• Eric Heim 2013

    Today was a HUGE benchmark for me thanks to CrossFit Castle Rock! As those who know me well, my right hand was severed 10 years ago and after multiple surgeries, it had minimal functionality with major pain/arthritis issues daily, and roughly 10% wrist movement. I started at CFCR in January of 2012 with my custom made prosthetic brace, and was unable to do push-ups, but was determined to overcome my weakness.

    My surgeon told me that my hand would need to be amputated within 5-10 years of the initial surgery due to loss of nerve/blood circulation.

    I completed today's workout not only with push-ups, but with right palm flat on the ground!!!
    For those that WOD with me, you notice my right palm has never touched the ground for burpees, HSPU's, or push-ups (as I am always compensating by doing these movements on the ball of my hand) I thought that I noticed this mid-WOD this morning, but felt I HAD to verify it by repeating it at home, and I was able to do it, just AMAZING!

    I wish I could express how amazing this feet really is, and how Crossfit has changed my life so much for the better, not just physically but mentally!

    Crossfit taught me that there are NO OBSTACLES to ANY goals worth working painfully hard to overcome. Which has allowed my body, mind, life and my family to improve because of it.

    A special thanks to Spencer Marx who has helped motivate me from day 1 to understand the "Just because you can't do it today, doesn't mean you can't do it tomorrow" type of mindset to reach such an amazing goal.

    P.S - This is the x-ray from post Motocross crash!

  • APRIL OSBORN Crossfitting since August 2012

    Crossfitting since August 2012
    So everyone knows that I have fallen in love ( it’s a huge part of my life) with CrossFit andCrossFit Castle Rock... I began my journey in Aug 2012 and it’s has changed my life in every possible good way. I'm stronger, smaller, eat better and my diabetes couldn't be in better control. I still have a ton of goals to meet (pull-ups hahah) but I've come so far compared to 12 months ago when all I could lift was a small 9pound bar. I have so many people to thank for helping me and I'm excited to have my husbandJustinalong for the Crossfit ride too.My goal is to just keep working harder to get better, it pays! Thanks again to everyone!— CrossFit Castle Rock..

  • MAX HALLER Crossfitting since October 2012

    Crossfitting since October 2012

    I was very hesitant to post these on Facebook. It has been about 10 months since I started my journey withCrossFit Castle Rockand I have to say it has really made a difference in not only my fitness life but also my personal life as well.

    When I started CrossFit I was 250lbs with not a lot of muscle. looking back I laugh at what I told myself I could not do.
    Some of my lift PR's include
    Back Squat
    From 135lbs to 245lbs(not great but improvement none the less)
    Front squat
    From 95lbs to 185lbs
    From PVC pipe to 145lbs
    Overhead Squat
    From PVC pipe to 155lbs
    From 125/135lbs to 180lbs(again not great but there is improvement)
    From 185lbs to 375lbs
    Power Clean
    From 115/125lbs to 190lbs
    Mile run
    From Roughly 9 minutes to 7:54

    I am living proof that if you are going to put in the work you can succeed in every aspect. There will always be someone stronger or faster or more athletic than you and it is OK to strive to be like them but make sure you are always giving it 100% and as long as you don't let yourself down and know you gave it your all that is all that matters.

  • Julie aka "Jewels" and Andy Sneed BEFORE & AFTER Crossfit

  • Aaron 2012 Paleo Challenge

  • Jill Roberson 2012, Crossfitting since 2011

    Jill Roberson Total inches Lost - 9 ¾

  • Todd Roberson 2012, Crossfitting since 2011

    Todd Roberson 2012, Crossfitting since 2011
  • Julianne Smolen, Crossfitting since, 2010

    Growing up at Lake Quivira in Kansas my hobbies were swimming competitively and water skiing but never did any weightlifting until I was in my thirties.  I was always active in sports until college and then I played soccer on an intramural team.  I met the love of my life in college and then pursued my career as an elementary school teacher. I continued to play indoor soccer for fun.  After four years of teaching we started a family and I have been busy raising my kids since 2002.  I spent 15 years battling being overweight.  I trained and ran a full marathon and 5 half marathons and then decided my love for running wasn’t that deep.  I needed something more, I needed something more diverse!

