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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." CrossFit Cherry Point will host a Level I certification on 7-8 Aug 2010. Go to crossfit.com on the right hand side to get signed up. For the military rate ($800), register as an attendee and enter 8778 as the code. Friday, April 30. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup: 3 x Burgener Warmup w/PVC 5 x Overhead Squat w/PVC 5 x Press Snatch Balance w/PVC 5 x Heaving Snatch Balance w/PVC 5 x Snatch Balance w/PVC WOD: Run 10K Post time to comments. Compare to 100119 Course: Start at the pullups bars, go down to Roosevelt Road and take a left. Pass the golf course, BOQ, and Hancock Gym. Go down to the Hancock Lodge sign and take that road towards the Hancock Lodge. Run around the circle at the Hancock Lodge and run back the same route to the pullup bars. Still not done, run the 400m course to finish up.  "Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take it's place. If I quit, however, it will last forever." - Lance Armstrong Thursday, April 29. 2010
0600 and 1145 @ Pelican Point
Active Stretch Warm-up: 21 Double unders 15 Wall balls 9 Hang cleans, 65 lbs WOD: "Elizabeth" with a twist 21-15-9 Hang Cleans, 135 lbs Ring Push-ups Post time to comments.  "Constantly varied functional movements executed at high intensity." - The definition of CrossFit Wednesday, April 28. 2010
0600 and 1145 @ Pelican Point
Active Stretch Warmup: Agility drills 5 Ring Push-ups Shoulder Press, 5-4-3-2 WOD: Shoulder Press 1-1-1-1-1-1-1 Post loads to comments. Compare to 091201  "Perfect practice makes perfect performance" Mike Burgener Tuesday, April 27. 2010
0600 and 1145 @ Pelican Point
Active Stretch Warmup: Agility drills 3 x Burgener Warmup w/PVC 10 Handstand Pushups 10 Sumo-deadlift high-pull (SDHP), 65 lbs WOD: Five rounds for time of: 95 pound SDHP, 21 reps 21 Ring dips Post time to comments.  SDHP - Feet outside shoulders, grip inside legs thumb width apart, bar over mid-foot, push bar back and knees back, once bar reaches mid-thigh drive the hips vertical, shrug, elbows high and outside, bar finishes under the chin. On the way down, bar drops back to high hang, butt back, bar travels below the knees, then bend knees, and ride bar back to starting position. Monday, April 26. 2010
0600 and 1145 @ Pelican Point
Active Stretch Warmup w/PVC: Burgener Warmup Overhead Squat Press Snatch Balance Heaving Snatch Balance Snatch Balance High Hang Snatch Mid Thigh Below Knees Floor WOD: Three rounds, 21-15- and 9 reps, for time of: 95 pound Snatch (yes, squat!) Chest to bar Pull-ups Post time to comments.  Congratulations to Markum King, Isaiah Ybarra, Noelle Ybarra, Steve Barriger, and Oscar Moore for completing the CrossFit Olympic Weightlifting Certification on 24-25 April. Thank you to Coach CJ Stockel, Stacy Moldovan, and Michelle Benedict for your instruction to all the athletes. Your enthusiam, energy, and knowledge were very much appreciated! Friday, April 23. 2010
0600 and 1145 @ Pelican Point
Active Stretch Warmup: 5 Skin the Cats (rings) 7 Shoulder Press, 65 lbs 9 Front Squats, 65 lbs Team WOD: 30 Wallballs (20lbs/14lbs) Row 300m 30 Box jumps (24") 30 KB swings (1.5/1 pood) 30 Push press / Push jerk (45lbs/35lb) 30 Deadlifts (225lbs/135lbs) Rules: 1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team. 2. The middle four drills are then performed together in a "Round Robin" format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts. 3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.  "The only way to maximize potential for performance is to be calm in the mind." - Brian Sipe Thursday, April 22. 2010
0600 and 1145 @ Pelican Point
Active Stretch Warmup: 10 Ring dips 10 Parallette push ups 10 Over head squats, 65 lbs WOD: "Michael" Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Post time to comments. Compare to 091230  "Never neglect an opportunity for improvement." - Sir William Jones Wednesday, April 21. 2010
0600 and 1145 @ Pelican Point
Active Stretch Warmup: Parallette "L" holds, 30 seconds 10 Handstand push-ups 10 Thrusters, 65lbs WOD: "Angie" For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Sets must be completed before moving on to the next. Post time to comments. Compare to 091228  "Fortune favors the brave." - Publius Terence Tuesday, April 20. 2010
0600 and 1145 @ Pelican Point
Active Stretch Warmup: 15 Sit-ups 10 Chest to bar pull-ups Deadlift, 5-4-3-2 -Then start your work sets WOD: Deadlift 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 100302  "Motivation is what gets you started. Habit is what keeps you going." - Anonymous Monday, April 19. 2010
0600 and 1145 @ Pelican Point
Active Stretch Warmup: 400 Meter run 135 lb Deadlift, 10 reps -Work on form! 20 Double unders WOD: "Filthy Fifty" For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments. Compare to 091214  "If winning isn't everything, why do they keep score?" - Vince Lombardi Friday, April 16. 2010
0600 and 1145 @ Pelican Point
Active Stretch Warmup: 10 Squat snatch, 65 lbs 20 Back extensions 50 Single Leg Jump Rope, 25 each leg Team WOD: “The Buddy Mile” 400 meter run •Push-ups 400 meter run •Squats 400 meter run •Pull-ups 400 meter run •Sit-ups One team member runs while the other works then you switch. Most reps wins! Post individual and total reps to comments.  "TGIF" - Everyone Thursday, April 15. 2010
0600 and 1145 @ Pelican Point
Active Stretch Warmup: 500 meter row 10 Med Ball Cleans, 20lbs M, 14lbs F 20 Situps w/Med ball WOD: Five rounds for time of: 50 feet walking lunges w/45lb plate overhead 10 Burpees Post time to comments.  “Champions aren´t made in the gyms. Champions are made from something they have deep inside them - a desire, a dream, a vision.” - Muhammad Ali Wednesday, April 14. 2010
0600 and 1145 @ Pelican Point
Active Stretch Warmup: 5 HSPUs 10 Wall Ball Push-ups 10 Chest to bar Pull-ups Hero WOD: “War Frank” Three rounds for time of: 25 Muscle-ups 100 Squats 35 GHD situps Post time to comments.  Marine Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace. Tuesday, April 13. 2010
0600 and 1145 @ Pelican Point
Active Stretch Warmup: 7 Muscle ups 10 GHD sit-ups 20 Double unders WOD: Four rounds for time of: 400 meter run 6 Deadlifts 6 SDHP 6 Hang Power Cleans 6 Front Squats 6 Push Press 6 Back Squats All at 95lbs Post time to comments.  "Winning is not everything, but the effort to win is." - Zig Ziglar Monday, April 12. 2010
0600 and 1145 @ Pelican Point
Active Stretch Warmup: Burgener warm-up, 2 Rounds 10 Power Cleans 10 Push Jerks WOD: 3-3-3-3-3 Max Ground to Overhead In this WOD you can choose any method to move the weight -i.e. clean and jerk, snatch, ect. Post weights to comments.  "Determination determines outcome" - Anonymous |
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