Wednesday, November 5, 2014

<p style=”text-align: center;”><strong> <p style=”text-align: center;”><img src=”/Websites/crossfitcastlerock/images/nutrition.jpg” style=”text-align: center;”> </p> </strong></p> <p style=”text-align: center;”><strong>No Interest in Paleo?<br> </strong><strong>Confused about whats healthy and whats not? <br> Want to make it through the Holidays without weight gain?<br> Sign up today for our Nutrition Round Table November 13th at 6:30pm</strong></p> <p style=”text-align: center;”><strong><br> </strong></p> <p><strong>HAPPY BIRTHDAY JEN LAYMAN & MATT WILLS!</strong></p> <p><strong>WOD</strong></p> <p>200 Meter Run<br> 30 KB Swings 53/35#<br> 400 Meter Run<br> 30 Goblet Squats 53/35#<br> 200 Meter Run<br> 30 Med Ball Sit-ups 20/14#<br> 400 Meter Run<br> 30 4′ Broad Jumps<br> 200 Meter Run</p> <p><strong>RX</strong></p> <p> </p> <p>Andrea 18:15<br> Meegan 14:25<br> Kyle 11:57<br> Vance 11:05<br> Terra 13:02<br> Tammi 16:02<br> Chandra 13:50<br> Ben 12:49<br> Rick 17:53<br> Justin 12:43<br> Josh 14:11<br> Belinda 12:15<br> Ryan 14:30<br> Adam 15:31<br> Carolann 15:51<br> Curt 10:51<br> Kenzie 13:58<br> Marie 15:45<br> Brooke 14:31<br> Marion 12:17<br> Joe 12:04<br> Wes 12:39<br> Grace 13:58<br> Linda 15:15<br> Nichole 14:10<br> Alicia 45# *15:28<br> Karen 15:17<br> Sherry 16:10<br> Hollywood 15:45<br> Jim 15:39<br> Audrey 17:02<br> Joe C 17:12<br> Agster 18:38<br> Sabina 19:49<br> Ray 14:51<br> Danette 19:38<br> Cory 10:33<br> Toph 14:08<br> Sara 15:54<br> Jeff 11:43<br> Josh P 13:15<br> Bill H 14:52<br> Jen P 13:57<br> Gary 10:59<br> Taylor 12:02<br> D’Ette 15:48<br> Fran 15:05<br> Alena 1341<br> Nathan 1447<br> Scott E 1340<br> JLay 1426<br> Michelle B<br> Justin 1730<br> Carrie H 1630<br> Erin 1342<br> Joe 1313<br> Buckland 1542<br> Clayton 1122<br> Chris 1440<br> Amanda 1310<br> Erich 1602<br> Jo 1604<br> Meredith 1216<br> DLay 1208<br> Bill 1103<br> Aimee 1545<br> Jason 1140<br> Andrew L 1234<br> Adam 1408<br> Tim 1210<br> Alicia 1310<br> <br> <br> <br> </p> <p><strong>MOD</strong></p> <p>Special K 13:25<br> Max 16:29<br> Liz 14:58<br> Jeff 14:58<br> John 15:58<br> Michelle 10:57<br> Chris 14:32<br> April 14:57<br> Joe 16:30<br> Kellee 18:12<br> Devon 21:36<br> Tracey 13:24<br> Denise 17:12<br> Lesa 17:05<br> Blake 19:15<br> Jill 1948<br> Brad K 1458<br> Liana 1831<br> Carrie 1800<br> Darren 1232<br> Dumas 1156<br> Tracey 1555<br> Carolina 1516<br> Brad H 1448<br> Gene 1658<br> Liz 1823<br> Lauren 1424<br> Jeff 1559<br> Jenifer 1559<br> Ryan 1446<br> Dan 1420<br> Jon K 1440<br> Aaron 1553</p>

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