"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."Monday, January 31. 2011
0600 and 1145 Class @ MASS 1 Compound, Bldg 1782
***************************************************** WE HAVE MOVED TO OUR NEW BUILDING AND ARE VERY EXCITED! ****************************************************** --From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. Turn left at the light, first left after Access Rd, and it will be the first building on the right. Warm Up: 10 Handstand Pushups 20 Walking Lunges 30 Double Unders WOD- "Murph" For time: 1 mile run 100 Pull-ups 200 Push-ups 300 Squats 1mile run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. Post time to comments Compare to 100317  In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. Friday, January 28. 2011
0600 and 1145 Class @ MASS 1 Compound, Bldg 1782
***************************************************** WE HAVE MOVED TO OUR NEW BUILDING AND ARE VERY EXCITED! ****************************************************** --From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. Turn left at the light, first left after Access Rd, and it will be the first building on the right. 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 Your score is the total of all 6 barbell loads. Post score to comments. Compare to 100520  "Do not wait to strike till the iron is hot; but make it hot by striking." - William B. Sprague Thursday, January 27. 2011
0600 and 1145 Class @ MASS 1 Compound, Bldg 1782
***************************************************** WE HAVE MOVED TO OUR NEW BUILDING AND ARE VERY EXCITED! ****************************************************** --From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. Turn left at the light, first left after Access Rd, and it will be the first building on the right. ---New 400 meter course is as follows...Start behind our building facing south, run around the two buildings connected by a fence, then continue running into the back door of the building. You will only make LEFT HAND TURNS. Enter and exit the building from the backside under the overhang.--- 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(max)-10(70%)-1(max)-20(60%)-1(max)-30(50%) Your score is the total of all 6 barbell loads. Post score to comments.  Compare to 100519 "You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face." ~ Gatorade Wednesday, January 26. 2011
0600 and 1145 Class @ MASS 1 Compound, Bldg 1782
***************************************************** WE HAVE MOVED TO OUR NEW BUILDING AND ARE VERY EXCITED! ****************************************************** --From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. Turn left at the light, first left after Access Rd, and it will be the first building on the right. ---New 400 meter course is as follows...Start behind our building facing south, run around the two buildings connected by a fence, then continue running into the back door of the building. You will only make LEFT HAND TURNS. Enter and exit the building from the backside under the overhang.--- Warm Up: Agility Drills 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  Compare to 100518 "A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more. " ~Steve "Pre" Prefontaine Tuesday, January 25. 2011
0600 and 1145 Class @ MASS 1 Compound, Bldg 1782
***************************************************** WE HAVE MOVED TO OUR NEW BUILDING AND ARE VERY EXCITED! ****************************************************** --From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. Turn left at the light, first left after Access Rd, and it will be the first building on the right. ----New 400 meter course is as follows...Start behind our building facing south, run around the two buildings connected by a fence, then continue running into the back door of the building. You will only make LEFT HAND TURNS. Enter and exit the building from the backside under the overhang.---- We would like to WELCOME HOME CFCP athlete Capt Mark Montgomery from his tour in OEF! Warm Up: 400m run 5 Skin the cats 10 ring dips 15 box jumps 20 wall ball shots 30 double unders TEAM WOD: Teams of 3 for time: Row 6k at 500m intervals per team member 180 2/1.5 pood kettle bell swings total per team MINIMUM 15 Kb swings immediately following your row!  “The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will.” ~ Vince Lombardi Monday, January 24. 2011
0600 and 1145 Class @ MASS 1 Compound, Bldg 1782
***************************************************** WE HAVE MOVED TO OUR NEW BUILDING AND ARE VERY EXCITED! ****************************************************** --From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. Turn left at the light, first left after Access Rd, and it will be the first building on the right. ----New 400 meter course is as follows...Start behind our building facing south, run around the two buildings connected by a fence, then continue running into the back door of the building. You will only make LEFT HAND TURNS. Enter and exit the building from the backside under the overhang.---- Warm Up: 400m run 5 five sec parallete holds 15 Wall Ball shots 30 double unders 200 meter row WOD: "Cindy" AMRAP in 20 of: 5 Pull-ups 10 Push-ups 15 Squats Compare to 100209 Post time to comments  CFCP Coach and Athlete; Oscar doing work! "To give anything less than your best is to sacrifice the gift." Friday, January 21. 2011
0600 and 1145 Class @ MASS 1 Compound, Bldg 1782
