"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."Wednesday, June 9. 2010
0600 & 1145 @ Pelican Point
As we move into the warmer summer months the potential for heat injury has increased. The CFCP coaching staff ask that all athletes bring a hydration source when participating in any WOD, a minimum of 32oz of water or electrolyte drink is recommended. If an athlete does not have a water source they will be asked to leave, they may return to the next posted WOD with the proper hydration source. Thank you in advance for your cooperation. - CFCP Coaching Staff Warmup: 6 Burpee Box Jumps 15 Wall Balls 20 Double Unders WOD: 5 Rounds for time of: 115 lb Push Press x15 Run 400/Row 500 meters 10 Muscle Ups Skill: Front Squat  "When I go home people'll ask me, "Hey Hoot, why do you do it man? What, you some kinda war junkie?" You know what I'll say? I won't say a goddamn word. Why? They won't understand. They won't understand why we do it. They won't understand that it's about the men next to you, and that's it. That's all it is." - Hoot, Delta Operator, Black Hawk Down Tuesday, June 8. 2010
0600 & 1145 @ Pelican Point
There will not be a 0900 class. As we move into the warmer summer months the potential for heat injury has increased. The CFCP coaching staff ask that all athletes bring a hydration source when participating in any WOD, a minimum of 32oz of water or electrolyte drink is recommended. If an athlete does not have a water source they will be asked to leave, they may return to the next posted WOD with the proper hydration source. Thank you in advance for your cooperation. - CFCP Coaching Staff Warmup: 400m run 10 Walking Lunges w/ 20lb Med Ball Overhead 10 Muscle Ups V-up 75 sec hold WOD: 3 Rounds for time of: 2, 1.5, or 1 pood KB Farmer Carry, 100 meters 50 Push-ups Skill: Front Squat  "Talent is God given. Be humble. Fame is man-given. Be grateful. Conceit is self-given. Be careful". - John Wooden Monday, June 7. 2010
0600 & 1145 @ Pelican Point
As we move into the warmer summer months the potential for heat injury has increased. The CFCP coaching staff ask that all athletes bring a hydration source when participating in any WOD, a minimum of 32oz of water or electrolyte drink is recommended. If an athlete does not have a water source they will be asked to leave, they may return to the next posted WOD with the proper hydration source. Thank you in advance for your cooperation. - CFCP Coaching Staff Warmup: 15 Pass Throughs w/PVC Burgener Warm-up 15 Air Squats, facing wall, hands up on wall Squat Cleans 5, 4, 2 WOD: Max Squat Clean 1-1-1-1-1-1-1 Skill: Front Squat Compare to 170210  "Food is far more important than just something you eat for pleasure or to appease your hunger. Rather, it is a potent drug that you'll take at least three times a day for the rest of your life." - Dr. Barry Sears Friday, June 4. 2010
0600 and 1145 @ Pelican Point
Warm-up: 5 HSPUs 10 OHS w/PVC 15 Pull-ups 20 Double Unders WOD: 4 Rounds for time: 800 meter run 10 Burpees 15 Pull-ups 20 KB Swings, 1.5 pood 25 Double Unders Skill: Do 5 sets of max HSPUs  Today at 1145 will be Major Steve Barriger's last WOD with CFCP. Come out and show your support for a great athlete, motivator and coach. Thanks Steve!!!!! Thursday, June 3. 2010
0600, 0900 and 1145 @ Pelican Point
0900 WOD: 2 Rounds: 500m row 25 ab mat burpees* *jump in the burpee is lateral over the ab mat! Active Stretch: Warm-up: 1 Round of the WOD with 95lbs WOD: 5 Rounds for time of: 3 Clean Pulls 3 Power Cleans 3 Push Press 3 Push Jerks 3 Good Mornings *Perform at 60%-70% of 3 Rep Max (RM) Power Clean *Rest 2 minutes between rounds Skill: Ring work  A clean pull is the jump shrug motion thats involved in the clean or any variation of the clean. You initiate the first pull, transition, or extend the hips but instead of completing the second pull and catching the weight you complete a shrugging motion with arms straight after full hip extension. Similar to the pic posted for the wod except you would have your arms fully extended, hips extended, and shoulders shrugged. Wednesday, June 2. 2010
0600 and 1145 @ Pelican Point
Warm-up: 15 Pass Throughs w/PVC 15 Air Squats, facing wall, hands up on wall Two 30 sec "L" holds on the parallettes 10 Squat cleans, 95lbs 10 Push jerks, 95lbs WOD: Seven rounds for time of: 10 Handstand Push-ups 10 115lb Squat Cleans 10 "L" Pull-ups - Try to not let your legs come down between each pull-up. Skill: Overhead Squat  Congratulations to Christi, Noelle, Markum, DeBo and Isaiah for competing in the Dirty South Regional Qualifiers this past weekend. After 4 WODs and 3 days in the Florida sun these athletes placed 16th out of 46 teams. They represented CFCP very well and should be very proud. Well Done!!!! Tuesday, June 1. 2010
0900 @ Pelican Point
Warmup: 15 Pass Throughs w/PVC 15 Air Squats, facing wall, hands up on wall Planks, 1 min holds on all sides 20 Wall Balls, 20 lb 10 Double Unders WOD: "Annie" 50-40-30-20-10 Double Unders Sit-ups Skill: Push Jerk Compare to 091209  "Master the air squat and you will become much more proficient at the other complex movements (snatch, clean, overhead squat)." - Anonymous |
NavigationFavorite LinksFriends of Crossfit Cherry PointOperation Phoenix Random Photo Crossfit Cherry Point Shirts Crossfit JournalCalendarArchivesQuicksearch |
