TUESDAY – 091208

Pull up on the minute.

Post total rounds completed to comments.

Luan and Lish with Kelly Starrett at the CrossFit Mobilities and Recovery Certification at CrossFit Decatur, GA.

6AM CLASS
Tony G (rxd): 17
Bryan (rxd): 17
Julie (rings): 8
Lead (rings): 10
Raul (rings): 11
9AM CLASS
Greg S (rxd): 19
Adriana (rxd): 10
Ryan (rxd): 17
Darrell (rxd): 12
Scott (rxd): 13
Chris V (rxd): 11
Karl (rxd) 9
Justin (R): 12
Claudio (G): 11

MONDAY – 091207

Complete as many rounds in 8 minutes of:

10 Deadlifts (155/105)
10 Wall Ball Shots (20/14)

Post time to comments.

ANNOUNCEMENT: CONGRATULATIONS TO ELISHA FOR COMPLETING HER CROSSFIT MOBILITY AND RECOVERY CERTIFICATION!

WE WILL BE OFFERING GIFT CERTIFICATES GOOD FOR ONE ELEMENTS COURSE THIS MONTH. IT’D BE A GREAT GIFT TO GET YOUR FRIENDS AND FAMILY INTO OUR COMMUNITY!

Sunday morning

6AM CLASS
Bryan (rxd): 7 Rds + 10,1
Tony G (rxd): 6 Rds + 10
Grace (rxd): 6 Rds + 3
Chris V (rxd): 7 Rds + 9
Julie (65/10): 4 Rds + 10,8
Lead (135): 4 Rds + 6
Raul (135): 3 Rds + 10,9
9AM CLASS
Jeff (rxd): 4 Rds
Amy (75/8): 4 Rds + 10,4
Justin (135/20): 6 Rds
Lucie (rxd): 5 Rds + 3
Armando (rxd): 5 Rds + 2
Ryan (rxd): 7 Rds + 2
Darrell (rxd):
5:30PM CLASS
Maria (rxd): 4 Rds + 10,7
Adriana (rxd): 4 Rds + 4,3
Marianne (rxd): 6 Rds
Lauren (rxd): 5 Rds + 5
Analise (95/12): 4 Rds + 10
Sue (80/12): 5 Rds + 6
Maureen (62/14): 5 Rds
Irma (62/14): 5 Rds + 6
Graf (rxd): 8 Rds + 10,9
Greg H (115/20): 5 Rds + 3
Greg S (rxd0: 8 Rds + 2
Zach (rxd): 8 Rds + 3
Holt (rxd): 7 Rds + 1
Philip (rxd): 5 Rds + 10
Alex (135/20): 3 Rds + 10
Fernando (rxd): 6 Rds + 2
Lindsey (95/12): 4 Rds + 10,3
Sonya (95/12): 5 Rds + 3
6:30PM CLASS
Toi (rxd): 5 Rds + 10,3
Jim G (135/20): 5 Rds + 2
Katherine (87/14): 5 Rds + 3
Kristina (77/14): 4 Rds + 10
Dawn (70KB/12): 5 Rds + 1
Elaine (95/12): 5 Rds + 4
Tracey (55KB/12): 5 Rds + 10,5
Sabrina (rxd): 8 Rds + 1
7:30PM CLASS
Jim K (rxd): 10 Rds + 1
Kim N (rxd): 4 Rds + 10,5
Rey (rxd): 6 Rds + 10,9
Adrian (rxd): 4 Rds + 10,2
Robyn (rxd): 4 Rds + 10
Vanessa (rxd): 5 Rds + 10,8
Mike (rxd): 6 Rds + 10,8
Marie (48/pushups): 7 Rds + 4

SUNDAY – 091206

TEAM WOD: (TEAMS OF 2)

Each team must complete 30 rounds of:

5 Pull ups
10 Push ups
15 Squats
20 Double Unders

One teammate is running 400 meters while the other teammate is completing as many rounds as possible. Repeat until 30 rounds are met.

“LUMBERJACK 20″

SATURDAY – 091205

Lumberjack 20 Memorial Workout

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Post time to comments.

ANNOUNCEMENT: CHECK OUT SARAH FRAGOSO’S BLOG! SHE’S A MOTHER OF THREE, CROSSFIT TRAINER, AND HAS AN ABUNDANT SUPPLY OF PALEO FRIENDLY RECIPES AND IDEAS!

“CrossFit ‘Hero WOD’ Saturday” article in the Fort Hood Sentinel

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit . Four members of that affiliate were killed.
CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.
With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.
The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.
Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now.

