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

TUESDAY – 091124

For time.

25 Pull ups
Run 400 meters
25 Burpees
Run 800 meters
25 Burpees
Run 400 meters
25 Pull ups

Post time to comments.

ANNOUNCEMENT: CHECK OUT TOP 3 WOMEN AND MEN FOR THE PALEO/ZONE CHALLENGE HERE! CAST YOUR VOTE TODAY AND TOMORROW. IF YOU NEED THE PASSWORD, TEXT 305 546 7368 WITH YOUR NAME AND I WILL TEXT YOU THE PASSWORD. REMEMBER, ONLY PAID PARTICIPANTS CAN VOTE.

Nice Greg.


Go Eddie!

6AM CLASS
Doug (P): 17:50
Gary (rxd): 13:23
Grace (rxd): 17:31
Tony G (rxd): 14:23
Bryan (rxd): 13:08
9AM CLASS
Adriana (rxd): 20:52
Chris V (rxd): 17:37
Fernando (rxd): 22:09
Holt (rxd): 10:55
Lucie (B): 21:49
Ryan (rxd): 13:47
Heather (P): 15:39
Jen R (B): 21:11
Scott (rxd): 19:43
Roe (ring pulls): 19:40
Jeff (ring pulls): 32:15
Lish (rxd): 15:33

MONDAY – 091123

ANNOUNCEMENTS: “AFTER” PICTURES FOR THE PALEO ZONE CHALLENGE MUST BE TAKEN TODAY! PLEASE STOP BY, IT WILL ONLY TAKE A FEW SECONDS TO TAKE THE PICTURES.

CONGRATULATIONS TO CF THRESHOLD’S FRIEND, PETE KAZANAS (CROSSFIT 305) FOR PLACING 3RD AT THE IRON CURTAIN CHALLENGE THIS PAST WEEKEND! STELLAR PERFORMANCES BY SO MANY ATHLETES! CF THRESHOLD WAS PROUD TO HAVE 8 ATHLETES COMPETE THIS PAST WEEKEND! WAY TO REPRESENT!

For time.

Complete as many rounds in 20 minutes of:

10 Lateral Jumps (left right equals 1)
15 Push ups
20 KB Swings

Post total rounds completed to comments.

done

IRON CURTAIN CHALLENGE WOD # 1 – “THE SINGLET”
done

IRON CURTAIN CHALLENGE WOD #2 – “THE COUPLET”
done

IRON CURTAIN CHALLENGE WOD #3 – “THE TRIPLET”

6AM CLASS
Tony G (rxd): 7 Rounds + 10,15,14
Grace (rxd): 9 Rds + 4
Chris V (rxd): 7 Rds + 10,15,2
Bryan (rxd): 8 Rds + 10,15,11
9AM CLASS
Jen (25): 8 Rds + 10,15
Brad (35): 10 Rds
Scott (rxd): 8 Rds + 1
Chris M (rxd): 6 Rds + 3
Ryan (rxd): 7 Rds + 10,15,10
Analise (rxd): 6 Rds + 10,15,10
Fernando (rxd): 5 Rds + 10,15
5:30PM CLASS
Toi (rxd): 8 Rds + 10,15,8
Rebecca: 5 Rds + 10,15,2
Greg H (35): 7 Rds + 10,15,13
Katherine (15): 10 Rds + 10
Douglas (20): 10 Rds
Christina (15): 10 Rds + 10
Nicole (10): 5 Rds + 10,2
Eddie (35): 6 Rds
Simone (25): 7 Rds
Leo (20): 10 Rds + 10,3
Nicole G (20): 6 Rds + 10,7
Elaine (25): 5 Rds + 10
Jim G (40): 5 Rds + 10,10
Farrah (30): 7 Rds + 10,10
Ileana (Situps/10): 8 Rds + 10
Marianne (35): 8 Rds + 2
Maria (35): 7 Rds
Philip (55): 6 Rds + 10,15,10
Lucie (Squat/30): 7 Rds + 10,5
Lauren (35): 7 Rds + 10,10
Isis (15): 10 Rds + 10,10
Graf (35): 13 Rds + 10
6:30PM CLASS
Annette (18): 12 Rds + 10,15
Sue (20): 8 Rds
Maureen (20): 8 Rds + 10
Rey (55): 7 Rds + 10,15,1
Vanessa (35): 9 Rds + 10,15,5
Adriana (35): 9 Rds + 10,15,14
Patricia (20): 8 Rds + 10,15,3
Ella (15): 9 Rds + 10,6
7:30PM CLASS

SUNDAY – 091122

“Tony’s Surprise”

SATURDAY – 091121

4 Rounds for time.

800 meter run
Rest 5 minutes between rounds.

Post times to comments.

FRIDAY – 091120

For time.

50-40-30-20-10

Sandbag Front Squats (50/25)
Sit ups

If you want to go heavier, use a 75lb barbell for men, 45lb barbell for women. Post time to comments.

Great Kip Gabriel