Tuesday, February 24th, 2015

<p><img src=”/Websites/crossfitcastlerock/images/national_nutrition_month.jpg”>  </p> <p><img src=”http://www.crossfitcastlerock.com/Websites/crossfitcastlerock/images/b.png” style=”float: left;”></p> <p> </p> <p> </p> <p><span style=”font-size: 32px; color: rgb(227, 108, 9);”><span style=”font-size: 24px;”>Coach BRENDA </span></span></p> <p>MARCH IS NATIONAL NUTRITION MONTH!</p> <p>In celebration of National Nutritional Month we will be offeringCOMPLIMENTARYnutrition services for the entire month of March! We will be providing you with a number of options to help educate and promote a healthy eating lifestyle.</p> <p>Nutrition is a HUGE part of how successful you will be in your fitness goals and in your life whether your goal is to lose weight, become stronger and faster or to just maintain a healthy lifestyle. You are definitely what you eat and your food has EVERYTHING to do with how you look, how you feel and how you perform at the gym and as well as in your life. Here at The Gym of Castle Rock & CrossFit Castle Rock we believe that nutrition is the foundation of your health and fitness.</p> <p>Come celebrate with us for the month of March and let us help guide you to reach your target goals and get your nutrition spot on!</p> <p>What to expect:<br> 1) 30 day Nutritional tips<br> 2) Weekly nutrition blogs<br> 3) A Sale on the Whole 30 guide book<br> 4) A why nutrition is important seminar (at the end of the month Time/Date TBD)</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);”>Strength</span></strong></p> <p style=”background: white;”><span style=”font-size: 10pt; font-family: Arial, sans-serif; color: rgb(34, 34, 34);”>EMOM x 10<br> ODD- 12 Unbroken Pull-ups or ME<br> EVEN- 12 Front Rack Lunges 115/75#</span></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><span style=”mso-bidi-font-weight: normal;”><span style=”font-size: 10pt; font-family: Arial, sans-serif; color: rgb(34, 34, 34);”></span></span></p> <p> <span style=”line-height: 115%; font-size: 10pt; font-family: Arial, sans-serif; color: rgb(34, 34, 34);”>21-15-9<br> Push Jerk 95/65#<br> Sumo Deadlift High-pull 95/65#</span></p> <p> </p> <p><strong>RX</strong></p> <p>Doug 5:52<br> Chandra 6:50<br> Courtney 6:15<br> Meegan 6:17<br> Clayton 3:19<br> Amanda 3:54<br> JLord 5:12<br> Belinda 4:25<br> Kyle 6:52<br> Justin 4:37<br> Kat 8:55<br> Holly 5:22<br> Heim 5:21<br> Dave L 7:58<br> Tammi 5:52<br> Josh 5:51<br> Curt 3:50<br> Leslie 8:08<br> Gary 6:03<br> Vance 9:36<br> Joe C 7:34<br> Jon 7:15<br> Marie 7:53<br> Greg 4:55<br> Garrett 5:47<br> Nicholl 8:32<br> Cory 4:05<br> Hollywood 6:50<br> Toph 4:23<br> Brian 6:41<br> Jason 7:12<br> Lindsay 8:49<br> Brooke 6:55<br> Joe H 3:10<br> Christine 7:11<br> Tim 3:02<br> Fran 6:35 **My Zone 455<br> Rob B 3:42<br> Carrie 5:48<br> J Lay 4:59<br> D Lay 4:58<br> Nate 7:04<br> Ryan Lee  7:11<br> KK 4:36<br> Scott E 5:17<br> Brett 6:28<br> Manuel 6:42<br> Alicia S 5:01<br> DP 3:55 **My Zone 602<br> Sp. K 6:02<br> Nicole B 7:29<br> Tommy 4:56<br> Terra 3:26<br> Chelsea 4:14<br> Marion 2:37<br> Anthony 4:58<br> Alex 7:59<br> <br> <br> </p> <p><strong>MOD</strong></p> <p>Alicia 8:46<br> Andrea 6:19<br> Chris 5:01<br> Gretchen 7:14<br> Sue 9:L13<br> Barks 7:21 **My Zone 743<br> Liana 7:13<br> Linda 6:40<br> Heidi 7:01<br> Amanda C 7:20<br> Ray 7:11<br> Aimee 6:42<br> Trina 6:17<br> Michelle 7:54<br> Ginger 6:11<br> Carrie 8:35<br> Trent 6:30<br> Mandy 8:38<br> JOc 6:42<br> JR 8:12<br> Kelly 3:23<br> Ashley 8:24<br> Leah 6:32<br> Michelle B 6:12<br> Jack 5:58<br> Dumas 5:30<br> Melanie 5:57<br> Brady 5:54<br> Woody 5:20<br> Mick 4:45<br> Gary B 5:23<br> Erin B 7:06<br> Erich 6:51<br> Mendie 5:07<br> Lindy 7:28<br> Barnett 7:04<br> Tom 6:50<br> A Best 8:12<br> Kayle 7:09<br> Shelby 7:05<br> Michael 7:01<br> Christine 6:24<br> Michelle 7:46<br> Charity 6:43<br> Ron 5:21<br> Jeff 6:14<br> Katelyn 8:52<br> Travis 7:25<br> Alex 5:28<br> Ryan 8:52<br> Deanna 6:41<br> Abby 4:38<br> Chipper 8:36<br> Wilma Jane 6:28<br> Curtis 8:52<br> Leslie 7:05</p> <p> </p> <p><strong>ALT</strong></p> <p><strong></strong>Max<br> Steve C</p>

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