8AM CLASS
Rahel (135/35/45/2R/20/15): 42:42
Maria (155/35/75/CTB/24/20): 36:28
Julissa (135/35/45/B/24SU/15): 37:52
9AM CLASS
Rey/Kent (225/70/55/115/45/CTB/JP/24/35): 37:55
Suzie/Farrah (75/23/28/B/G/14): 37:10
Gary/Roger (185/55/45/CTB/24/35): 33:47
Kim/Leo (105/35/28/P/24/20): 33:04
Mike/Jim (rxd-55lbDBsqclean): 39:46
Jessica/Adriana (135/35/45/24/20): 44:41
Vanessa/Jim G (135/35/55/45/24/35/20): 37:08
Lish/Alexis: 31:08

FRIDAY – 091204

6 Rounds for time.

10 Pull ups
10 Med Ball Cleans
100 meter Run

Post time to comments.

Happy Birthday Sabrina!

Outstanding job Jeff!

Greg gettin’ it done!

Adriana showed great resolve with the 95lb power cleans.

Way to fight the 155lbs Ryan!

9AM CLASS
Amy (B/8): 14:44
Lucie (G/14): 14:01
Armando (R/20): 14:50
Jeff (JP/14): 17:32
Ryan (rxd): 8:18
Darrell (rxd): 12:29
Justin (R/20): 16:22
Brad (rxd): 11:00

THURSDAY – 091203

3 Rounds for time.

Run 800 meters
50 Wall Ball Shots

Post time to comments.

CrossFit Holiday Cards
(courtesy of www.crossfit.com)

6AM CLASS
Tony G (mainsite-rxd): 28:06
Raul (10): 38:21
Grace (12): 24:13
Julie (8): 43:07
9AM CLASS
Chris V (rxd): 22:52
Chris M (rxd): 25:50
Heather (rxd): 23:40
Jeff (10): 34:47
Adriana (mainsite-95): 29:47
Ryan (mainsite-rxd): 24:47
Scott (rxd): 30:44
Lucie (rxd): 32:51
Greg S (rxd): 21:19
Marianne (rxd): 22:28
4PM CLASS
Leo (rxd): 26:48
Sonia (rx): 28:26
Suzie (12): 31:58
Sabrina (mainsite-95 first 20cleans@105lbs): 27:19
Silvia (10): 31:35
Holt (mainsite-rxd): 18:55
Zach (mainsite-rxd): 18:42
6:30PM CLASS
Sue (10): 34:00
Philip (rxd): 26:07
Jessica S (rxd): 27:50
Tracey (10/box): 35:15
Lauren (rxd): 36:09
Irma (rxd): 34:09
Alex (rxd): 30:37
Maria (mainsite-95 first10cleans@105lbs): 33:59
7:30PM CLASS
Greg S (Karen): 8:20
Adrian (mainsite-rxd): 32:07
Jim K (mainsite-rxd): 20:10
Kim N (rxd): 30:04

WEDNESDAY – 091202

Complete as many rounds as possible in 12 minutes of:

5 Pull ups
10 Push ups
15 Box Jumps (24inch)

Post total rounds completed to comments.

ANNOUNCEMENT: I’ve noticed that there are some people missing the class times and doing the workouts on their own. Our affiliate does not allow open gym hours. This is a liability to us as coaches and owners. If you miss a class time, please attend another class time. The 5pm opening on Tuesdays and Thursdays is NOT a time to make up a workout. Please understand our position. We are here for you whenever you need us but if you come in and do a workout on your own and work on skills without us coaching you or watching your technique, injuries are bound to occur.

Well deserved. The top finalists are inspirations to us all and have shown us that you can make drastic changes in a short period of time. It doesn’t take long, it just takes drive and resolve.

can someone say, “lean mean fighting machine?”

