Today CFCR competed at the Regional Games and they Rocked it!  We finished 4th overall out of 31 teams in three events.  Thank you to everyone who came out to support us, it means so much to all of us!  We will be competing in Sunday’s finals to try to get a top 8 spot in order to qualify for the World Champoinship’s in California!

To see the results click below:

You can find the results for the Teams and Individuals at Scores2010.crossfit.com/scoring/north-central .

You can find the results for the Masters Competition at Scores2010.crossfit.com/scoring/masters .

You can follow all of the action that happens on Saturday and Sunday at http://twitter.com/FrontRangeCF .  Friday’s coverage will be spotty, but we will be posting everything as it happens on Saturday and Sunday.

WOD
“Annie”
50,40,30,20,10
Double Unders & Sit Ups
Susie  19:05
Dan  23:10
Bill  12:25
Chelsea 12:05
Chris  18:50
Ellen  alt wod  4 rounds + row
Misty alt wod 4 rounds + row
Karen  Rx’d 18:22
Mary Rx’d 11:50
Austen Rx’d 12:42

Finished first in Heat #2, 7th overall in Suicide Run

2010 Regional CrossFit Games
This Friday through Sunday, April 30th – May 2nd
Come support the CrossFit Castle Rock team at the Douglas County Fair Grounds
The team competition is Friday and Sunday;

Friday
Team Suicide – 9:20am
Team Snatch – 12:30 pm
Triplet – 4:30 pm

WOD
“Annie”
50-40-30-20-10
Double Unders
Situps

If you absolutely cannot do double unders then 4:1 ratio for singles (200-160-120-80-40)

2010 Regional CrossFit Games
This Friday through Sunday, April 30th – May 2nd
Come support the CrossFit Castle Rock team at the Douglas County Fair Grounds
The team competition is Friday and Sunday;

Friday
Team Suicide – 9:20am
Team Snatch – 12:30 pm
Triplett – 4:30 pm

 ”Good work habits help develop an internal toughness and a self-confident attitude that will sustain you through every adversity and temporary discouragement.”
Paul J. Fleyer

WOD

5 Rounds for time of:
6 Squat Cleans – 135/95#
9 Box Jumps – 24/20#
12 Burpees

Richard – 115#   23:01
Jenny – 65#  22:28
Lisa – hang squat cleans 55#  23:11
Nancy – 55# – 13:48
Chelsea – 40# – 11:30
Misty – 20# – 16:08
Ellen – 20# – 16:10
Brandy – 45# Goodmornings – 12:41
Toph – Rx’d – 14:57
Ashlee – “Annie” singles – 18:42
Cynthia – “Annie” singles – 16:56
Barry – 115# – 18:55
Christy – 60# – 19:08
Austen – 100# – 9:31
Yvette – 48# / step-ups – 15:09
Trevor – Rx’d – 22:56
Mary – Rx’d – 16:40
Nick – 95# – 15:54

2010 Regional CrossFit Games
This Friday through Sunday, April 30th – May 2nd
Come support the CrossFit Castle Rock team at the Douglas County Fair Grounds
The team competition is Friday and Sunday; times TBA

FYI – CFCR MEMBERS – CFCR will be holding OPEN GYM beginning today through Thursday of this week from 1pm to 5pm for ALL out of town participants of the REGIONAL GAMES!  Hope we get to know some of the athletes before the GAMES BEGIN!!  We want to welcome those athletes to our home with open arms!

VOLUNTEERS still needed for the Regional Games this weekend!!!  Are you available to assist this weekend?  Contact Skip at FrontRangeCrossFit or let Fran know and she will make sure you get the information you need. 

WOD

100 Pullups for time!!!

Jenny – worked on kipping pullups – 22:15
Nancy – “Murph” – 49:50  BA
Brandy – 12:38 Rx’d
Susie – KB WOD – 20:54
Ashlee – 14:59 Rx’d
Chris – 12:35
Chelsea – worked on kipping – 11:26
Chuck – KB WOD – 17:00
Isabella – “Murph” – 46:37
Chris S. – 7:24
Trevor – “Murph” – 51:45
Sarah – BB Assist – 14:05
Yvette – Machine Assist – 10:46
Omar – “Murph” – 49:04
Luke – “Murph” – 38:57

2010 Regional CrossFit Games
This Friday through Sunday, April 30th – May 2nd
Come support the CrossFit Castle Rock team at the Douglas County Fair Grounds
The team competition is Friday and Sunday; times TBA

FYI – CFCR MEMBERS – CFCR will be holding OPEN GYM beginning today through Thursday of this week from 1pm to 5pm for ALL out of town participants of the REGIONAL GAMES!  Hope we get to know some of the athletes before the GAMES BEGIN!!  We want to welcome those athletes to our home with open arms!

In addition, I have been in contact with Skip Miller from Front Range CrossFit, and he is in NEED of volunteers to man the running track for Friday & Saturday mornings.  PLEASE volunteer, you get a pass for the entire weekend to watch our athletes compete!  Let’s show our support from CFCR!  Thank you already to those who have already signed up to volunteer!

Thanks to all of you!!! – Fran

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardship and decide not to surrender, that is strength.”
Arnold Schwarzenegger

WOD

“Nancy”
5 Rounds for time of:
Run 400 meters
15 Over head squats – 95/65#

Richard – 85#  23:46
Jenny – 55#  23:38
Lisa – 30# Mod Nancy  24.20
Melissa W 48 23:01
Nancy 40  16:56
Ellen20 19:01
Misty 20  19:49
Susie 60  24:28
Toph rx 17:55
Kerry 40 15:59
Ashlee 45 23:51
Brandy 55/65 21:18
Woody 65 19:33
Diana 28 16:15
Steve 75 18:34
Sean rx dmf
Melissa G 20:58
Luke rx  14:34
Chris s rx 16:25
Val 45 16:49
Austen rx 18:07
Isabella 50 17:04
Sarah 40 18:33
Cheryl 28 25:27
Nicole 40  17:22
Trevor rx 19:28
Mary rx  16:06

WOD
Kettlebell Workout

4 Rounds for time of;
400 meter Run
10 Sumo Deadlift High Pulls - 53/35#
10 KB Swings – 53/35#
10 Goblet Squats – 53/35#

Richard Rx’d 20:53
Lisa 25# 3 rnds 17:06
Eileen 25# 16:12
Nancy rx’d 14:35
Brandy rx’d 14:36
Mary mod wod
Kayla DNF
Ellen 18# 200m 15:21
Chris 62# 20:31
Karen 45# 17:28
Kerry rx’d 14:30
Omar 45/35 – 15:31
Troy 45# – 15:26
Kim 18# – 22:29
Cheryl 18# – 22:02
Luke Rx’d – 13:31
Christy Rx’d – 19:02
Barry Rx’d – 17:13
Sarah 25# – 17:56
Austen Rx’d – 14:11
Melissa W. 25# – 21:12
Nikki 25# – 18:07
Chris S. Rx’d – 12:39
Trevor 62# – 14:08
Isabella Rx’d – 14:42
Alyssa Rx’d – 17:43