***************************************************** WE HAVE MOVED TO OUR NEW BUILDING AND ARE VERY EXCITED! ****************************************************** --From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. Turn left at the light, first left after Access Rd, and it will be the first building on the right. ----New 400 meter course is as follows...Start behind our building facing south, run around the two buildings connected by a fence, then continue running into the back door of the building. You will only make LEFT HAND TURNS. Enter and exit the building from the backside under the overhang.---- Warm Up: Skip Around the Box 10 Ring Pull-ups 3 x Burgener Warm-up 10 OHS (65/45) 5 Squat Snatches (95/65) WOD: AMRAP 18 minutes: 4 Squat Snatches (115/80) 3 Muscle-up's 30 Double Unders Post time to comments  "Go to your edge. It's just outside your comfortability, but inside your capability." ~Unknown Thursday, January 20. 2011
0600 and 1145 Class @ MASS 1 Compound, Bldg 1782
***************************************************** WE HAVE MOVED TO OUR NEW BUILDING AND ARE VERY EXCITED! ****************************************************** --From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. Turn left at the light, first left after Access Rd, and it will be the first building on the right. ----New 400 meter course is as follows...Start behind our building facing south, run around the two buildings connected by a fence, then continue running into the back door of the building. You will only make LEFT HAND TURNS. Enter and exit the building from the backside under the overhang.---- Warm Up: 10 Inverted Burpees 10 Over the Box Jumps 10 Toes to Bar 5 Deadlifts, 135 5 Deadlifts, 185 5 Deadlifts, 225 WOD: "Mr. Joshua" Five rounds for time of: Run 400 meters 30 Sit-ups 250 pound Deadlift, 15 reps Let’s see how far you have come in exactly 1 year. Compare to 100120 Post time to comments  "Performance is directly correlated with intensity. Intensity is directly correlated with discomfort." ~Greg Glassman Wednesday, January 19. 2011
0600 and 1145 Class @ MASS 1 Compound, Bldg 1782
***************************************************** WE HAVE MOVED TO OUR NEW BUILDING AND ARE VERY EXCITED! ****************************************************** --From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. Turn left at the light, first left after Access Rd, and it will be the first building on the right. Warm Up: Agility Drills 2 Rounds, 10 Reps of: Burpees K2E Medball Push-up's OHS w/PVC WOD: "Tabata This!" Tabata Row, Rest 1 minute Tabata Squat, Rest 1 minute Tabata Pull-up, Rest 1 minute Tabata Push-up, Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "Calories". Post time to comments 
"The only way of finding the limits of the possible is by going beyond them into the impossible." - Arthur C. Clark Tuesday, January 18. 2011
0600 IS BACK!
0600 and 1145 Class @ MASS 1 Compound, Bldg 1782 ***************************************************** WE HAVE MOVED TO OUR NEW BUILDING AND ARE VERY EXCITED! ****************************************************** --From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. Turn left at the light, first left after Access Rd, and it will be the first building on the right. Warm Up: 400m Row 30 Double Unders 20 Mountain Climbers 15 Push-up's 10 Superman's 5 Second Ring L Holds x 3 WOD: 4 Rds of: 400m Run 10 Wallball Slams 10 Ring dips 10 Wallball Shots 10 Box jumps (24”/20”) 10 GHD Sit-ups 10 Hip Extensions Post time to comments  "Accept the challenges, so you may feel the exhilaration of victory." ~George S. Patton~ Monday, January 17. 2011
1000 Class @ MASS 1 Compound, Bldg 1782
Dress WARM and in LAYERS!!!! ***************************************************** WE HAVE MOVED TO OUR NEW BUILDING AND ARE VERY EXCITED! ****************************************************** --From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. Turn left at the light, first left after Access Rd, and it will be the first building on the right. Warm Up: 400m Run 3 x Burgener Warm-up 10 Push-ups 15 Medball Cleans 20 Wall Ball Shots WOD: "Linda" 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight  "You're on the road to success when you realize that failure is only a detour." ~Anonymous~ Friday, January 14. 2011
Do to the nature of what we as Marines do 6 coaches/athletes that train at CFCP will be going forward soon so we wanted to host a "farewell WOD/cookout" for them. But due to the changes at our current location CFCP is getting a new home, INDOORS!! So on Saturday January 15th 2011 CFCP will be hosting a "Bitter Sweet WOD/cookout". We are bummed that we have to lose such great people but excited to be moving into a building!
