Tuesday, February 17th 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);”><img src=”/Websites/crossfitcastlerock/images/griff_021515_group_picture.jpg”>  </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(79, 129, 189);”><span style=”font-size: 18px;”>Post “HERO” WOD picture of the brave members that challenged the workout “Griff” this last Sunday!</span></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);”>WOD</span></strong></p> <p style=”background: white;”><span style=”font-size: 10pt; font-family: Arial, sans-serif; color: rgb(34, 34, 34);”>For Reps:<br> <br> <u>2 Rounds</u><br> <br> Double Tabata x 4:<br> Shoulder-to-Overhead <br> Row (cal)<br> <br> Rest 1 minute<br> <br> Double Tabata x 4:<br> Power Snatch<br> Hand Release Push-ups<br> <br> Rest 1 minute<br> <br> ** Alternate between movements.<span style=”mso-spacerun: yes;”>  </span>Double Tabata is :40 seconds ON, :20 seconds OFF</span></p> <p> <span style=”line-height: 115%; font-size: 10pt; font-family: Arial, sans-serif; color: rgb(34, 34, 34);”>Advanced- 115/75#<br> Intermediate- 95/65#<br> Novice- 75/55#</span></p> <p><span style=”font-family: Arial, sans-serif; color: rgb(34, 34, 34);”><span style=”line-height: 15.3333320617676px; font-size: 13px;”><strong>ADV</strong></span></span></p> <p><strong></strong>Clayton 209<br> Heim 212<br> Alicia S 214<br> Hollywood 161<br> Toph 201<br> Cory 217<br> Curt 219<br> Joe 216<br> Jason F 147<br> Kapitan 224<br> Fran 190 HRM<br> P Diddy 215<br> DP 210 (Mod)<br> Marion 217<br> Anthony 183<br> <br> <br> </p> <p><span style=”font-family: Arial, sans-serif; color: rgb(34, 34, 34);”><span style=”line-height: 15.3333320617676px; font-size: 13px;”><strong>INT</strong></span></span></p> <p><span style=”font-family: Arial, sans-serif; color: rgb(34, 34, 34);”><span style=”line-height: 15.3333320617676px; font-size: 13px;”>Cates 213<br> JLord 178<br> Amanda<br> J Brink 215<br> Kyle 201<br> Andrea 158<br> Terra <br> Courtney 174<br> Heidi 152<br> JD 205<br> Vance 219<br> Chris 203<br> Garrett 201<br> Jon 173<br> Marie 195<br> Tommy 208<br> Mark 209<br> Sherry 138<br> Brooke 158<br> Keith 199<br> Brian H 207<br> Jen P 203<br> J Lay 192<br> Taylor 233<br> Buck 169<br> Scott E 198<br> KK 200<br> Mer 199<br> Scott 165<br> Jack 178<br> R Lee 214<br> Alex 141<br> Tom 170<br> Chandra 203 (Mod)<br> Jeremy 233<br> D Lay 240</span></span></p> <p><span style=”font-family: Arial, sans-serif; color: rgb(34, 34, 34);”><span style=”line-height: 15.3333320617676px; font-size: 13px;”><br> <br> <br> </span></span></p> <p><span style=”font-family: Arial, sans-serif; color: rgb(34, 34, 34);”><span style=”line-height: 15.3333320617676px; font-size: 13px;”><strong>NOV</strong></span></span></p> <p><span style=”font-family: Arial, sans-serif; color: rgb(34, 34, 34);”><span style=”line-height: 15.3333320617676px; font-size: 13px;”>Pat<br> Rick 177<br> Aimee 89 m<br> Alicia C 147 m<br> Kenton *welcome<br> Sue 173 m<br> John B 210 HRM<br> Gary 264<br> Gretchen 147 m<br> Liana 168<br> Linda 180 m<br> Lislie 214<br> Steve 155<br> Sabina 152 HRM<br> Lindsay 159<br> Joc 191 m<br> Amanda C 161<br> Audrey 138<br> Danette 179<br> Kiley 190 *welcome<br> Joc T 190 *welcome<br> Trina 178<br> Mandy 154<br> Grace 205 m<br> Kelly 220 m<br> JR 215<br> Ryan F 254 m<br> Steph 173<br> TWills 190<br> Aimee 128<br> Leah 151<br> Christine 147<br> Carrie 153 m<br> Megan 175<br> Campbell 232<br> Dumas 197<br> B Rad 222<br> Michelle A 159<br> Darren 207<br> Kilby 216<br> Nicole B 203<br> Min 239<br> Tracy 167<br> Grif 188<br> Best 194<br> Stacy 123 (Mod)<br> Kara 123 Mod<br> Kayle 203 Mod<br> Shelby 169 Mod<br> Alex 188 Mod<br> Ally 160 Mod<br> Wes 195<br> Jen 174 Mod<br> Erich 224 Mod<br> Barnett 234 Mod<br> Wilma Jane 206 Mod<br> Lindy 141 Mod</span></span></p> <p><span style=”font-family: Arial, sans-serif; color: rgb(34, 34, 34);”><span style=”line-height: 15.3333320617676px; font-size: 13px;”> <br> <strong>ALT</strong></span></span></p> <p><span style=”font-family: Arial, sans-serif; color: rgb(34, 34, 34);”><span style=”line-height: 15.3333320617676px; font-size: 13px;”>BK</span></span></p> <p><span style=”font-family: Arial, sans-serif; color: rgb(34, 34, 34);”><span style=”line-height: 15.3333320617676px; font-size: 13px;”><br> <br> </span></span></p> <p> </p> <p> </p>

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