130/4+20m
Erin 125/4+51m
Mer 130/4+27m
Justin 205/ 4+8
Joe 225/4+60m

Mod:

Megan 115/3+150
Caleb 185/3+5
Leslie 65/3+24
Taylor 45/ 3+95m
Ryan H 4+135m
Drew 145/3+5
Keith 115/4+151m
Barb 85/3+140m
Renee 55/ 3+133m
Erin 75/ 3+172m
Liana 95/3+190m
Grace 95/3+9
Annie 115/4
Megan W 65/3+24
Sam 80/3+1
Lesa 65/2+8
Ben 155/2+13
Megan 60/3+7
Gabriella 60/3
Ellie 60/3+1
Jenni 105/3+13
Min 195/3+5
Caroline 85/ 4+98m
Mat 185/ 2+8
Michael 165/ 2+8
Amiee 3+1
Jeff 115/ 3+23
Lex 125/ 3+13
Tracey 95/ 3+9
Tom 145/3
Katie 85/4
Alicia E 65/3+1
Robin 95/3+1
Mason 185/3+1
Don 105/3+1

_________________________________
slider17

WOD
Buy In: 500 Meter Run
5 Rounds:
15 Med Ball Cleans 20/14#
12 Burpees
9 Toes to Bar
Cash Out: 500 Meter Run
Core Down:

3 Rounds:

10 Hollow Rocks
10 Superman
____________
Rx:
Gregg 1859
Mckown 1723
Gretchen 2356
Steve 2013

Mod:
Ashleigh 1516
Mekay 2413
Sabrina 2335
Joseph 2045
Carol 2511
Wilma jane 2129
Charity 2424
Ashley 2210
Joni 2727
Jenna 2656
Jenni 2621
JAnet 2522____________________

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