The 5 W's Who: Anyone that wants to workout, send the guys off right, hang out with friends and family and stuff your face after the WOD. What: A "Bitter Sweet WOD/Cookout" Where: MCAS Cherry Point, MASS 1 Compound, Bldg 1782 --From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. Turn left at the light, it is the first left after Access Rd, and we are in the first building on the right. When: Saturday January 15th 2011 @ 1000 until TBD. Why: To send off our coaches/athletes right and welcome everyone to our new home!!! To RSVP post a comment saying how many in your party will be attending and the side dish you will be bringing. If anyone wants to bring burgers and/or chicken to BBQ that would help out too! The WOD will be announced on the 15th in keeping with the "un-knowable" spirit of CrossFit. We will be hosting a kids' WOD as well so bring the entire family. CFCP will be accepting donations to help support our non-profit affiliate which is ran and coached by an all volunteer team; also to help offset the cost of hosting this event. We hope to see you there! --------------------------------------------------------- The 0600 class is back up and running! 0600 and 1145 Class @ MASS 1 Compound, Bldg 1782 Dress WARM and in LAYERS!!!! ************************************************************************************** WE HAVE MOVED TO OUR NEW BUILDING AND ARE VERY EXCITED!!!!!!!!!!!!!!!!!!!!! ***************************************************************************************** --From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. Turn left at the light, first left after Access Rd, and it will be the first building on the right. Warm Up: 15 Wall balls @ 20lbs 15 Walking Lunges w/ 45lb Overhead 10 Wall Climbs - Video Description WOD: 7 Rds of: 3 Front squats (185/130) 7 L-pull-ups  "What it comes down to is that success demands singleness of purpose. Some call it mental toughness; I think it is singleness of purpose and, once you have agreed upon the price that you and your family must pay for success, it enables you to forget that price. It enables you to ignore the minor hurts, the opponent's pressure and the temporary failures." - Vince Lombardi Thursday, January 13. 2011
Do to the nature of what we as Marines do 6 coaches/athletes that train at CFCP will be going forward soon so we wanted to host a "farewell WOD/cookout" for them. But due to the changes at our current location CFCP is getting a new home, INDOORS!! So on Saturday January 15th 2011 CFCP will be hosting a "Bitter Sweet WOD/cookout". We are bummed that we have to lose such great people but excited to be moving into a building!
The 5 W's Who: Anyone that wants to workout, send the guys off right, hang out with friends and family and stuff your face after the WOD. What: A "Bitter Sweet WOD/Cookout" Where: MCAS Cherry Point, MASS 1 Compound, Bldg 1782 --From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. Turn left at the light, it is the first left after Access Rd, and we are in the first building on the right. When: Saturday January 15th 2011 @ 1000 until TBD. Why: To send off our coaches/athletes right and welcome everyone to our new home!!! To RSVP post a comment saying how many in your party will be attending and the side dish you will be bringing. If anyone wants to bring burgers and/or chicken to BBQ that would help out too! The WOD will be announced on the 15th in keeping with the "un-knowable" spirit of CrossFit. We will be hosting a kids' WOD as well so bring the entire family. CFCP will be accepting donations to help support our non-profit affiliate which is ran and coached by an all volunteer team; also to help offset the cost of hosting this event. We hope to see you there! --------------------------------------------------------- The 0600 class is back up and running! 0600 and 1145 Class @ MASS 1 Compound, Bldg 1782 Dress WARM and in LAYERS!!!! ************************************************************************************** WE HAVE MOVED TO OUR NEW BUILDING AND ARE VERY EXCITED!!!!!!!!!!!!!!!!!!!!! ***************************************************************************************** --From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. Turn left at the light, first left after Access Rd, and it will be the first building on the right. Warm Up: 15 GHD Sit Ups 3x5 Back Squats - 40%, 50%, and 60% 50 Double Unders WOD: “Jack” AMRAP 20 min 10 Push press (115/80) 10 KB Swings (1.5/1) 10 Box jumps (24”/20”)  "The fight is won or lost far away from witnesses--behind the lines, in the gym, and out there on the road, long before I dance under those lights." - Muhammad Ali Wednesday, January 12. 2011
Do to the nature of what we as Marines do 6 coaches/athletes that train at CFCP will be going forward soon so we wanted to host a "farewell WOD/cookout" for them. But due to the changes at our current location CFCP is getting a new home, INDOORS!! So on Saturday January 15th 2011 CFCP will be hosting a "Bitter Sweet WOD/cookout". We are bummed that we have to lose such great people but excited to be moving into a building!
