Crossfit Cherry Point - Crossfit Cherry Point

"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."

Saturday, August 23. 2008

0800-1100 @ MACG-28 Pullup bars

Crossfit Basics

1. Air Squat
2. Front Squat
3. Overhead Squat
4. Shoulder Press
5. Push Press
6. Push Jerk
7. Deadlift
8. Sumo Deadlift High Pull
9. Clean

Workout of the Day: "Fran"
21-15-9 reps
Thruster
Pullups

Schedule:
0800-0815 Stretch
0815-0825 Group Demo (Air Squat/Front Squat/Overhead Squat)
0825-0850 Small Group Execution of Movements
0850-0900 Break
0900-0910 Group Demo (Shoulder Press/Push Press/Push Jerk)
0910-0935 Small Group Execution of Movements
0935-0945 Group Demo (Deadlift/SDHP/Clean)
0945-1010 Small Group Execution of Movements
1010-1100 Workout of the Day (WOD) - Fran

Crossfit is constantly varied, high intensity, and functional movement workouts intended to increase work capacity across broad time and modal domains.

Posted by Dave at 01:00 | Comments (8) | Trackback (1)

Comments

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WOD: Fran (prescribed) 7:11. Great time today working on form and technique - all around motivating. Thanks to J-Man, Bitter, Alex, and TRE for a moto session and workout.

#1 J Goodes on 2008-08-23 11:16 (Reply)

WOD: Fran (35lb and bands) 5:20. WOW thanks for the great work and class. Special thanks to all the coaches.

#2 CJ Goodes on 2008-08-23 11:18 (Reply)

We were humbled today at Crossfit Cherry Point to have 40+ athletes come out for Crossfit Basics. Thanks for everyone's attention, willingness to learn, and 110% effort.

Special thanks to 1stLt Jo Brittingham, GySgt Alex Brinker, SSgt Ryan Eldredge, and Col Loch for your coaching assistance.

All are welcome back to our 0630, 1145, and 1630 daily workout sessions. Continue to check the webpage for the Workout of the Day (WOD).

#3 Major Joseforsky on 2008-08-23 14:43 (Reply)

Fran 65lbs, in 8:21. Thanks to Col Loch for pushing me hard. I was spent after Fran, but it wass GOOD.

#4 Col Gill on 2008-08-24 06:15 (Reply)

Great turnout today!! Over 40 atheletes came today. Great display of power on Fran, total wreck of the body in just a couple of minutes! Thanks again to all who came. You all teach me as I try to teach you.

#5 Alex Gunny Brinker on 2008-08-24 08:22 (Reply)

I was sort of skeptical about the whole crossfit craze. I went on Saturday and learned the form and then did the WOD. Let's just say that on the following day, sore is a severe understament! The motivation and morale is very high with the intructors and other people attending. It is a great environment to learn about the program and get a great workout.

#6 Tim Brush on 2008-08-24 16:18 (Reply)

Great learning experience. Thanks for the instruction. Did "Fran" at 65 pounds in 8:06.

#7 Maj Tim Silva on 2008-08-24 18:06 (Reply)

7:19 55lbs and bands.

#8 Jacquie Taylor on 2008-08-25 07:12 (Reply)

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