Tuesday, November 7, 2017

It’s that time of year, the holidays!  Aren’t we all trying to avoid those holiday extra pounds and all while looking for the perfect gifts for our loved ones?

Now is a great time to give the gift that keeps on giving.  For every new referral you bring into Crossfit Castle Rock, you will receive a free month for yourself.  Share with your friends and family the amazing community at CFCR and get a little something extra for yourself.

 

WOD
“Randy”
75 Power Snatches 75/55#

*8 Minute Time Cap

STRENGTH
3 Rounds for Quality:
12 DB Front Rack Walking Lunges 50/35#
20 V- Ups
12 Ring Rows

Core Down
Stretch & Foam Roll

RX
Richard 645
Josh 505
Jim 558
Smitty 438
Jared 334
Big Ben 451
Joseph 624
Erika 635
Sully 603
Erin 807
GLord 634
Jeff 540
Brett 356
Matt V 506
Tweedy 844
Curt 530
Bill H 524
Toph 500
Hollywood 625
Special K 527
Katie 709
John A 810
Max L 423
Kapitan 446
Ryan 710
Dave N 814
Annie 427
Christy 540
Zach 550
Josh 628
Mike 653
JTob 353
Jenny 435
Christa 416
Travis M 543
Coltt 503
Bill F 423
ERock 437
Travis E 718
PDiddy 441
Kyle G 539
Denise 811
6’9″ 650
Joe M 457
KK 619
Chris 655
Mer 452
Robin 539
Adam 704
Jen R. 525 PR!!!

MOD
Portia 732
Aimee O. 732
Barb 751
Amber 635
Rebecca 713
Kelly G 750
HMroz 659
Grace 435
Darren 651
Sarah 239

CROSSFIT ENDURANCE

WOD
20 Minute AMRAP:

250 Meter Row
7 Hang Power Snatch
7 Thrusters
7 Burpee Box Jump Overs 24/20”

Level 1: 75/55#
Level 2: 95/65#

Core Down
3 Rounds:
Max Unbroken T2B (must be linked together)

Level 2
McKown 6+18 meters
Brett 6+140meters
Joe 6+49

Level 1
Travis 6+19
Riad 5+1
Cory 7+70 meters
Bob 6+100 meters
Amy B 4+17
Jon 5+18
Steve S 4+1
Connor 6+3
Jen Lay 5+139
Aubree 6

Mod
Woo 4+16
Ashleigh 7+21
Patrick 5+20
Shannon 4+15
BRad 5+166
Chris 5
Lindsey 5+180 WELCOME!!!!

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