"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."Tuesday, November 30. 2010
0600 Class @ CLC-21 Supply
1145 Class @ Pelican Point Active Stretch Mobility/Warm Up 2 rds: 5 Knees to Elbows 10 Cleans, 65lbs 15 Back Extensions WOD “Daniel” 50 Pull ups 400m run 21 Thrusters, (95/65lbs) 800m run 21 Thrusters, (95/65lbs) 400m run 50 Pull ups Skill: Snatch 10 1 pood KB snatches, alternating Compare to 101101 A chance to improve on your time from earlier this month. Take the challenge.  Would like to welcome back Maj John "Hedge Hog" Siary from his boondoggle down is South America. Good to have you back! Monday, November 29. 2010
0600 Class @ CLC-21 Supply
1145 Class @ Pelican Point Active Stretch Mobility/Warm Up 400m Run 5 skin the cat 10 KB swings, 1.5 Pood 15 Box Jumps WOD Shoulder Press 1-1-1-1-1-1-1 Skill: Snatch Do 5 snatches with 45lbs barbell, focus on form.  "Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it." - Lou Holtz Friday, November 26. 2010
1000 Class @ Pelican Point
BOX CLEANING DAY!!! We will be cleaning all gear in the box immediately following the WOD. ALL athletes are welcome to help. If you are able to help, we could use some all-purpose cleaner, rags and WD-40. Active Stretch Agility Drills Mobility/Warm Up 2 rounds, 10 reps of each exercise: GHD Sit-up's Push-up's Shoulder Press, 65lbs Box Jumps Sampson Stretch, 10 Sec holds WOD “Helen” 3 Rds 400m run 21 KB Swings (1.5/1 pd) 12 Pull ups Compare to 100301 Post time to comments  Skill: Rowing Row 800m after WOD. Thursday, November 25. 2010
AT HOME ON YOUR OWN
Active Stretch Agility Drills Mobility/Warm Up 5x50 Meter Sprints 20 Sit-up's 15 Push-up's 10 Squat Jumps WOD 10 Burpees a minute for 12 minutes Start a clock: score is # rds w/ burpees completed in a min and total time Post score to comments  Wednesday, November 24. 2010
0600 and 1145 Class @ Pelican Point
Active Stretch Agility Drills Mobility/Warm Up 20 Walking Lunges 15 KB Swings, 1.5 pood 10 Pull-up's 5 Broad Jumps WOD 10K Turkey Trot Compare to 100430 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. Post time to comments  Skill: Rowing Row 400m after WOD. "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 Tuesday, November 23. 2010Prototype #1
After talking with DeBo, here is the first prototype of the page redesign.
Here are a couple of quick/rough ideas for the title:     Please post your comments!
0600 Class @ CLC-21 Supply
1145 Class @ Pelican Point Active Stretch Mobility/Warm Up 400m Row or 400m Run 3x20 Second "L" Holds 15 Wall Ball Shots 15 SDLHP, 65lbs. WOD 5-5-5-5-5 Overhead Squat  Skill: Rowing Row 3x100m sprints w/60 second rest between each set. STOP THE CLOCK STOP THE PAIN! Monday, November 22. 2010
0600 Class @ CLC-21 Supply
1145 Class @ Pelican Point Active Stretch Mobility/Warm Up 400m Row or Run 10 OHS w/45lb bar or PVC 15 Pull-up's 20 Sit-up's WOD 10-9-8-7-6-5-4-3-2-1 Clean, 135lbs Box Jump  Skill: Rowing Row 500m after WOD - Focus on form. DO WORK!!! Friday, November 19. 2010
0600 Class @ CLC-21 Supply
1145 Class @ Pelican Point Active Stretch Mobility/Warm Up 10 - Back Squat @ 135lb 10 - L Position Ring Holds 10 - Muscle-Ups WOD 5-10-15 Back Squat (225/155lbs) Box Jumps  Skill: Double-Unders For more information pertaining to great double-under technique -- Buddy Lee on Double Unders Do 60 attempts during or after the WOD!!!!!!!! That's right, more double unders. Do them. 1139lb Back Squat Proper Hip Drive for the Oly Lifts - Sage B "Education will not (take the place of persistence); the world is full of educated derelicts. Persistence and dtermination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race." -- Calvin Coolidge Thursday, November 18. 2010
