Wednesday, December 3rd, 2014

<p><strong><img src=”/Websites/crossfitcastlerock/images/CrossFitChristmasCard-watermark_large-480x270_(1).png” style=””> <img style=”” src=”/Websites/crossfitcastlerock/images/nate.jpg”> </strong></p> <p>Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.<br> We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.<br> <br> </p> <p><strong>“On The Third Day of Christmas”</strong></p> <p><strong>Wod</strong></p> <p>“Nate”</p> <p>20 minute AMRAP:</p> <p>2 Muscle-up</p> <p>4 Hand Stand Push-up</p> <p>8 KB Swings 70/53#</p> <p><strong>RX</strong><br> Pete 10<br> Pat 12+3<br> SteveS 8+4<br> Vance 13+2<br> LR 9+8<br> Toph 6+1<br> J 11+5<br> Kirk 14+1<br> Spidey 6<br> Buckland 7+5<br> Jason 11<br> DLay 14+3<br> Taylor 15<br> Jeremy 13<br> <br> </p> <p><strong>Scaled</strong><br> Mroz 6<br> Terra 11<br> Adam 7<br> Rick 10<br> BigBen 9<br> Kat 10<br> MattH 11+5<br> Justin 9+6<br> Logan welcome back!<br> Alena 14+13<br> Liz 7+6<br> Belinda 9+3<br> Jen 11<br> Katie 11+2<br> Gary 10+2<br> Shad 9+2<br> Jeff 10+2<br> Michelle 11+6<br> Sue 11<br> Gretchen 12+4<br> Josh 8+2<br> Nikki 11+1<br> Heidi 9+2<br> Gooch 11+6<br> John 10 ** My Zone 711 calories WOW!<br> Jeff 11+1<br> Marie 10+4<br> Kenzie 11+13<br> Marshal 8<br> Courtney 11+6<br> Garrett 9+2<br> JoeC 9+1<br> Nicholl 12<br> Sabina 7 **My Zone 343 calories <br> Danette 12<br> Matt 6+2<br> Jodi 8+2<br> RyanF 8<br> StephF 7+6<br> Hollywood 6+10<br> Lindsey 7+1<br> Carrie 9+2<br> BillH 8+3<br> Craig 8<br> Brooke 10<br> Brynn 9+2<br> Carolann 9+6<br> Kyle 10+1<br> Chelsea<br> BB 9+3<br> JR 14 – Welcome!!<br> HK 12+1<br> Fran 9+2 ** My Zone 381 calories<br> Leah 9+2<br> DeEtte 15<br> Nate 8+2<br> Min 8<br> Dumas 9+6<br> Lil Brad 8+2<br> Rob B 11+6<br> Michelle B 7+2<br> Darren 9<br> Sean 11<br> Michelle A 11+4<br> Carolina 11<br> Carrie 10+6<br> Rob S 7+4<br> Chris N 10<br> JLay 11+4<br> Scott E 11+6<br> Allen 12+2<br> Aimee 10<br> Bill F 8+6<br> Phil 7+7<br> Amanda ?<br> Erin 11+2<br> Joe 11+2<br> Justin 10+4<br> Erich 9+2<br> Gene 11+1<br> Sp K alt<br> Brady 12+1<br> Esther 12<br> Jill 12<br> Elliott 10+6<br> Melanie 12+5<br> Melanie G      welcome!!!<br> Jeff L 11<br> Best 10+2<br> Jennifer 11+6<br> Ron D 11+8<br> Ryan 12<br> Genna 10+8<br> Wilma Jane 11+2<br> Ally 10<br> Brad 12+6</p>

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