    After having my fourth baby I was tired of being overweight.  I was introduced to Crossfit in March of 2008 and I have never looked back.   With four kids I had time to fit Crossfit into my schedule due to the short intense workouts!  Crossfit has changed my life in many positive ways.  Not only was I able to lose a significant amount of weight I am also in the best physical and mental shape I have ever been in my life.  Not only do I love the challenge of Crossfit but I thrive on the self-competitiveness of reaching new levels.  I also love the diversity Crossfit has in comparison to the traditional ways of working out. workouts!  Crossfit has changed my life in many positive ways.  Not only was I able to lose a significant amount of weight I am also in the best physical and mental shape I have ever been in my life.  Not only do I love the challenge of Crossfit but I thrive on the self- competitiveness of reaching new levels.  I also love the diversity Crossfit has in comparison to the traditional ways of working out.

    I feel like I can be an inspiration to those who think they can’t do Crossfit. I believe Crossfit is a lifestyle and not just another “diet” or “workout”.  It mentally and physically prepares you for life in general.  I hope to teach and help others set and reach new goals they have for themselves to make them a better athlete and help  them feel better about themselves!

  • Cindy Hoop, Crossfitting since 2011

    I relocated to Castle Rock from Illinois in late March 2011. I was aware I put on a few pounds but brushed it off. My husband and I made a promise to get fit once we get to Colorado. My plan was to get a personal trainer that would push me to my limit so I'd see result. A family friend recommended CrossFit, and lucky for me I found CrossFit Castle Rock just down the street. I made my first visit to Castle Rock CrossFit first week of April. I was greeted by the owner, Fran. I was impressed by how fit she is at 40. I am 40 yrs. old myself so, I was SOLD! On my very first day I could barely run 200m plus have to do 5 pull-ups, 10 push-ups, 20 squats, and 30 sit-ups, 3x. And, that was just the warm-ups! We still have to do WOD on top of it all. I would have a coughing attack after workout. I feel as if someone had beaten me up every time I finished a workout. Then, we had to lift some barbells. I was definitely scared. Needless to say I was ready to call it quits after a month. My husband advised against this decision and recommended I stick with CrossFit.

    Two months into it, I told Fran about my thoughts of joining the Recreational Club in the area so that I can work out while my kids go for a swim (using my kids as an excuse). I thought of never coming back to CrossFit once I leave. Fran went along with me and asked that I keep her updated on my results. It was around that time that I began noticing my pants getting looser. My problem area (mid-section) is actually trimming down. Also, I haven't had any coughing attacks. I have noticed a drastic change with my strength and agility. I can even dead lift a whooping 170lbs. Who would have thought that I have that much strength? I was amazed at what CrossFit has done to me that I decided to stick to it. Needless to say that everything is history after seeing all the good changes in my body. I come 4-5 days a week now and love the workout I get each time. WOD is never the same. I come to the gym with an open mind and ready to take a beating. I am not intimidated any longer. I actually look forward to a great challenge each and every WOD. It’s a plus having a coach that pushes me to my limit and doesn’t let me quit. Thanks, Spencer!

    It's nice to feel that I am a part of a great team. My kids love going to the kids lounge also, that makes it easy to fit into my schedule. Castle Rock CrossFit/The Gym is definitely a nice, friendly, family-oriented atmosphere. Thank you CrossFit Castle Rock for helping me make it happen.


    You guys are the best! -- Cindy Hoop

  • Dave Perry, Crossfitting since 2010

    In the spring of 2010 at the age of 37 I realized that I had been living in denial. I weighed in at 227lb and was up to a very snug 38inch waist on a 5ft 7in frame. There were telltale signs along the way that I ignored, like a constantly upset stomach, the need to justify my looks by comparing to other overweight people and the electric toothbrush. I know what you’re thinking, “Electric toothbrush?”….. You can kid yourself all you want and say it’s for better teeth, but the truth is you can’t stand to look in the mirror and see the way your body jiggles when you brush with a regular toothbrush! I decided to make some changes in my life starting with my diet. I looked at several different diets and decided that a combination of a couple would work best. I woke up June 1st 2010 and began my weight loss journey. I kept a log of measurements that I recorded every Sunday along with my weight, I immediately started seeing some changes. By July 1st I had lost 20lb and was feeling much better but I needed something more. My friend at work had been telling me about Crossfit for the last 6 months and how good I would be at it, so I started looking for a gym close to my house. I called 3 places and decided to visit 2 based on the calls. The first one I visited reminded me of the bad guy dojo from the Karate Kid and I left there laughing to myself having not bothered to even talk to anyone. The next stop was The Gym. I went after work the next day and the place was great from the start. The guy working the front desk was friendly and helpful, showing me all of the facilities and introducing me to the staff and trainers. I immediately felt welcome and sighed up for Crossfit classes. I am now 1 year into it and I have never felt or looked better. I have lost a total of 65lbs and I am down to a 31in waist, and I owe it all to Crossfit and The Gym. When I started Crossfit I couldn’t do a single pull up, run 400m or lift very much weight, but the way the coaches scale the workouts and teach you good form I was doing these things within 6 months. The workouts are awesome, they are different every day and are always challenging no matter what level you are at.  I found that it was a combination of Crossfit, the atmosphere at The Gym and most of all the people that made it all possible. I am now looking towards a Crossfit competition in October, a year ago I would have never imagined doing something like this.


