Tuesday, November 29, 2016

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Castle Rock Barbell Club has been a huge hit so far!
We have had a great turnout and seen so much progress in just these first two weeks!
Hurry and get signed up by Wednesday and get a free t-shirt and car sticker!!
These will have the Barbell Club logo and only be available to those in barbell club.

Three options to choose from
Month To Month – $50/month
6 Months – $45/month
1 Year – $40/month

*Sign up forms are available at the front desk, from a coach in crossfit or Wednesday in Barbell Club.

 

Strength

“Turkey Challenge Strength”

Find 4RM Hang Power Clean

WOD

For Time:

50 Burpee Box Jumps 24/20”
*Every 30 Seconds perform 1 Clean & Jerk
*No Clean & Jerks after 8 Minutes.

Level 1: 95/65#
Level 2: 115/75#
Level 3: 135/95#

Core Down
3 Rounds:

10 Open Books Each Side
5 Plank Up Downs

L3
Vance 653
Heim 724
Amanda 600
Aubree 722
KK 530
Kirk 545
Kanon 620
Barry 752
Max L 529
Josh P 826
Justin 628
Curt 750
Kyle 723
PDiddy 553
MRoz 902
Joe 528
Erin521
Min 827
Dave 421
Bill F 515
Special K 759
Sarah 558
SM 354
Corrigan 451
Kyle 526

L2
Jeff 749
Munique 753
Grace 620
Sully 724
Jenny 803
Andy 647
Mike G 730
Bill H 1046
Jack 728
Reggie 725
L Mello 829
Ben 840
Connor 557
Jen 759

L1
Gary 828
Jared 841
Megan 717
Kelli 701
Tammi 700
Trent 627
Hollywood 1004
Andy 934
Woo 1010
MAndy 817
Christy H 615
Caleb 826
Frank 500
Nate  620
Josh 930
Travis 930
Erica 850
Eric 628
Tyler 659
Tracy 839
Denise 944
Michelle 700
Susie 955
Garret 728
Alan 907
Kristi 908
Matt 813
Robin 750

MOD
Max 857
Sarah 810
Angie 845
Shaq 1041
Gretchen 827
Sage 800
Keith 550
Leslie ?
Taylor 739
Ellie 1002
Kelly G 838
John 1020
Carrie H 840
B-rad 817
Lesa 934
Tristan 702
Megan 848
Gene 1021
Scotty 406
Nataleigh 638
Alicia E 805
Tiffeny 917
Kelli 858

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PARTNER WOD
3 Rounds:

1000 Meter Row (alt every 250)
20 Toes-to-Bar
30 Med Ball Cleans

Core Down
3 Rounds:

10 V Ups
5 Plank Up Downs

RX

MOD
Barb and Heidi 2116
Janet and Leanna 2115
Joni and Jenni 2434
Steve / Trent 1937
Val meghan 2035
KEvin/Nat 1825
John/Sully 1750
Amy B/ carol 1905
Alissa/Meghan 2122
Val/ Meg N 2035
Latonya/Nikki 1924
Mckowns 1828

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