"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."Friday, July 29. 2011
0600 and 1145 Classes @ Bldg 1782
Warm up 25 Double Unders 5 SDHPs (2/1.5) 3 Snatches (115/85) Christi's B-Day WOD For time: 33 Toes to Bar 7 Snatches @ 135/95lbs 31 Thrusters @ 115/85lbs 19 Inverted Burpees 78 Double Unders Post time to comments:  Come out and wish CFCP coach and athlete Christi a happy birthday and do work!! Thursday, July 28. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
Warm up 200m Run 10 Ring Dips 5 Broadjump Burpees HERO WOD "Small" Three rounds for time of: Row 1000 meters 50 Burpees 50 Box jumps, 24" box Run 800 meters Post time to comments:  U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney. R.I.P. Wednesday, July 27. 2011
Pool WOD....HOORAY!!!!
**Note: Today's Classes at the Combat Pool (across from Devil Dog Gym)** 0600, 1145, 1630 - Bring your towel and goggles Warm up 50m Swim 20 Air Squats 4 mins of plankes (1 min at each position) 10 Poolside Pull-ups 50m Swim WOD 400m Swim 15 Push-ups 20 Squats 300m Swim 20 Push-ups 30 Squats 200m Swim 25 Push-ups 40 Squats 100m Swim 30 Push-ups 50 Squats 50m Sprint Swim --Games standard push-ups Post time to comments  Enough said! Monday, July 25. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
Warm up 10 KB Snatches (1.5/1) --5 each arm 10 Box Jumps (24/20) 5 Medball Cleans 3 C&Js at 135/95 WOD “Grace” For time: 30 Clean & Jerks (135/95) Compare to 101116 Post time to comments   Benifits of Olympic lifts include coordination, balance, concentration, flexibility and speed development. Friday, July 22. 2011
0600 and 1145 classes @ Bldg 1782
Warm up 800m Run 100m Backwards Run 25 Double Unders 5 handstand Push Ups WOD Thruster Ladder (115/85 lbs) (Do 1 thruster within the 1st minute, 2 thrusters within the 2nd minute, 3 thrusters within the 3rd minute, etc...continue until you can no longer complete the required number of thrusters in the minute) Post number of Rds to comments  Feet shoulder witdth apart, toes pointed slighlty out at a 30 degree angle. Head and chest up, back straight, knees tracking over the toes, but not forward of them. Feet flat, weight back on their heels. Hands out as far away from your bottom as, I said hands out..hey listen to...oh, never mind. Ahhh, if I've said it once.... When do you think we unlearned how to squat? If there is one thing you should improve, it should be your Squat. Squatting is a perfectly natural movement. If anybody tells you not to squat because it's bad for your knees has no idea what they're talking about. Anybody who tells you squatting below parallel is bad for your knees has no idea what they're talking about. Squatting properly has been proven to reinforce the lower body muscles alleviating a plethora of knee issues. We were born to squat. Perhaps this little got some great coaching from CFCP. Functional fitness is natural movements found in nature. It doesn't get anymore fundamental than this. So if you could only improve one thing, make it your squat. Thursday, July 21. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
Warm up 20 Kettlebell swings (1.5/1 pood) 15 Thrusters (95/65lbs) 10 Box Jumps 5 Skin the cats WOD As many rounds as possible in 15 minutes of: 3 Bear Complex (135/95lbs) 6 Pull Ups 9 Burpees Post number of Rds to comments  "Knowing is not enough; we must apply. Willing is not enough; we must do." -Johann Wolfgang von Goethe Wednesday, July 20. 2011
Yes its back...Shark week!
**Note: Today's Classes at the Combat Pool (from Devil Dog Gym)** 0600, 1145, 1630 - Bring your towel and goggles Warm up Medball Run to softball field and back 200m Swim 20 Squats WOD AMRAP in 20 minutes of: 100m Swim (down and back 2 times) 10 Medball Cleans 10 Push Ups Post time to comments  "Our doubts are traitors, and make us lose the good we oft might win, by fearing to attempt." -William Shakespeare Tuesday, July 19. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
Warm up 3 Burgerner Warm ups 500m Row 10 OH Squats (65/45 lbs) 20 Walking Lunges WOD Snatch Pulls 3-3-3-3-3 Snatch 1-1-1-1-1 100 Burpees for time Post loads and time to comments  Athlete spotlight: Kelly Kelly has been coming out since March and has shown great progress. She continuous to come out each day and has not been afraid to challenge herself. Great job Kelly! Keep up the good work. Monday, July 18. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
Warm up 400m Medball Run 10 Deadlift (65lbs) 10 Box jumps 10 Medball cleans Isaiah's B-day WOD For time: Buy In, 32 Dead Lifts @ 225lb followed by 2 Rds of: 32 Pull-ups 32 Double Unders 32 KB swings 32 Burpees Post time to comments  Come out and help celebrate Isaiah's 32nd Birthday by participating in the WOD developed especially for him. You're not getting older, you're getting better Friday, July 15. 2011
0600 and 1145 Classes @ Bldg 1782
Warm up 10 Shoulder press (65lbs) 10 Front Squats (65lbs) 10 KB row (1.5/1) ea. arm 10 Toe-2-Bar 10 Sit-ups 10 Supermans WOD Teams of 4 or 2 400m Farmer's Carry (1.5/1) 300/150 Thrusters 65lbs 400m Farmer's Carry 300/150 pull-ups 400m Farmer's Carry Partition work between athletes. Do not start exercise until all athletes return from the run. Post time to comments  In the beginning ... Thursday, July 14. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm up 400m run 10 Dead lifts (95/65) 10 Elbows high & outside (95/65) 10 Front Squats (95/65) 5 Box jumps w/ Med Ball (20/14) 3rds of Depth Box Jumps WOD Hang Cleans 3-3-3-3-3 Post loads to comments   It's always a good day when cleans are in it. Have a good day folks. Wednesday, July 13. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm up Burgener w/u 3x 10 OH Squats (65/95) 10 Back Extensions 10 GHD Sit-ups 10 Hollow Rocks 10 V-ups 10 Russian twists (14/20) 10 Windshield wipers WOD 6 Rounds for time: 3 Squat Snatches (135/95) 6 OHS (135/95) 9 C2B Pull-ups Post times to comments  Check out the diagram for a step by step breakdown of the snatch. Tuesday, July 12. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm up 400m run 10 Push Press (95/65) 10 Reverse grip SDLHP (95/65) 10 Burpees WOD CFT'ish CrossFit Style 3rds of: 800m run (rest 90 sec b/t each round) rest 2 minutes AMRAP in 2min 3 rds (rest 90 sec b/t each round) KB Push Press (.75/1) 5 athletes at a time, rest until your up. First 5 athletes begin 2 minutes after PP. 3 rds of: Bear crawl 50m Buddy tire flip 50m KB farmers carry 100mn (2/1.5) Sprint 150 m Post reps and times to comments  Live as if your were to die tomorrow. Learn as if you were to live forever. - Gandhi Monday, July 11. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm up 10 Pull-ups 10 Toe to Bar 10 Med Ball Cleans 3 5 sec L-holds WOD AMRAP in 15 minutes: 5 Clean & Jerk (165/115) 1 Rope Ascent 1 minute rest then: 100 Double Under's for time Post rounds and time to comments  A powerful athlete is not a strong athlete, but one who can exert his strength quickly. Since power equals force times speed, if the athlete learns to make faster movements he increases his power, even though the contractile pulling strength of his muscles remains unchanged. Thus, a smaller man who can swing faster may hit as hard or as far as the heavier man who swings slowly. - Bruce Lee |
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