    Dave Perry

    Technology Operations Manager,

    Senior System Administrator

  • Prospects Competitive Baseball Team, 2012

    September 7, 2012

    The Gym at Castle Rock/Crossfit Castle Rock

    4760 Castleton Way

    Castle Rock, Colorado  80109


                Re:       Prospects Baseball & Softball Academy

    Dear Fran:

    I just wanted to write you to let you know how much our Prospects baseball/softball players have gotten out of their association with Crossfit Castle Rock/ The Gym and your Head Coach, Spencer Marx.  As a father of three of the children in the program and the Program Coordinator, I have seen the benefit in my kids’ overall strength, conditioning and body mass.  My two boys are relatively small/light for their ages and they have developed muscle definition in the arms and legs.  In addition, their core strength has greatly  improved.  As a former college swimmer and competitive swim coach, I was a firm believer in “dryland training” to improve performance.  I am a fan of CrossFit and Spencer Marx and believe that the program you have developed for our players will greatly enhance their performance. 

    Once again, thank you for taking our program on.




                                                                                        John J. Mattey

                                                                                        Program Coordinator

  • Melissa DeWitt, crossfitting since August 2010

    MELISSA DEWITT, Castle Rock Colorado 1/2012

    Most of my life I have struggled with weight issues; trying different gyms, power walking in the neighborhood, aerobic videos, so on and so forth but never sticking with anything for more than 6 months at a time.  I was never interested in lifting more than a 15lb dumbbell thinking all I needed was more cardio in addition to a few dumbbell lifts to lose the weight.  Right before my fortieth birthday, more frustrated than ever, I told my husband I needed to make some changes; thankfully he was on the same page as I and also wanted to start working out, building his own strength and reaching new goals.  After meeting John and Fran they mentioned Crossfit and I thought that would be a great class for my husband to try but instead both suggested I give it a try and thought I would like it.  Although very apprehensive, I still gave it a shot that very next week. 

    Unbelievable!!! What was I thinking; I didn’t belong there, this is not for me, you want me to do what, run??!! I don’t run!! These are the very thoughts that went through my mind the first time I tried a CrossFit class at The Gym.  Eighteen months later and 50lbs less no one could talk me into changing a thing.  Every day, the workouts (WOD’s) were different and challenging, never boring, always learning something new and doing things I never thought I would ever even try.  It wasn’t just the actual workout; it was way more than that.  This Gym was different.  First off, the staff; everyone was so friendly, very welcoming, encouraging and it was a comfortable environment.  Then there was CrossFit.  The trainers were amazing, very supportive and willing to teach or walk me through anything that was new to me, (which was everything). The members were great, telling me their stories, encouraging me through every workout, finishing a WOD with me even though they were done with their own, always pushing me to finish strong, etc. My life has changed!!!  It’s not just the weight loss, it’s the better health, feeling good getting out of bed in the morning, self accomplishment, more confidence, lifestyle change, being more active and after 25 years of living in Colorado I finally hiked a 14er last summer.  Wow!! That is huge for someone that used to get winded just after jogging one block in the neighborhood.  Of course the hardest thing to transform was my eating habits and that is still a work in progress but many adjustments have already occurred and the trainers are always willing to offer good advice.  I want to give a heartfelt “Thank You” to Fran for the encouragement and talking me into trying something different. Then there is Spencer; although he knows I am not breaking any records or winning any contests (yet) he keeps giving me that “hard time” I need to accomplish my goals. Thank you Spence (you’re killing me Smalls)!!!  I show up, I finish, I feel good, and I am happy about the results. Thank you CrossFit Castle Rock at The Gym!!!


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