Tuesday, December 16th, 2014

<p><img style=”” src=”/Websites/crossfitcastlerock/images/LESSONS-LEARNED-WHOLE30.jpg”> </p> <p>Looking for a challenge to get you back on track after the Holidays? We are excited to be partnering with The Whole30 and Body Fat USA for our next challenge! Challenge starts Jan 12th and we will be taking only 75 athletes, sign up starts December 17th at the front desk. </p> <p><strong>Strength</strong><br> <br> On the Two Minute Mark for 20 minutes:<br> 10-9-8-7-6-5-4-3-2-1<br> Deadlift, Increasing<br> <br> *Add weight to each set for 10 rounds.<br> Score of the Day= Last Weight Lifted <br> <br> <strong>WOD</strong><br> <br> “Annie”<br> <br> 50-40-30-20-10<br> Double Unders<br> Sit-ups<br> <br> <em>Deadlift Scores:</em></p> <p><span style=”text-decoration: underline;”><strong>MOBILITY</strong></span></p> <p>DP<br> Denise<br> Andrew L<br> DeEtte<br> D Lay<br> Spencer</p> <p><strong><br> Men</strong></p> <p> Josh 315<br> Pete 325<br> KyleG 395<br> Justin 215<br> Rick 315<br> John 275<br> Vance 345<br> <strong>Mroz 455<br> Spencer 460 *5lbs > Mroz **My Zone – 430 calories</strong><br> Gary 295<br> Toph 455<br> Mark 365 *PR!<br> John 365 **My Zone – 546 calories<br> Garrett 320 *PR!<br> Bill H 405 <br> Sp. K 365<br> Kapitan 345<br> Brian H 335<br> Gregg 335<br> JR 275<br> Ryan 325 *PR!<br> Craig 215 PR<br> Spidey 405<br> Buckland 305<br> Scott E 405<br> Tim 515<br> Dumas 225 PR<br> Clay 515<br> Campbell 265 PR<br> DP 335<br> Ryan 305<br> Jeremy 325 PR<br> Leiner 445 PR<br> Steve S 330<br> Erich 385<br> Brad 315<br> Gene 335 PR <br> DLay 415 PR<br> Randy 175<br> Jeff 265<br> Ryan 145<br> Tom 255<br> Brian 260</p> <p> </p> <p><span style=”text-decoration: underline;”><strong>Women</strong></span><br> Tammi 165<br> Sandy 205<br> Meegan 275 *PR!<br> Kat 165<br> Chandra 205<br> Jen 195<br> Andrea 195<br> Nichole 205 *PR!<br> Alicia 205<br> Aimee 145 *PR!<br> Devon 205<br> Sarah 155 *PR!<br> Danette 215 *PR!<br> Hollywood 225<br> Audrey 215<br> Carrie 115<br> Brooke 235<br> Marie 205<br> Brynn 265<br> Joc 205<br> Christine 195<br> Steph 180<br> Ryan 325<br> Blake 175<br> Brenda 235<br> Jen P 200<br> Denise 205<br> Laura T 170 PR<br> JLay 295<br> Mer 190 PR<br> Carolina 170 PR<br> Michelle B 205<br> Kalyn 235 PR<br> Jodi 170PR<br> Amanda 215<br> Esther 115 PR<br> Carrie 255<br> Katie 170 PR<br> DeEtte 205<br> Melanie H 115 PR<br> Mendie 135<br> Carola 125<br> Tracey 155<br> Deanna 155<br> Jennifer 235<br> Allie 105<br> <br> <strong><span style=”text-decoration: underline;”>Alt</span></strong><br> Terra<br> Max<br> Clay<br> Cory<br> Josh P</p> <p> </p>

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