0600 Class @ CLC-21 Supply
1145 Class @ Pelican Point Active Stretch Mobility/Warm Up 5 - Ring Handstand Push-Up 20 - Lunges with 45lbs Overhead 20 - Burpee Pull-Ups WOD “Team Chipper WOD” Teams of 4 or 2 200/100 Pull Ups 300/150 Push ups 400/200 Situps 500/250 Squats One person works at a time. Post times to comments.  Skill: Double-Unders For more information pertaining to great double-under technique -- Buddy Lee on Double Unders Do 55 attempts during or after the WOD!!!!!!!! That's right, more double unders. Do them. Paleo Cookies!!!!! Affiliate Competition at the Southeast Regionals Paleolithic Nutrition Expert Interview "Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." - John Fitzgerald Kennedy Wednesday, November 17. 2010
0600 Class @ CLC-21 Supply
1145 Class @ Pelican Point Active Stretch Mobility/Warm Up 20 - L Pull-Ups 12 - Over the box Jumps 15 - GHD Sit Ups WOD "Crossfit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments.  Crossfit Total Vid Skill: Double-Unders For more information pertaining to great double-under technique -- Buddy Lee on Double Unders Do 50 attempts during or after the WOD!!!!!!!! The Future of the Sport and of the Community -- Coach Glassman "Strength does not come fromphysical capacity. It comes from an indomitable will." - Mahatma Gandhi Tuesday, November 16. 2010Website Face Lift!
0600 Class @ CLC-21 Supply
1145 Class @ Pelican Point Active Stretch Mobility/Warm Up 3 - 10 second parallette L-sit holds 50 Double-Unders 3 Bear Complexs @ 95lbs WOD “Grace” 135 pound Clean and Jerk, 30 reps Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.  You can still donate towards a great cause at: Barbells for Boobs 225lb Grace Post times to comments. Skill: Double-Unders "For an imprenetrable shield, stand inside yourself." - Henry David Thoreau Saturday, November 13. 2010
The time is now! Come out to CLC-21 and be ready to work. The first WOD kicks off at 10:00 a.m. and we go until we are done. Please bring a side dish or dessert and a beverage of your choice and donations are being accepted to try and cover the cost of the burgers and chicken that will be provided. We are looking forward to seeing everyone!
****1000 @ CLC-21**** Directions: Coming from the front gate continue straight on Roosevelt Blvd. Turn right at the gas station (5th traffic light) and the venue will be on the left hand side, building number 1702. 1st WOD 5 minutes to establish a 1 rep max ground to overhead Then with the clock starting at zero: 60 KB Swings (1.5/1 pood) 50 Box Jumps (24"/20") 40 Push-ups (Games Standard) 30 Air Squats 20 Pull-ups 10 Power Cleans (155lb/105lb) 100 Double Unders --With every miss do 2 burpees Scoring- For every pound put over head subtract 1 second from your total time on the chipper, lowest total time wins! 2nd WOD TBD.... Just come ready to work!!!  
Friday, November 12. 2010
Saturday, Nov. 13th CFCP will be hosting an outstanding WOD/Cookout at CLC-21 Supply. The 1st WOD will kick off at 10am. All athletes interested in participating or attending are asked to bring a side dish and drink of choice. If you are planning on attending please RSVP on the sign-up sheet posted at the box.
****0900 Class @ Pelican Point**** Active Stretch Mobility/Warm Up 30 Double Unders 20 Second "L" Sits x 2 10 Pistols (5 each leg) WOD "Tabata Something Else" 8 Rounds of 20 seconds of work, followed by 10 seconds of rest of: Pull-ups Push-ups Sit-ups Squats Post score to comments.  Major Frausto our prayers are with you and your family and a speedy recovery for your Mom. Skill: Hand Stand Push-ups |
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