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"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."
To register, click here. Friday, July 4. 2008
DAY OFF
Next Workout will be Monday, 7 July @ 0630 (MACG-28 Pullup Bars), no 1145 workout  All of the above athletes set personal bests during the Crossfit Total workout on Thursday afternoon. Independence Day commonly known as the Fourth of July is a federal holiday commemorating the adoption of the Declaration of Independence on July 4, 1776, declaring independence from the Kingdom of Great Britain. Thursday, July 3. 2008
0630 & 1145 @ MACG-28 Pullup Bars
"CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments. Compare to 080601.  Mental and Physical Preparedness. World-class trainees are prepared at every session. They understand that early is “on-time.” They are enthusiastic about the opportunity at hand, regardless of how they “feel.” They recognize rest and nutrition not as distractions, but rather complementary building blocks of elite human performance. - Drew Thompson www.crossfitquantico.com Wednesday, July 2. 2008
0630 & 1145 @ MACG-28 Pullup Bars
"Annie" 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups Post time to comments.  Topic: Should I be running extra before/after Crossfit workouts. The best answer for this is that you do not need to run anymore than is prescribed in the Crossfit program. Your cardiovascular/respiratory endurance improvement does not need to come from putting 3-5 miles on your legs everyday. The intensity from the Crossfit workouts will give you the cardio endurance that is needed. Your run times will actually improve by following the Crossfit programming. Tuesday, July 1. 2008
1145 @ MACG-28 Pullup Bars
NO 0630 WORKOUT 30 muscle ups for time Post time to comments. If you cannot do the muscle-ups do 120 pull-ups and 120 dips.  For a nutrition program go to www.zonediet.com. If you think that you are going to gain weight from doing Crossfit, you most likely have bad eating habits. Nutrition is 50% of your weight gain/loss. The other 50% is coming out to the Crossfit workouts 4-5 times a week and putting forth 110%. Monday, June 30. 2008
0630 & 1145 @ MACG-28 Pullup Bars
Three rounds for time of: 45 pound Thruster, 50 reps 35 Pull-ups Post time to comments.  Remember to do three things when getting a hand rip: 1. Wash your hands with soap and water. 2. Apply a generous amount of Neosporin to the fresh wound. 3. Cover the wound with a small bandage or tape. This will allow the Neosporin to do its job to keep the area moist and prevent infection. Crossfit Journal #68 April 2008 Friday, June 27. 2008
0630 & 1145 @ MACG-28 Pullup Bars
Run 5 K Staggered start based off 3 mile run times. Post time to comments. Compare to 11 June 08.  The grip in both the snatch and clean is personal and based on several factors, including flexibility, strength, body size and shape, and what is generally comfortable to the athlete. While there may be a period of experimentation when an athlete tries out various grip widths for each lift, the athlete should settle on one consistent grip width for each lift and approach the bar in an identical manner every single time. - Mike Burgener Crossfit Journal #52 Dec 2006. Thursday, June 26. 2008
0630 & 1145 @ MACG-28 Pull Up Bars
Front Squat 1-1-1-1-1-1-1 reps Post weights to comments.  There are a number of characteristics common to world-class trainees. Specifically, these characteristics include, but are not limited to: Desire, Willingness to Listen, Dedication to Fundamentals, Mental and Physical Preparedness, Ability to Train Alone, and Behavior under Duress. - Drew Thompson Wednesday, June 25. 2008
0630 & 1145 @ MACG-28 Pull Up Bars
"Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post time to comments.  “A trainee must learn first to be quiet, then to be alone, then to face and examine himself, then to recognize and speak truth, and finally be with others, unaffected by circumstance or surrounding, of single mind.” --Jason Dougherty **Please give the trainers the courtesy of arriving to your session on time** Tuesday, June 24. 2008
0630 & 1145 @ MACG-28 Pull Up Bars
Complete as many rounds as you can in twenty minutes of: 5 Box Jumps 10 L-Pullups 15 Knees-to-Elbows Post times to comments.  “Life is too short to be living somebody else's dream.” - Hugh Hefner Outstanding job today by all 18 athletes. GySgt Omanovic led the way with 11 completed rounds. She did not rest at all! Welcome to the Crossfit family, Cpl Pardo (MWCS-28) and Sgt Cinquini (MTACS-28). Monday, June 23. 2008
0630 & 1145 @ MACG-28 Pullup Bars
"J.T." 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Post time to comments.  “Each time we face our fear, we gain strength, courage, and confidence in the doing.” - Unknown Welcome to the Crossfit family, GySgt Omanovic from MTACS-28. Friday, June 20. 2008
0630 @ MACG-28 Pull-Up Bars
Run 10 K This event will take approximately 45 minutes to 1 hour depending on individual skill level. Make sure that your command will allow enough time to complete the workout before attending the session. Post time to comments.  "Endurance is not just the ability to bear a hard thing, but to turn it into glory." - William Barclay Thursday, June 19. 2008
0630 @ MACG-28 Pull Up Bars
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed. Post number of minutes completed to comments.  Compare to 080520. Wednesday, June 18. 2008
0630 MACG-28 Pull Up Bars
21-15-9 rep rounds of: 95 pound Deadlift 95 pound Hang power clean 95 pound Front squat 95 pound Push jerk Post time to comments.  “The way to learn to do things is to do things. The way to learn a trade is to work at it. Success teaches how to succeed. Begin with the determination to succeed, and the work is half done already.” - Anonymous Tuesday, June 17. 2008
0630 @ MACG-28 Pull Up Bars
Overhead squat 3-3-3-3-3-3-3 reps Post loads to comments.  “Confront the dark parts of yourself, and work to banish them with illumination and forgiveness. Your willingness to wrestle with your demons will cause your angels to sing. Use the pain as fuel, as a reminder of your strength.” - August Wilson Monday, June 16. 2008
0630 - We will meet at the Station Endurance Course (next to chow hall).
Uniform will be Boots & Utilities. Due to TAD commitments, there will be no 1145 workout this week. Complete as many rounds in 20 minutes as you can of: 15 Double-unders 15 Burpees 15 Box Jump 15 ft Rope climb, 1 ascent Post rounds and fractions of rounds completed to comments.  "People tend to stay motivated when they see the importance of things they are asked to do." - Unknown |
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