0630, 1145, 1630 @ MACG-28 Pull Up Bars

Complete 3 rounds for time of:

Row 500 meters
Bodyweight Bench press, 30 reps

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0900 ONLY WORKOUT ON 24 DEC

“We need very strong ears to hear ourselves judged frankly, and because there are few who can endure frank criticism without being stung by it, those who venture to criticize us perform a remarkable act of friendship, for to undertake to wound or offe” - Michel de Montaigne

0630, 0900, & 1145 @ MACG-28 Pull Up Bars

NO 1630 WORKOUT TODAY

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Alternate is to use the 33 lb bar or PVC pipe and do hang squat snatch. This is a much more stable exercise than the one-arm snatch.

Post time to comments. These are squat not power snatches.



For planning purposes, December 24th, 25th, and 26th WOD's will be posted on the site. Coaching will be available at 0900 on the 24th and 26th. No coaching on the 25th.

0630, 0900, 1145 @ MACG-28 Pull Up Bars
No 1630 WOD today.


Run or Row 5K.

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“Spectacular achievement is always preceded by unspectacular preparation.” - Robert H. Schuller

0630, 1145, 1630 @ MACG-28 Pull Up Bars

"Badger"

Complete three rounds for time of:

95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

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“I never worry about action, but only about inaction” - Winston Churchill

0630, 0900, 1145 @ MACG-28 Pull Up Bars
No 1630 WOD today, sorry, check back tomorrow !

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

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“The secret of success is learning how to use pain and pleasure instead of having pain and pleasure use you. If you do that, you're in control of your life. If you don't, life controls you.” - Anthony Robbins

0630, 1145, 1630 @ MACG-28 Pull Up Bars

400 meter Walking lunge

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Crossfit Cherry Point would like to send a special thanks to Gillian Mounsey for dedicating her time and passing on a wealth of knowledge and eye opening techniques. The lessons we learned today will be a direct reflection of your hard work in our comments tomorrow.

Balance, Flexibility, and Core Strength Workshop with Gillian Mounsey - Part I



Gillian is an accomplished athlete who has been training in gymnastics for 25 years. She has a degree in Physical Education and a graduate level degree in Exercise Science and Cardiac Rehabilitation. Additionally, she has been a personal trainer for 13 years and holds multiple certifications. Gillian is an avid Crossfitter who took 3rd Place in the 2008 Crossfit games.

Gillian has generously volunteered her time to come train with the Marines and members of Crossfit Cherry Point and hold a multi part workshop to allow increased performance during Crossfit workouts as well as injury prevention.

Wear workout attire. The workshop will be given during normal class hours of 0630, 0900, 1145, and 1630.

The workshop will be held indoors. Directions are as follows:

From the main gate, go down about 3-4 miles. You will pass MASS-1 on the left and 2nd LAAD Bn on the right and then a treatment facility on the right. There is a small access road after the treatment facility. Take a right at this road (there is a small sign that says "Skeet Range"). The building is down on the left hand side.

0630, 0900, 1145, 1630 @ MACG-28 Pull Up Bars

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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"Defeat is not the worst of failures. Not to have tried is the true failure." - George Edward Woodberry