Tuesday, February 10th 2015

<p style=”background: white;”><strong style=”mso-bidi-font-weight: normal;”><span style=”font-size: 10pt; font-family: Arial, sans-serif; color: rgb(34, 34, 34);”><iframe width=”560″ height=”315″ src=”https://www.youtube.com/embed/q0nQvLJXFi8″ frameborder=”0″ allowfullscreen=””></iframe> </span></strong></p> <p style=”background: white;”><strong style=”mso-bidi-font-weight: normal;”><span style=”font-size: 10pt; font-family: Arial, sans-serif; color: rgb(34, 34, 34);”> ARE YOU DOING THE OPEN?<br> <br> <img src=”/Websites/crossfitcastlerock/images/cf_games_2015_logo.png” style=”float: left;”></span></strong></p> <p style=”background: white;”><strong style=”mso-bidi-font-weight: normal;”><span style=”font-size: 10pt; font-family: Arial, sans-serif; color: rgb(34, 34, 34);”>Sign up here:<br> </span></strong></p> <p>Hey CFCR, it’s that time of year! Go to <a href=”games.crossfit.com”>games.crossfit.com</a> and register for the 2015 Crossfit Open.  Make sure you link to our affiliate team, Crossfit Castle Rock.  More details to come!</p> <p style=”background: white;”><strong><span style=”font-size: 10pt; font-family: Arial, sans-serif; color: rgb(34, 34, 34);”>Strength Skill</span></strong></p> <p style=”background: white;”><span style=”font-size: 10pt; font-family: Arial, sans-serif; color: rgb(34, 34, 34);”>On the 90 second mark for 6 rounds:<br> <br> 6 Push Jerk 155/105#<br> 4 Bar Muscle ups or 8 C2B Pull-ups/ Pull-ups<br> 6 Burpees<br> <br> <strong style=”mso-bidi-font-weight: normal;”>WOD</strong></span></p> <p> <span style=”line-height: 115%; font-size: 10pt; font-family: Arial, sans-serif; color: rgb(34, 34, 34);”>3 Rounds:<br> 400 Meter Run<br> 20 Wall Ball 20/14#<br> 10 Hand Stand Push-ups</span></p> <p><span style=”line-height: 115%; font-size: 10pt; font-family: Arial, sans-serif; color: rgb(34, 34, 34);”><strong>RX</strong></span></p> <p>Steve C 16:09<br> Justin B 7:50(2rds)<br> Terra 13:38<br> Cory 14:26<br> Toph 13:02<br> Bill 19:55<br> Brian H 15:58<br> John L 17:09<br> Brett 1500<br> Barb 1443<br> Josh P 1353<br> Clayton 1500<br> Bill F 17:31<br> <br> </p> <p><span style=”line-height: 115%; font-size: 10pt; font-family: Arial, sans-serif; color: rgb(34, 34, 34);”><strong>MOD</strong></span></p> <p><strong></strong>Tammi 13:39<br> Josh 15:27<br> Kyle 10:54<br> Meegan 13:40<br> Amanda 11:34<br> Andrea 15:20<br> JenL 13:37<br> Belinda 13:37<br> Brain 12:48<br> Amy 10:40 (2rds)<br> Mel 12:18<br> Dave L 15:06<br> Chris 13:45<br> Allen 14:07<br> John B 14:03 HRM 601<br> Nikki 13:01<br> Garrett 13:31<br> JD 13:42<br> Heidi 13:58<br> Linda 14:26<br> Trina 11:42 *Welcome<br> Steph 17:16<br> Christine 14:44<br> Michael 14:25<br> Meredith 11:55<br> Jen P 12:13<br> Crusher 12:50<br> Tommy 14:27<br> Marie 16:07<br> H Kilby 13:27<br> H Mroz 12:00<br> Nicholl 12:50<br> Aimee 16:17<br> Audrey 15:15<br> Garrett 11:40<br> Ryan 15:24<br> Joe 12:14<br> Agster 15:45<br> Hollywood 14:23<br> Carrie 16:28<br> Joc 14:12<br> Curt 10:02<br> Tonya 14:31<br> Amanda C 14:48<br> Marion 13:09<br> Brooke 14:05<br> Jason 13:20<br> DeEtte 20:36<br> Kelly G 16:25<br> Christine 14:32<br> Trent 13:14<br> Rayn 12:51<br> Jodi 13:25<br> Andrew 13:21<br> Joe C 15:00<br> Scott 1252<br> Michelle 1508<br> Tracy 1434<br> Kailyn 1217<br> Jen Lay 1252<br> Colleen 1354<br> PDiddy 1200<br> Gene 1413<br> Alicia 1530<br> Justin 1350<br> Special K 1615<br> Erich 1505<br> Steve 1230<br> Brady 1135<br> Alena 1203<br> Ryan 1518<br> Adam 1426<br> Anthony 12:35<br> Lyndy 15:07 *Welcome*<br> Cheyenne 12:55<br> Alex 15:24<br> Ryan 15:40<br> Tom 15:35<br> Michelle 17:16<br> Barnett 13:54<br> Wes 14:27<br> <br> <br> <br> </p> <p><strong>ALT</strong></p> <p>​Max<br> Alicia Whole30 17:13<br> Janel 16:57 *HRM 428<br> Ray 12:29<br> Leah 12:57<br> Judy 18:38<br> Aaron 14:41<br> Wilma Jane 15:13</p>

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