"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."Tuesday, May 31. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm-up 100m Farmer's Carry (1.5/1) 10 Toes 2 Bar 10 Pass throughs w/PVC 10 OHS w/PVC 10 Push Press (65/45) WOD "Kelly" 5 Rds for time of: 400m run 30 Box Jumps 30 WB Shots (20/14) Compare to 110502 Post time to comments.  "Endurance, stamina, strength, and flexibility are developed through training, and these adaptations manifest as measurable changes in the body. Coordination, agility, balance, and accuracy are developed through practice and these adaptations come about through changes in the nervous system. Power and speed have equal requirements for training and practice." - Greg Glassman Monday, May 30. 2011
ON YOUR OWN!
Warmup: 2 rds: 10 Air Squats 10 Burpees 10 Sit ups WOD: 5K Run Compare to 110318 Post time to comments.  Remembering those who have lost their lives in our nation's service. Friday, May 27. 2011
0600 and 1145 @ Bldg 1782
Active Stretch Mobility/Warm Up 15 Box Jumps 5,4,3,2 Back Squat @ 50,60,70, 80% of max WOD Back Squat 1-1-1-1-1-1-1 
Thursday, May 26. 2011
0600, 1145 and 1630 @ Bldg 1782
Active Stretch Mobility/Warm Up 400m Run 10 Deadlifts, 135 lbs 15 Ring Dips 3 Burgerner warm ups, 45 lbs WOD AMRAP in 20 min 20 Clean and Jerk (95/65 lbs) 400m Run Compare to 100514 
Wednesday, May 25. 2011
0600, 1145 and 1630 @ Bldg 1782
Active Stretch Mobility/Warm Up 10 Front Squats, 65lbs 15 Push Press, 65lbs 20 Box Jumps WOD “Jackie” 1000m Row 50 Thrusters, 45lbs 30 Pull Ups Compare to 100305  "Begin with the end in mind." Tuesday, May 24. 2011
0600, 1145 and 1630 @ Bldg 1782
Active Stretch Mobility/Warm Up 10 OH Squats, 65lbs 10 SDHP, 65lbs 10 Cleans, 65lbs WOD “The Chief” Max Rds in 3 min of: 3 Power Cleans (135/95 lbs) 6 Push Ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Compare to 090916  "The task of the leader is to get his people from where they are to where they have not been." -Henry Kissinger (substitute coach for leader and athlete for people) Monday, May 23. 2011
0600, 1145 and 1630 @ Bldg 1782
Active Stretch Mobility/Warm Up 10 Dead hang pull ups 10 Ring Dips 5 Muscle Ups 20 Hollow Rocks WOD "Chili" In honor of LtCol Benjamin J. "Chili" Palmer For time: 100m Walking Lunge 800m Run 100 Push Ups 800m Run 100 Sit Ups 100m Walking Lunge  LtCol Ben Palmer Today WOD is to honor a great Marine's life. LtCol Benjamin J. Palmer was the former Commanding Officer of 2d Low Altitude Air Defense Battalion. Chili was killed on May 12 while serving in Afghanistan. He is survived by his wife, mother, and four kids. Chili was well respected and loved by many across the Corps and other services. Semper Fidelis, you will be missed. Friday, May 20. 2011
0600 and 1145 Classes @ Bldg 1782
Warm-up 400m run 10 HSPU 10 Hollow rocks 10 Russian twist 10 Supermans 3 5 sec L-sits WOD "Striders" 4 Rds of 800m run Rest as needed between rounds. Post times for each round to comments.  “Frustration is the first step towards improvement. I have no incentive to improve if I’m content with what I can do and if I’m completely satisfied with my pace, distance and form as a runner. It’s only when I face frustration and use it to fuel my dedication that I feel myself moving forwards.” - John Bingham Thursday, May 19. 2011
0600, 1145 and 1630 @ Bldg 1782
Active Stretch Mobility/Warm Up 400 Meter run 25 Thruster (45/35lb) 20 Sumo Deadlift High Pull (45/35lbs) 15 Ring Dips 10 Box Jumps (24/20) WOD “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Compare to 101228  " I hated every minute of training, but I said, don't quit. Suffer now and live the rest of your life a champion." - Muhammad Ali Wednesday, May 18. 2011
0600, 1145 and 1630 @ Bldg 1782
Active Stretch Mobility/Warm Up 400m run w/ medball (20/14) 20 Wall ball shots (20/14) 20 Medball cleans (20/14) 20 Medball push ups WOD: Complete 4 Rounds for time of: 400m Run 50 Squats Post time to comments.  “Run like hell and get the agony over with.” - Clarence DeMar Tuesday, May 17. 2011
0600, 1145 and 1630 @ Bldg 1782
Active Stretch Mobility/Warm Up 15 Box Jumps (24/20) 15 Lunges (each leg) with 20/14lb medball overhead 10 GHD sit ups 10 Back extensions 5 Handstand Push Ups 5 Knees to Elbows WOD: For time complete Rounds of: 30-25-20-15-10-5 Burpee Pull Ups KB Swings (1.5/1pood) Post time to comments.  "Today we do what nobody else will do, so tomorrow we may do what nobody else can do." - Jerry Rice Monday, May 16. 2011
0600, 1145 and 1630 @ Bldg 1782
Active Stretch Mobility/Warm Up 400m run 3 Rds of "Cindy" (5 Pull ups, 10 Push Ups, 15 Squats) 5 Shoulder Press, 95 lbs 5 Back Squats, 95lbs WOD: “The Power of 3” 3-3-3-3-3 Shoulder Press 3-3-3-3-3 Back Squat 3-3-3-3-3 Deadlift Compare to 100915  Roy displaying good depth on the back squat. "Do not wait to strike till the iron is hot; but make it hot by striking." -William B. Sprague Friday, May 13. 2011
0600 and 1145 Classes @ Bldg 1782
Warm-up 400m run 5 HSPU 5 Muscle ups 10 Hollow rocks 10 Russian twist 10 Supermans 3 5 sec L-sits WOD 10 Rds 10 Pull Ups 10 Ring Dips Compare to 100819  Friday is here, lets finish the week strong. Wednesday, May 11. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm-up 40 Double Unders 10 KB Swings (1.5/1) 10 D-ball Slams 20 Thread the Needle (10 each side) 5 OHS (65/45) WOD 5 Rounds of: 15 OHS (95/65 lbs) 400m Run Post time to comments.  CFCP's 0600 Firebreather's! Tuesday, May 10. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm-up 3 x Burgener Warm-up 10 Jumping Squats 10 Knee Tucks 5 Front Squats (95/65) 10 Windshield Wipers 10 Toes 2 Bar 10 Superman's WOD 10-9-8-7-6-5-4-3-2-1 Clean (135/95lbs) Box Jumps Compare to 101122 Post time to comments.  "Continuous effort -- not strength or intelligence -- is the key to unlocking our potential." - Liane Cardes |
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