"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."Monday, May 31. 2010
0900 @ Pelican Point
Warmup: Agility Drills Burgener Warmup x 3 w/PVC 15 Air Squats, concentrate on form 20 Situps, feet together, full range of motion 20 GHD Hip Extentions 7 Thrusters, 65 lbs WOD: "Fran" 21-15-9 reps 95 pound Thruster Pull-ups Skill: Push Press Compare to 100212  "Ensure you are getting rest days. You need to get 1-2 rest days a week where you do not workout at all. Every 2-3 months, get a 3-4 day rest period. These workouts are grueling and you need to let the body recover." - Dave Joseforsky Friday, May 28. 2010
0600 & 1145 @ Pelican Point
Warmup: Agility Drills - group 400 meter run 20 Air squats 10 Ring dips 10 SDHP @ 65 lbs WOD: 50 SDHP @ 95 lbs 75 Push-ups 50 Ring dips 30 45 lbs weighted pull-ups 25 Handstand Push-ups (Bring flak with sappies for weighted pull-ups) Skill: Snatch Rings (muscle-ups and dips) Compare to 090520  We are what we repeatedly do. Excellence, therefore, is not an act but a habit. - Aristotle Thursday, May 27. 2010
0600, 0900 & 1145 @ Pelican Point
Warmup: Agility Drills - group Burgener Warmup - group 30 Sit-ups 20 Push-ups 20 Air squats 15 KB Swings 1.5 pood Parallettes 3 x 30 sec holds WOD: "Grace" 135 pound Clean and Jerk, 30 reps Skill: Snatch Rings (muscle-ups and dips) Compare to 090922  Good Luck to Markum, Christie, Isaiah, Noelle, and Debo as they head down to Florida and compete in the CrossFit South Eastern Team Regionals. Wednesday, May 26. 2010
0600 & 1145 @ Pelican Point
Active Stretch Agility Drills Warmup: 10 Inverted Burpees 10 Power Clean and Jerk @ 65lbs 10 Sumo High-pull Deadlifts @ 65lbs 15 Wall Balls 20lbs WOD: "Candy" 5 Rounds of "Cindy" - 5 pull-ups, 10 push-ups, 15 squats = one round Full "Annie" - 50-40-30-20-10, Double-unders; Sit-ups. 5 Rounds of "Cindy" - 5 pull-ups, 10 push-ups, 15 squats = one round Compare to 100410  "There are no secrets to success. It is the result of preparation, hard work, learning from failure."-Colin Powell Tuesday, May 25. 2010
0600, 0900 & 1145 @ Pelican Point
Active Stretch Agility Drills Warmup: 4 X 50 meter strides 30 Double-unders 30 Sit-ups (unassisted) 15 Ring-dips WOD: Three rounds for time of: Run 800 meters 50 Pull-ups Compare to 090528  The CrossFit prescription is "contantly varied, high-intensity, functional movements" - CrossFit Training Guide Monday, May 24. 2010
0600 & 1145 @ Pelican Point
Active Stretch Agility Drills Warmup: 400m run 10 Deadlifts 135 pounds 10 Overhead Squats 65 pounds 10 Clean and Jerk 65 pounds WOD: "Diane" 21-15-9 reps of: 225 pound Deadlift Handstand push-ups  "Pain is temporary. Quitting lasts forever." - Lance Armstrong Saturday, May 22. 2010
Active Stretch
WOD: Rest Day There will not be a beach WOD. Classes will reconvene Monday morning 0600 & 1145 @ Pelican Point.  “Rest when you're weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work.” -Ralph Marston Friday, May 21. 2010
0600 & 1145 @ Pelican Point
The 1145 class will not be held at Pelican Point due to Roosevelt Blvd being closed West of Slocum for the Air Show. The 1145 class will meet in the Combat Pool parking lot. Active Stretch Agility Drills Warmup: 400m run 10 Muscle Ups 10 HSPU's 10 Windshield Wipers WOD: 5 rds for time: 40 Double Unders, 30 Box Jumps @ 24", 20 KB swings, 1.5 pood  "Smooth seas do not make skillful sailors." -African proverb Thursday, May 20. 2010
0600, 0900 & 1145 @ Pelican Point
The WOD for the 0900 class will be "Cindy"-Exercises will be posted at the 0900 class. Active Stretch Agility Drills Warmup: 400m run 20 GHD Back Extensions 10 Backward Walking Lunges w/ Med Ball overhead Dead Lift- sets of 5, 3, 2 WOD: Day 3 of “The Three Wise Men” Dead Lift 1-10-1-20-1-30  "All right mister, let me tell you that winning means you're willing to go longer, work harder, give more than anyone else." -- Vince Lombardi Wednesday, May 19. 2010
0600 & 1145 @ Pelican Point
Active Stretch Agility Drills Warmup: 20 Walking Lunges w/ Wall Ball overhead 20 Wall Ball Cleans 200m row Front Squat- sets of 5, 3, 2 WOD: Day 2 of “The Three Wise Men” Front Squat 1-10-1-20-1-30  " Our greatest glory is not in never falling, but in getting up every time we do." - Confucius Tuesday, May 18. 2010
0600, 0900 & 1145 @ Pelican Point
The 0900 WOD will be "Filthy Fifty"- Exercises will be posted at the 0900 class. Active Stretch Warmup: Agility Drills PVC Drills- Shoulder Disloc, Flagpoles, Over-Unders 10 Pull ups 10 Plyo Push-ups 200m row Bench Press Warmup- sets of 5, 3, 2 WOD: Start of “The Three Wise Men” Bench Press 1-10-1-20-1-30  Congratulations to: Isaiah "Beastly" Ybarra - completed the Level I class and certification on 15-16 May Oscar "I'm on Time" Moore - completed the Level I certification test on 16 May Victor "Macheen" Frausto - completed the Level I certification test on 16 May Steve "Just Steve" Barriger - completed the Level I certification test on 16 May David "Josey" Joseforsky - completed the Level I certification test on 16 May We look forward to your motivating instruction!!! Monday, May 17. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup: Agility Drills 20 Wall Balls 20lb 15 Windshield wipers 10 Muscle Ups 5 HSPU WOD: Run a 5k finishing with 25 burpees  "Hiding from your weaknesses is a recipe for incapacity and error." - Greg Glassman Friday, May 14. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup: Agility Drills 15 Pullups 10 Power Cleans, 65 lbs 10 Push Press, 65 lbs WOD: AMRAP in 20 min: 15 Clean and Jerks, 95 lbs 400 Meter run Compare to 090519  "The greatest achievement a teacher can obtain is to be bested by his student." - unknown Thursday, May 13. 2010
0600, 0900, & 1145 @ Pelican Point
Active Stretch Warmup: Agility Drills 10 Snatches, 65 lbs 15 Wall Balls, 20 lbs 20 GHD Back Extensions 20 Unassisted Situps WOD: Overhead Squat 5-5-5-5-5 (these are not warmup sets) Post weights to comments.  "We are what we repeatedly do. Excellence, therefore, is not an act but a habit." - Aristotle |
NavigationFavorite LinksFriends of Crossfit Cherry PointOperation Phoenix Random Photo Crossfit Cherry Point Shirts Crossfit JournalCalendarQuicksearch |