The 5 W's Who: Anyone that wants to workout, send the guys off right, hang out with friends and family and stuff your face after the WOD. What: A "Bitter Sweet WOD/Cookout" Where: MCAS Cherry Point, MASS 1 Compound, Bldg 1782 --From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. Turn left at the light, it is the first left after Access Rd, and we are in the first building on the right. When: Saturday January 15th 2011 @ 1000 until TBD. Why: To send off our coaches/athletes right and welcome everyone to our new home!!! To RSVP post a comment saying how many in your party will be attending and the side dish you will be bringing. If anyone wants to bring burgers and/or chicken to BBQ that would help out too! The WOD will be announced on the 15th in keeping with the "un-knowable" spirit of CrossFit. We will be hosting a kids' WOD as well so bring the entire family. CFCP will be accepting donations to help support our non-profit affiliate which is ran and coached by an all volunteer team; also to help offset the cost of hosting this event. We hope to see you there! --------------------------------------------------------- The 0600 class is back up and running! 0600 and 1145 Class @ MASS 1 Compound, Bldg 1782 Dress WARM and in LAYERS!!!! ************************************************************************************** WE HAVE MOVED TO OUR NEW BUILDING AND ARE VERY EXCITED!!!!!!!!!!!!!!!!!!!!! ***************************************************************************************** --From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. Turn left at the light, first left after Access Rd, and it will be the first building on the right. Warm Up: Row 250 meters 12 box jumps 25 Knees to elbows from rings. (not knees to triceps) WOD: 4 Rds of: 12 Pull-ups 15 Push-ups 18 Muscle Snatches (75/45) *Muscle snatch comes from the ground but are NOT squat snatches  "It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat.” ~Theodore Rooseve Tuesday, January 11. 2011
Do to the nature of what we as Marines do 6 coaches/athletes that train at CFCP will be going forward soon so we wanted to host a "farewell WOD/cookout" for them. But due to the changes at our current location CFCP is getting a new home, INDOORS!! So on Saturday January 15th 2011 CFCP will be hosting a "Bitter Sweet WOD/cookout". We are bummed that we have to lose such great people but excited to be moving into a building!
The 5 W's Who: Anyone that wants to workout, send the guys off right, hang out with friends and family and stuff your face after the WOD. What: A "Bitter Sweet WOD/Cookout" Where: MCAS Cherry Point, MASS 1 Compound, Bldg 1782 --From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. Turn left at the light, it is the first left after Access Rd, and we are in the first building on the right. When: Saturday January 15th 2011 @ 1000 until TBD. Why: To send off our coaches/athletes right and welcome everyone to our new home!!! To RSVP post a comment saying how many in your party will be attending and the side dish you will be bringing. If anyone wants to bring burgers and/or chicken to BBQ that would help out too! The WOD will be announced on the 15th in keeping with the "un-knowable" spirit of CrossFit. We will be hosting a kids' WOD as well so bring the entire family. CFCP will be accepting donations to help support our non-profit affiliate which is ran and coached by an all volunteer team; also to help offset the cost of hosting this event. We hope to see you there! --------------------------------------------------------- THERE WILL BE NO 0600 CLASSES TODAY 1145 Class @ MASS 1 Compound, Bldg 1782 Dress WARM and in LAYERS!!!! ************************************************************************************** WE HAVE MOVED TO OUR NEW BUILDING AND ARE VERY EXCITED!!!!!!!!!!!!!!!!!!!!! ***************************************************************************************** --From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. Turn left at the light, first left after Access Rd, and it will be the first building on the right. Overhead Squat 5-5-5-5-5 -These are work sets Rest 3 min then 3 Rds of: 9 Muscle-ups 8 Pistols 7 SDHPs (95/65) Compare OHS to 100513  "Without freedom of thought there can be no such thing as wisdom and no such thing as public liberty without freedom of speech." - Benjamin Franklin, 1722 |
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