"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."Monday, February 28. 2011
0600, 1145, and 1630 Class @ MASS 1 Compound, Bldg 1782
IT'S HERE!..... CFCP NOW OFFERS A 1630 CLASS MONDAY THROUGH THURSDAY! SEE YOU THERE! -From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. -Take left (first street after Access Rd). -New Facility will be the first building on the right. Warmup: 400m run 20 box jumps 5,4,3, 2 Back Squat using 50, 60, 70, 80 % 1 rep max WOD: Back Squat 5-5-5-5-5-5 Post loads to comments Compare to 100506   "I failed my way to success." - Thomas Edison "Don't squat with your spurs on." - Cowboys Come out and challenge yourself, don't be afraid to fail. Friday, February 25. 2011
0600 and 1145 Class @ MASS 1 Compound, Bldg 1782
IT'S HERE!..... CFCP NOW OFFERS A 1630 CLASS MONDAY THROUGH THURSDAY! SEE YOU THERE! -From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. -Take left (first street after Access Rd). -New Facility will be the first building on the right. Warmup: 2 rounds of: 5 Skin the Cats 10 Ring Dips 15 Burpees WOD: Three rounds for time of: 12 Muscle-ups 75 Squats Post time to comments  "Everyone has the desire to win, but only champions have the desire to prepare." - Unknown Thursday, February 24. 2011
0600, 1145, and 1630 Class @ MASS 1 Compound, Bldg 1782
IT'S HERE!..... CFCP NOW OFFERS A 1630 CLASS MONDAY THROUGH THURSDAY! SEE YOU THERE! -From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. -Take left (first street after Access Rd). -New Facility will be the first building on the right. Warmup: 10 hand stand push ups 15 Pull Ups 20 Squats 400m Run WOD: "Holbrook" Ten rounds, each for time of: 115 pound Thruster, 5 reps 10 Pull-ups 100 meter Sprint Rest 1 minute **IF YOU HAVE A WATCH/STOP WATCH ,PLEASE BRING IT WITH YOU TO HELP KEEP TRACK OF YOUR TIMES!** Post time for each round to comments.  U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook. Wednesday, February 23. 2011
0600, 1145, and 1630 Class @ MASS 1 Compound, Bldg 1782
IT'S HERE!..... CFCP NOW OFFERS A 1630 CLASS! SEE YOU THERE! -From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. -Take left (first street after Access Rd). -New Facility will be the first building on the right. Warmup: 3 X Burgener Warm Up 400m row 10 Pull ups 20 Double Unders 30 Squats WOD: Snatches 3-3-3-3-3-3 Post work loads to comments  "Don't paint a dirty car." (on hiding poor form with more weight and/or speed)- Coach Glassman Tuesday, February 22. 2011
0600 and 1145 Class @ MASS 1 Compound, Bldg 1782
IT'S COMING..... BEGINING WEDNESDAY 23 FEB CFCP WILL OFFER A 1630 CLASS! SEE YOU THERE! -From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. -Take left (first street after Access Rd). -New Facility will be the first building on the right. Warmup: 3 X Burgener Warm Up 400m run 20 Double Unders WOD: 1 Mile run, for every minute it takes for that mile do 10 burpees. ROE Run 1 mile -Each whole minute = 10 burpees -Fraction of a minute = 15 sec and under 3 burpees, 30 sec and under 5 burpees, 45 sec and under 7 burpees, 59 sec and under 10 burpees. -Begin burpees immediately upon completion of mile run. Example: 8:36 = 87 burpees; 8:46 = 90 burpees Post mile time, number of burpees, and total time to complete both to comments. Compare to 100504  "No one ever drowned from their own sweat"- Lou Holtz Monday, February 21. 2011
Happy Presidents Day! 1000 Class @ MASS 1 Compound, Bldg 1782
IT'S COMING..... BEGINING WEDNESDAY 23 FEB CFCP WILL OFFER A 1630 CLASS! SEE YOU THERE! -From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. -Take left (first street after Access Rd). -New Facility will be the first building on the right. Warm Up: 5 Thrusters @ 65lb 5 Hanging Power Cleans @ 65lb 5 SDHP @ 65lb Run 400m or Row 500m WOD: AMRAP in 20 min 5 Thrusters 7 Hang Power Cleans 10 Sumo Deadlifts Highpulls -All lifts done with 95lbs Compare to 100902  “Ninety-nine percent of the failures come from people who have the habit of making excuses.”~ George Washington Friday, February 18. 2011
0600 and 1145 Class @ MASS 1 Compound, Bldg 1782
-From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. -Take left (first street after Access Rd). -New Facility will be the first building on the right. Warm Up: Burgener warm up x2 250 Meter row 10 Over the box jumps 8 Pull-ups 6 Clean and Jerks (65/45) WOD: 5 min Ground to Overhead (choose your weight, score is total amount of weight put overhead) Rest 3 minutes, then 10 minute AMRAP of: 10 Deadlifts (135/95) 50ft walking lunge with a 45/25lb plate Post total weight moved and rounds to comments:  Be able to say you did something great today!! Thursday, February 17. 2011
0600 and 1145 Class @ MASS 1 Compound, Bldg 1782
-From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. -Take left (first street after Access Rd). -New Facility will be the first building on the right. Warm Up: 400M Run 10 GHD Sit-ups 10 OHS w/PVC 10 Pass throughs at the bottom of an air squat -Then work to your weight for the first set of OHS WOD: Overhead Squats 5-5-5-5-5-5 Post weights to comments:  "Obstacles are those pesky things you see when you take your eyes off the goal" - Henry Ford Wednesday, February 16. 2011
