We would love for all of our CrossFit members, NEW & OLD,  to meet eachother, enjoy some friendly conversation, share their experiences and relax (for once) in a fun place outside of CFCR.  Thank you for your dedication to our facility, for recommending your friends and for being part of our great CFCR family!  We are planning a get together for March 5th (This Friday) from 5-6:30pm in place of the 5pm Crossfit class.  We will have a workout up on the board and be working out a little earlier that day if you still want to get your evening WOD in. We have rented out the banquet room at the “Fowl Line” restaurant located at 774 Maleta Lane. (right off of Founders Pkwy just past Target).  We are inviting all Crossfit Members and their families.  Everyone will be able to run their own tab & it’s happy hour so drinks & apps are 1/2 price!!  We will also have some important information about the CrossFit sectionals and Affiliate Team competitions.  If you are able to come, please post a comment so we know how many to expect.  Looking forward to seeing you ALL there! (P.S. totally kid friendly!! I will have mine!)

Men’s best successes come after their disappointments.
Henry Ward Beecher.

Suffer on Sunday or REST!

Meet time – Noonish

WOD
4 rounds
Row 750 M
30 Double Unders (120 singles)
15 Burpees

Post time to comments

WOD

Team WOD (teams of 4)
Row 250M
Box Jumps
KB Swings
Rest

TEAM 1     614 Reps
Robert
Trevor
Dani
Jim
TEAM 2    434 Reps
Sarah
Cheryl
Jessica
Kim

As we close up the month, we would like to welcome again all those New Crossfit Members! We had a great month of workouts as well as new member sign-ups!  Remember, we can advertise all we can in papers, tv, radio, and internet but the best form of advertising is Word of Mouth.  If you truly like our classes and programing please spread the word of our Crossfit Castle Rock Affiliate!  As we get more and more members we are able to purchase new equipment, upgrade existing equipment, and increase our ability to provide the utmost value to all of our Crossfit Members and others around the community.  Feel free to continue using our blog system for questions, comments, and chat purposes… the more we keep in touch the better we are able to coach you.

We are planning a get together for March 5th (Next Friday) at about 7pm after the 5pm Crossfit class.  We will be at… to be determine location… we will check on availability because Fowl line has a party in their banquet room already).  We are inviting all Crossfit Members and their families.  Be prepared to buy all your own food and drink, but we will provide all the interesting conversation like usual   If you are able to come post a comment letting us know if you are interested.

WOD

“Jackie”
1000m Row
50 Thrusters 45#
30 Pullups

Trent Rx’d 11:57
Trevor Rx’d 11:04
Richard Rx’d 12:27
Juli  Rx’d   8:57
Brandy  BA  12:45
Ashlee  Rx’d   15:12
Toph  BA  8:09
Mary  Rx’d  11:35
Kerry  BA  14:16
Diana  BA   18:46
Doug  “DT”  Rx’d  13:00
Chris S.  Rx’d    8:13
Troy  Rx’d   8:44
Isabella  BA  10:30
Kim  20# machine assist pullups  14:21
Sarah  28# gr BA    13:48
Austen  Rx’d   10:08

Recipe Suggestion – I change this up constantly but one day wrote down what I did for that mixture.  I have also used onions, peppers, omitted the beans, added egg whites… but here’s a start
SALMON PATTIES
1 can Pink Salmon
1/4 C. Raw Celery, chopped
1/4 C. Seasoned Bread Crumbs
1/4 C. Black Beans
1/3 C. Cottage Cheese, Non-fat
Salt & Pepper to taste
Old Bay Seasoning
Drain salmon. Combine all ingredients. Mix well. Use a little olive oil in frying pan, season pan with garlic powder and thyme and brown patties on both sides.
4 SERVINGS
Calories 213  FAT  7.4 g   Saturated Fat 1.9 g  Polyunsaturated Fat 2.5 g  Monounsaturated Fat 2.2 g  Cholesterol  64 mg  Sodium  282.2 mg  Potassium  452.4 mg
Total Carbs  8.7 g  Dietary Fiber 1.4 g  Sugars  0.9 g  Protein  26.8 g

WOD
30-20-10
Squat Snatch  75/55#
Wall Ball  20/12#

Richard Rx’d              15:48
Jenny 45#                  17:29
Luke Rx’d                    14:35
Woody 45 30/20
Erin 40/10                 13:00
Kati 28#/12# 14:49
Juli Rx’d + 55#/16# 12:50
Toph Rx’d 14:18
Cheryl PP 20# / wb 10#
Cynthia 28#/10# 12:55
Robin C&J 40/wb 10# 13:55
Fran Rx’d 11:21
Mary 60# 10:59
Troy Rx’d 12:31
Kim 40/30# 10# C&J 17:19
Jen 40/30# 10# C&J 16:31
Trevor 45#
Doug Rx’d 10:17

Success or failure in life begins in our minds and is influenced by what we allow ourselves to dwell on.

WOD
3 Rounds
10 Push-ups
20 KB Swings 53/35
30 Box Jumps 24/20″
40 Sit-ups

Trevor     Rx’d          12:05
Erin       Rx’d             17:12
Chris     35#              19:02
Kati       25#               18:38
Trent    Rx’d              13:34
Kerry Rx’d                 16:17
Steve Rx’d                  20:52
Cheryl (2rnds) 18#
Diane 25#                  16:49
Sarah 25#                  20:54
Susie Rx’d                   18:50
Brandy Rx’d 24″        17:28
Fran Rx’d 45# 24″     15:32
Juli  45#  24″              11:52
Robert  Rx’d               15:27
Luke  Rx’d                    13:00
Yvette   Rx’d               16:17
Chris  20″ 35#            19:26
Barry  Rx’d                  17:01
Christy  Rx’d sub sdhp    17:53
Isabella  rx’d               12:43
Austen  24″ 45#         12:00

WOD

“DT”
5 Rounds
12 DeadLift 155/105#
9  Hang Power Clean 155/105#
6 Push Jerk 155/105#

Richard    28:29   135#
Katie   18:48    75/75/67#
Brandy   15:40   90/60/60#
Cynthia   17:50   105/45/45#
Toph   21:57   135#
Sean   21:34   115#
Ashlee   25:32   105/60/60#
Kim – Newbie WOD  14:22
Robin – Newbie WOD  13:40
Cassie – Newbie WOD  16:44
Susie 105/60/60 – 18:07
Fran 95# 21:34
Chuck  155/135  27:45
Cheryl  substitute push-up  20:00 newbie WOD
Kim  minus a few deadlifts   19:39  newbie WOD
Jen  Newbie WOD  19:34
Sarah  65#  18:05
Chris S.  135#  18:43
Austen  Rx’d!!!!!  18:30
Troy  115/75  20:18
Isabella  110/50  19:15
Fawn  110/50  17:52
Robert  95/75  17:52
Barry  115#  16:17
Jason  Newbie WOD  18:00
Mary  115/95#  19:06
Trevor  135/115  14:20
Yvette  70/60  13:31