Wednesday, January 14th 2015

<p><strong><img src=”/Websites/crossfitcastlerock/images/Screen-Shot-2013-08-08-at-6.43.12-AM.png” style=”width: 515px; height: 623px;”> </strong></p> <p><strong>Get ALL the data you need to raise the bar!  MY ZONE Heart rate Monitors!  Available ONLY at CFCR!  Try it for FREE!!  Ask a fellow CFCR member WHY they use it!</strong></p> <p><strong>Train HARD, Train SMART!<br>  </strong></p> <p><strong> </strong></p> <p><strong>WOD<br> </strong><br> For time:<br> 400 meter Run<br> 15 Squat Snatch 95/65#<br> 30 Toe-to-Bar<br> 800 meter Run<br> 30 Toe-to-Bar<br> 15 Squat Snatch 95/65#<br> 400 meter Run</p> <p><strong>RX</strong></p> <p>Terra 19:59<br> Big Ben 26:21<br> Cates 23:42<br> Vance 18:49<br> Josh 21:39<br> Linda 23:38<br> Toph 22:22<br> BB 23:17<br> Sherry 26:29<br> Jason F 17:37<br> Bill H 23:20<br> Chandra 24:36<br> Carrie 2453<br> Scott E 2158<br> Gregg 2154<br> Amanda 2159<br> Anthony 2117<br> DP 1823**My Zone 624 Calories<br> P Diddy 2105 **My Zone 734 calories<br> Jeremy 1718<br> Clay 1630<br> <br> </p> <p><strong>MOD</strong></p> <p>Meegan 21:06<br> Rick 19:23<br> Peyton 21:04<br> Brink 19:59<br> Tammi 22:42<br> J Lord 20:19<br> Rob W 15:50<br> Sandy 21:17<br> Andrea 20:40<br> Courtney 21:11<br> Ryan 21:51<br> Gary 16:40<br> Jeff 19:40<br> Michelle 21:00<br> Jacob 20:29<br> Leslie 18:28<br> Sabina 20:50**My Zone 327 calories<br> Michelle 18:44<br> John 19:28<br> Mark 21:47<br> Joe 22:23<br> Garrett 21:04<br> Sarah 22:36<br> Nicholl 18:23<br> Grace 18:26<br> Marion 19:40<br> Joc 21:42<br> Dawn 14:06<br> Danette 19:21<br> Audrey 19:51<br> Brooke 21:15<br> Jen P 19:40<br> Brad 21:33<br> Steph 20:31<br> AmandaC 12:28 *Welcome!!<br> Fran 23:18 **My Zone 494 calories<br> Mandy 20:42<br> Jack 2114<br> JLay 1430<br> Scott 1854<br> Erin 1549<br> Aimee 2657<br> Phil 2505<br> Rob B 1926<br> KK 1957<br> Justin 2040<br> Lil Brad 1927<br> Gene 2130 **My Zone 822 calories<br> Kilby 1912<br> Gooch 1951<br> Mick 1845<br> Melissa 2106<br> Michael 1633<br> Christine 1724<br> Deanna 1739<br> Ryan V 1815<br> Corolla 1908<br> Randy 1902<br> <br> <strong><span style=”text-decoration: underline;”>ALT</span></strong><br> Chelsea<br> Barb<br> Lesa</p> <p> </p>

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