Tuesday, January 27th 2015

<p><strong><img src=”/Websites/crossfitcastlerock/images/new_lower_price.jpg” style=””> <em></em></strong></p> <p><strong>Curious about that TV in the CFCR room & what the little boxes are that change color during a persons WOD?</strong></p> <p><strong>You can have one of the BEST training tools around!  MY ZONE HEART RATE MONITORS ARE AVAILABLE AT CFCR for a NEW LOW PRICE!!</strong></p> <p><strong style=”color: rgb(192, 0, 0);”>MYZONE®</strong> is a chest strap and monitoring system that transmits heart rate, calories and effort in real time to a live display and wirelessly uploads that data to a logbook that can be accessed online or through the free <span style=”color: rgb(192, 0, 0);”><strong>MYZONE®Lite App.</strong></span></p> <p>Why is it important to monitor your heart rate when you exercise?</p> <p>• Your heart rate is a convenient, reliable, personal indicator of the<span style=”color: rgb(192, 0, 0);”><strong> intensity of your exercise</strong></span>.<br> • It’s good to know the intensity of your exercise so you can vary  it depending on your fitness level and the goals you want to achieve by exercising.</p> <p>INTERESTED?  HAVE QUESTIONS?  See Spencer or Fran</p> <p>Curious WHY you should use it?  Ask a current member!</p> <p><strong>WOD</strong></p> <p>On the 3 minute x 5 (For 15 minutes):</p> <p>15/12 Calorie Row<br> 3 Deadlifts<br> 15 Box Jumps 20/12”, as fast as possible</p> <p>Deadlift weight:<br> Level 4- 315/225#<br> Level 3- 255/185#<br> Level 2- 225/155#<br> Level 1- 185/115#</p> <p>At the 20 minute,</p> <p>4 Rounds, for time:</p> <p>12 Deadlift 135/85#<br> 9 Hang Power Cleans 135/85#<br> 6 Push Jerk 135/85#</p> <p><strong>MOBILITY (6:30pm)</strong></p> <p>​Spine: Thoracic/ Lumbar<br> <br> ______________________________________</p> <p><strong>RX</strong></p> <p>Pat 8:15 (2 rds)<br> Belinda 6:50<br> Terra 4:22<br> Josh 8:52<br> Amanda 7:00<br> Jeremy 6:53<br> Garrett 8:28<br> Alicia 8:26<br> Joe 5:46<br> Marie 7:50<br> Meredith 6:19<br> Mark 10:45<br> Hollywood 10:45<br> Toph 7:25<br> Greg 10:21<br> John L 8:30<br> DeEtte 10:03<br> Marion 4:02<br> Bill 8:48<br> Kapitan 7:22<br> Brian H 10:45<br> Fran 8:18 **498cal<br> D Lay 11:12<br> Campbell 13:26<br> Scott E 8:46<br> Spidey 12:26<br> Erich 8:36<br> Barb 5:58<br> Carrie 7:32<br> Tim 3:23<br> Courtney 7:40<br> J Lay 5:59<br> Chelsea 6:54<br> Kenzie 5:42<br> SP K 7;25<br> KK 8:11<br> Carolann 7:37<br> Ryan L 10:06<br> Leiner 6:11<br> <br> <br> </p> <p><strong>MOD</strong></p> <p>Steve 4:18<br> Meegan 6:44<br> Alicia 6:39<br> Andrea 6:30<br> JLord 7:00<br> Tammi 7:59<br> Justin 5:52<br> Doug 7:40<br> Linda 7:40 (3 rds)<br> Chris 6:04<br> John B 8:06 **My Zone 640 Calories<br> Heidi 7:13<br> Liana 7:14<br> Nikki 7:45<br> Ketih 7:45<br> Steph 8:28<br> Danette 9:31<br> Audrey 6:56<br> Lindsey 8:50<br> Nicholl 7:19<br> Sabina 10:50**512<br> Karen 7:13<br> Gary 7:39<br> Sarah 10:19<br> Agster 7:24<br> Joc 10:31<br> Ray 7:07<br> Jen P 7:21<br> Christine 8:21<br> Carrie 8:25<br> JR 8:32<br> T Wills 5:44<br> Lesa 8:52<br> Leah 8:38<br> Mike B 7:58<br> Mel 7:04<br> Denise 8:11<br> Michelle B 5:30<br> Darren 6:31<br> Dumas 7:49<br> Sean 5:50<br> B-rad 5:36 <br> LC 5:37<br> Melissa 7:47<br> Joe 8:07<br> Erin 5:17<br> Melanie 6:22Jodi 7:12<br> Alex 6:50<br> G Man 7:48<br> Kara 6:14<br> Min 3:52<br> Stacy 6;08<br> Anthony 6:56<br> Jeff 7:12<br> Brian 5:57<br> Ryan 7:33<br> Ron 8:34<br> Dana 7:19<br> Tom 8:51</p> <p><strong>ALT</strong>​</p> <p>Kyle<br> Sandy<br> Amy <br> Max<br> Curt<br> Cory<br> Spencer<br> <br> </p>

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