6am

Tony PRs on Helen

9am

9AM CLASS
Greg S (stepup): 9 Rds
Darrell (rxd): 7 Rds + 5
Brad (rxd): 8 Rds + 5,5
Chris V (rxd): 8 Rds
Ryan (rxd): 9 Rds
Justin (rxd): 4 Rds + 5,10,3
Simone (G/16): 6 Rds + 2
Jen (G/16): 7 Rds
Kim R (P/stepup): 9 Rds + 5,4
Amy (Rings/16SU): 7 Rds + 5,10,8
Jeff (Rings/16SU): 6 Rds + 5,8
Marianne (R/20): 6 Rds + 5,7
Fernando (rxd): 7 Rds + 5,6
Armando (R/20): 6 Rds + 5,10
Julissa (B/16SU): 8 Rds + 1
5:30PM CLASS
Zach (rxd): 9 Rds + 1
Isis (B/20): 8 Rds + 5,5
Kristina (B/20): 7 Rds + 5,10
Lead (JP/16): 5 Rds + 5,10
Bobby (G/20): 5 Rds + 5,5
Maureen (B/16): 6 Rds + 5,10,8
Farrah (G/16): 8 Rds
Gary (rxd): 8 Rds + 5,10,13
Jared (R/20): 7 Rds
Lauren (R/20): 5 Rds + 5,10,2
Nicole (G/Stepup): 8 Rds + 5,1
Gabriel (rxd): 6 Rds + 2
Irma (P/16): 6 Rds + 5,7
Sonia (P/20): 6 Rds
Silvia (G/16): 7 Rds
Maria (rxd): 6 Rds + 5,6
Sue (2P/16): 7 Rds + 5
Elaine (B/16): 7 Rds
Jim G (20″): 8 Rds + 5,10,3
Brian (rxd): 6 Rds + 5,5
Greg (20″): 6 Rds + 5,10,7
Graf (20lb vest/CTB): 7 Rds + 5,10
6:30PM CLASS
Tracey (B/stepup): 6 Rds + 5,5
Jessica S (P/24): 4 Rds + 5,10
Dawn (G/stepup): 8 Rds + 5,9
Alex (G/16): 8 Rds + 5,5
Gianna (G/20): 8 Rds + 5,8
Sarah (G/20): 10 Rds + 5,7
Gabrielle (rxd): 8 Rds + 5
William (ring/24): 10 Rds
7:30PM CLASS
Vanessa (rxd): 7 Rds
Rey (rxd): 8 Rds
Jim K (rxd): 10 Rds + 2
Kim N (P/r/16): 8 Rds + 3
Rufus (rxd): 11 Rds + 2
Mike (rxd): 7 Rds
Adrian (rxd): 7 Rds
Grace (rxd): 7 Rds + 5,10,5
Antonio (16″): 15 Rds

TUESDAY – 091201

4 Rounds for time.

Run 400 meters
21 KB Swings (55/35)
12 Burpees

Post time to comments.

Go Kim! This is what making some daily nutritional changes will get you.

Melissa getting those double unders!

6AM CLASS
Tony G (“Helen”): 9:43
Grace (rxd): 15:29
Bryan (rxd): 15:20
Chris V (rxd): 16:46
9AM CLASS
Adri (rxd): 15:45
Marianne (rxd): 17:23
Darrell (rxd): 22:32
Scott (rxd): 22:53
Lucie (rxd): 27:10
Karl (rxd): 26:39
Justin (35): 22:43
4PM CLASS
Farrah (25): 22:16
Jim G (rxd): 25:17
Elaine (25): 26:02
Gary (rxd): 17:48
Alex (35): 19:54
Simone (20): 23:02
Irma (20): 17:28
Jeff (35): 30:42
Rabecca (20): 32:17
Suzie (20): 23:05
Jonathan (18): 23:27
Sabrina (rxd): 16:06
Philip (rxd): 17:54
6:30PM CLASS
Dawn (20): 20:03
Jessica S (rxd): 18:53
Zeus (rxd): 15:25
Elijah (15-5rds): 24:53
Gabriel (40): 22:32
Maria (rxd): 17:00
Sue (25): 22:44
Maureen (25): 22:22
Fernando (rxd): 21:50
Lead (40): 31:00
Toi (rxd): 17:35
Kent (rxd): 16:24
Marie: 19:37
7:30PM CLASS
Bobby (rxd): 29:37
Jim K (rxd): 15:09
Kim N (rxd): 17:21
Tatiana (rxd): 24:48
Rey (rxd): 21:03
Adrian (rxd): 18:11

MONDAY – 091130

Complete as many rounds in 15 minutes of:

15 Double Unders
15 Sit ups
15 Squats

Post total rounds completed to comments.

ANNOUNCEMENT: CONGRATULATIONS TO ZEUS SHAMA AND KIM NGUYEN FOR WINNING THE PALEO/ZONE CHALLENGE!
(click on image to enlarge)