0600 and 1145 Class @ MASS 1 Compound, Bldg 1782
-From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. -Take left (first street after Access Rd). -New Facility will be the first building on the right. Warm Up: 10 Squats 10 Push ups 5 Pullups 5 HSPU's 10 Double unders 5 Burpees 10 Row (cal) 5 SDHP's (95/65) WOD: Max reps in 1 min w/ 30 sec. rest b/t each exercise 2x: Squats Push ups Pullups HSPU's Double unders Burpees Row (cal) SDHP's (95/65) Post reps for each exercise, both rounds to comments:  This WOD is ideal for assessing your work capacity utilizing 8 common CrossFit exercises. Form is still priority, however volume is important in the overall assessment. Train hard! Tuesday, February 15. 2011
0600 and 1145 Class @ MASS 1 Compound, Bldg 1782
-From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. -Take left (first street after Access Rd). -New Facility will be the first building on the right. Warm Up: 400 Meter Run 15 Burpees 12 Pull-ups 9 Medball Squat Clean Thrusters 6 HSPUs WOD: 6 Minute AMRAP of: Max Rep Squat Clean Thrusters (115 / 80) Rest 1 minute 100 Double unders Post reps and total time to comments:  "Adversity causes some men to break; others to break records." - William Ward Monday, February 14. 2011
0600 and 1145 Class @ MASS 1 Compound, Bldg 1782
-From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. -Take left (first street after Access Rd). -New Facility will be the first building on the right. Warm Up: Agility Drills 10 Lunges (each leg) 9 Over the box jumps 8 Push-ups 7 Thrusters (75/45) WOD: 21 KB Swings (1.5/1) 21 Burpees 7 Thrusters (115/75) 15 KB Swings 15 Burpees 7 Thrusters 9 KB Swings 9 Burpees 7 Thrusters Post time to comments:  Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you'll be getting a ten minute headstart. Friday, February 11. 2011
0600 and 1145 Class @ MASS 1 Compound, Bldg 1782
********************************* WE ARE LOCATED IN OUR NEW BUILDING ********************************* -From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. -Take left (first street after Access Rd). -New Facility will be the first building on the right. Warm Up: Agility Drills 2x 15 sec "L" Holds (Rings or Parallettes) 5 Skin the Cat 10 OHS w/PVC 10 GHD Sit-ups 10 Hip Extensions WOD "9 Functional Movements Part 3" 3 rounds for time: 400m Run 10 OH Squat (95/65) 500m Row 15 Push Jerk (95/65) 50 Double Unders 20 Med Ball Cleans (20/14) Post time to comments  Thursday, February 10. 2011
0600 CANCELED (due to weather) and 1145 Class @ MASS 1 Compound, Bldg 1782
********************************* WE ARE LOCATED IN OUR NEW BUILDING ********************************* -From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. -Take left (first street after Access Rd). -New Facility will be the first building on the right. Warm Up: 50 Double Unders 10 Front Squats w/45lb bar 3x each of: High Hang Pull, Mid-Thigh Pull, Floor Pull (95lbs) 3x each of: High Hang Clean, Mid-Thigh Clean, Floor Clean (95lbs- 1st set, 115lbs- 2nd set, 135lbs- 3rd set) WOD Cleans 3-3-3-3-3-3-3 Post load to comments  "On cleans, look for full extension, shrug at top, foot position and properly racking bar. ALWAYS HIT POCKETS! Watch back angle: lift with legs, not back. It is legs that give speed on the bar." - Coach Burgener Wednesday, February 9. 2011
0600 and 1145 Class @ MASS 1 Compound, Bldg 1782
********************************* WE ARE LOCATED IN OUR NEW BUILDING ********************************* -From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. -Take left (first street after Access Rd). -New Facility will be the first building on the right. Warm Up: Agility Drills 10 HSPU's 10 Front Squats w/Medball 10 SDLHP w/Medball 10 Push Press w/Medball WOD "9 Functional Movements Part 2" AMRAP in 20 min 10 Front Squat (95/65) 10 SDLHP (1.5/1) 10 Push Press (95/65) Post time to comments  "Insist foundational pieces are rock-solid." - Coach Glassman Tuesday, February 8. 2011
0600 and 1145 Class @ MASS 1 Compound, Bldg 1782
********************************* WE ARE LOCATED IN OUR NEW BUILDING ********************************* -From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. -Take left (first street after Access Rd). -New Facility will be the first building on the right. Warm Up: 200m High Knee Skip 5 Burpee Stride Jumps 10 Ring Dips 3x Burgener Warm-up 5 Clean & Jerk (95/65) 5 Power Snatch (95/65) WOD Courtesy of Charlottesville "SuperFit Challenge" “Train Wreck” 50 Box Jumps (24″/20″) Lunge Length of Box (~40 Feet). Men hold 20lb MB and 1.5 pood KB however they want. Women hold 14lb MB and 1 pood KB however they want. Run 800m w/Med Ball(20/14) 10 Ground to Overhead (135 / 95) 10 / 5 Muscle Ups Post time to comments  "If you ain't ready for the wreck, get off the track" -Markum King |
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