Kim BEFORE

Kim AFTER

Zeus BEFORE

Zeus AFTER

6AM CLASS
Tony G (rxd): 12 Rds + 15,15,8
Bryan (rxd): 11 Rds
Gary (S): 11 Rds + 60,15,13
9AM CLASS
Ryan (rxd): 12 Rds + 15,15,7
Jeff (S): 5 Rds
Amy (S): 5 Rds + 60,9
Jorge (S): 4 Rds + 60
Chris V (rxd): 9 Rds + 10
Brad (rxd): 11 Rds + 15,4
Heather (S): 10 Rds + 60,5
Analise (S): 8 Rds + 60,10
Karl (S): 7 Rds + 60,15,10
Noah (rxd): 11 Rds
5:30PM CLASS
Toi (S): 10 Rds
Silvia (step up): 8 Rds +6
Maureen (S): 7 Rds
Katherine (rxd): 10 Rds + 5
Kristina (rxd): 9 Rds
Maria (rxd-GHD): 9 Rds + 5
Douglas (S): 9 Rds + 15,15,1
Nicole D (S): 9 Rds
Lauren (rxd):
Simone (S): 7 Rds + 60,6
Irma (S): 8 Rds
Leo (S): 11 Rds + 7
Elaine (S): 5 Rds
Philip (rxd): 8 Rds + 15,15,1
Lead (S): 5 Rds + 39
Sue (S): 8 Rds
Farrah (S): 9 Rds
Greg H (S): 9 Rds + 15
Sonia (S): 7 Rds + 15
Jim G (rxd): 5 Rds _ 15
Lucie (S): 9 Rds
6:30PM CLASS
Maynor (rxd): 10 Rds + 15,12
Vanessa (rxd): 13 Rds + 15,15,4
Marianne (rxd): 13 Rds + 15,15
Jessica S (rxd): 10 Rds + 15
Tracey (S): 5 Rds + 15,15
Adrian (rxd): 10 Rds + 15,15
Melissa (rxd): 8 Rds + 15,15,6
7:30PM CLASS
Rey (rxd): 3 Rds + 15,1
Jim K (rxd): 13 Rds + 7
Kim N (rxd): 11 Rds + 15
Ernesto (S): 6 Rds + 60,14
Marie (push/sit/step): 6 Rds + 15,15
Lish (rxd): 15 Rds

SUNDAY – 091129

“Tony’s Surprise v2.0″

Jason Khalipa and CrossFit Endurance
done

(courtesy of www.crossfit.com)

“No Time to Exercise” is No Excuse

(click on image to enlarge)

SATURDAY – 091128

For time.

21-15-9

225lb Deadlift
Pull ups

Post time to comments.

Don’t know if everyone saw it on yesterday’s comment post but here it is!

Jim Gillis’ first kipping pull ups!!!!

FRIDAY – 091127

For time.

1 mile run
21-15-9
Sandbag Thrusters (50/25)
Sit ups

Post time to comments.

You’re looking at tur-duck-en, turkey, mashed potatoes, gravy, three types of stuffing, and a couple other things I can’t remember. Totally awesome.

The best part….

My house is already decorated for Christmas. My mom likes to be ahead of the game.

THURSDAY – 091126

HAPPY THANKSGIVING!!!!

For time.

100 Squats
10 Burpees
80 Squats
20 Burpees
60 Squats
30 Burpees
40 Squats
40 Burpees
20 Squats
50 Burpees

Post time to comments.

1 year ago….

THANKSGIVING HOURS:

THURSDAY: 8AM-10AM
FRIDAY: 8AM-10AM
SATURDAY: 10AM-11AM
SUNDAY: 10AM CLASS

WEDNESDAY – 091125

For time.

50-40-30-20-10

Double Unders
Sit ups
Squats

Post time to comments.

THANKSGIVING HOURS:

THURSDAY: 8AM-10AM
FRIDAY: 8AM-10AM
SATURDAY: 10AM-11AM
SUNDAY: 10AM CLASS

ANNOUNCEMENT: CrossFit Threshold’s Alexis Martinez WINS GOLD with a 4-3 victory over Mexico in the welterweight finals at the USA Taekwondo Jr. Pan Ams

REMEMBER TO CHECK OUT THE TOP 3 WOMEN AND MEN FINALISTS FOR THE PALEO ZONE CHALLENGE AND CAST YOUR VOTES TODAY!!!! REVIEW VOTING INSTRUCTIONS. AGAIN, IF YOU NEED THE PASSWORD, TEXT YOUR NAME TO 305 546 7368 AND I WILL TEXT YOU THE PASSWORD.

FINAL RESULTS FOR THE RX CLASS – IRON CURTAIN CHALLENGE

(click on image to enlarge)

FINAL RESULTS FOR THE RTG CLASS – IRON CURTAIN CHALLENGE

(click on image to enlarge)

9AM CLASS
Bryan: 13:58
Jen (S): 18:25
Kim R (row/step/sit): 21:30
Mirella (S): 21:32
Chris V: 20:43
Marianne: 11:18
5:30PM CLASS
Lead (S): 27:08
Adriana: 9:55
Simone (S): 24:05
Toi (S): 15:26
Zach: 12:46
Irma (S): 19:15
Eddie: 30:35
6:30PM CLASS
Maynor: 17:54
Dawn (S): 18:22
J.C.: 16:04
7:30PM CLASS
Rufus: 8:42
Jim G: 17:57
Brian: 20:51
Jim K : 11:34
Kim N: 14:25
Tatiana: 22:41