"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."Wednesday, August 31. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - They are going fast!... CFCP Athletes, CFCP will be hosting the 9-11 Throwdown WOD on Sunday September 11th. The exact time is still in the works. Go to www.9-11throwdown.com for information and to donate. 100% of the money raised goes to the Disposable Heroes Project. ********************************************************** Warm Up 3 X Burgener Warm Up 10 Thrusters, 95/65 lbs 10 KB Swings 1.5/1 Pood 10 Broad Jumps WOD 10 Rds for time: 2 Squat Snatches 4 Push Presses 6 C2B Pull Ups 200m Run Lifts are done at 145/115 lbs Post time to comments  One of the CFCP World Class Athletes, Andrea, taking a little siesta after a WOD. Although Andrea is slowly recovering from an injury, she is still coming out and putting in great work. Good Job. Tuesday, August 30. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - Your support helps the facility! CFCP Athletes, CFCP will be hosting the 9-11 Throwdown WOD on Sunday September 11th. The exact time is still in the works. Go to www.9-11throwdown.com for information and to donate. 100% of the money raised goes to the Disposable Heroes Project. ********************************************************** Warm Up 400m run 20 DU's 5 Burpee Box Jumps WOD For Time: 500m Row 150 DU's 50 Burpee's Post time to comments:  Bella demonstrating proper rowing technique. Notice the pull does not begin until the legs are fully extended. Monday, August 29. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - Your support helps the facility! CFCP Athletes, CFCP will be hosting the 9-11 Throwdown WOD on Sunday September 11th. The exact time is still in the works. Go to www.9-11throwdown.com for information and to donate. 100% of the money raised goes to the Disposable Heroes Project. ********************************************************** Warm Up 250m Row 2 Minutes of Hip Mobility 20 Walking lunges w/plate overhead WOD "Manion" 7 Rounds for time: 400m run 29 Back Squats (135/95) Post time to comments: 
Time to get back to work! Thursday, August 25. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - Your support helps the facility! ********************************************************** THANK YOU MEGAN CROUCH FOR A GREAT FUNDRAISER!!!!!!!! As all the ladies that came out to support CFCP will attest to she is an awesome massage therapist and was the key to our successful event. Also a shout-out to Noelle Ybarra for hosting the evening and THANKS AGAIN MEGAN!! ********************************************************** CFCP Athletes, 1. Please join us for a WOD/cookout to send off SSgt Eduardo "Flo" Flores on Saturday, Aug 27 at 1000!! He and his family have been a force to be reckoned with since the beginning. He has been both a coach and athlete at CrossFit Cherry Point and our deployed affiliate CrossFit Al Asad. He and his family will be truly missed! Items are still needed to pull this off so please see the white board and pick an item to bring. 2. CFCP will be hosting the 9-11 Throwdown WOD on Sunday September 11th. The exact time is still in the works. Go to www.9-11throwdown.com for information and to donate. 100% of the money raised goes to the Disposable Heroes Project. 3. Lastly, the email list is looking good keep them coming. ********************************************************** Warm Up 20 Walking lunges (10 each leg) 15 Pull-ups 10 GHD Sit-ups WOD AMRAP in 12 Minutes of: Double-unders Followed by an 800m run Compare to 100512 Post total double-unders and 800m run time to comments: 
Wednesday, August 24. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - Your support helps the facility! ********************************************************** THANK YOU MEGAN CROUCH FOR A GREAT FUNDRAISER!!!!!!!! As all the ladies that came out to support CFCP will attest to she is an awesome massage therapist and was the key to our successful event. Also a shout-out to Noelle Ybarra for hosting the evening and THANKS AGAIN MEGAN!! ********************************************************** CFCP Athletes, 1. Please join us for a WOD/cookout to send off SSgt Eduardo "Flo" Flores on Saturday, Aug 27 at 1000!! He and his family have been a force to be reckoned with since the beginning. He has been both a coach and athlete at CrossFit Cherry Point and our deployed affiliate CrossFit Al Asad. He and his family will be truly missed! Items are still needed to pull this off so please see the white board and pick an item to bring. 2. CFCP will be hosting the 9-11 Throwdown WOD on Sunday September 11th. The exact time is still in the works. Go to www.9-11throwdown.com for information and to donate. 100% of the money raised goes to the Disposable Heroes Project. 3. Lastly, the email list is looking good keep them coming. ********************************************************** Warm Up Row 500m or Run 400m 8 Push Press (75/55) 6 Muscle Snatches (75/55) 4 Overhead Squats (75/55) WOD Triple play, part 2 AMRAP in 5 minutes of: 3 Handstand push-ups 6 SDLHP (75/55) Rest 2 minutes Then, AMRAP in 5 minutes of: 4 Thrusters (75/55) 8 Pull-ups Rest 2 minutes Then, AMRAP in 5 minutes of: 5 KB swings (2/1.5) 10 Toes to Bar Post rounds for each AMRAP to comments:  Where was everyone yesterday? Hmmmm???????? Tuesday, August 23. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - Your support helps the facility! ********************************************************** THANK YOU MEGAN CROUCH FOR A GREAT FUNDRAISER!!!!!!!! As all the ladies that came out to support CFCP will attest to she is an awesome massage therapist and was the key to our successful event. Also a shout-out to Noelle Ybarra for hosting the evening and THANKS AGAIN MEGAN!! ********************************************************** CFCP Athletes, 1. Please join us for a WOD/cookout to send off SSgt Eduardo "Flo" Flores on Saturday, Aug 27 at 1000!! He and his family have been a force to be reckoned with since the beginning. He has been both a coach and athlete at CrossFit Cherry Point and our deployed affiliate CrossFit Al Asad. He and his family will be truly missed! Items are still needed to pull this off so please see the white board and pick an item to bring. 2. CFCP will be hosting the 9-11 Throwdown WOD on Sunday September 11th. The exact time is still in the works. Go to www.9-11throwdown.com for information and to donate. 100% of the money raised goes to the Disposable Heroes Project. 3. Lastly, the email list is looking good keep them coming. ********************************************************** Warm Up Who Knows!?! WOD Show up and find out!  -If you train like everyone else, you will BE like everyone else. STAND OUT!!! -Who wants to be great instead of just average? -Yes I'm calling out the cherry pickers. Monday, August 22. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - Your support helps the facility! ********************************************************** THANK YOU MEGAN CROUCH FOR A GREAT FUNDRAISER!!!!!!!! As all the ladies that came out to support CFCP will attest to she is an awesome massage therapist and was the key to our successful event. Also a shout-out to Noelle Ybarra for hosting the evening and THANKS AGAIN MEGAN!! ********************************************************** CFCP Athletes, 1. Please join us for a WOD/cookout to send off SSgt Eduardo "Flo" Flores on Saturday, Aug 27 at 1000!! He and his family have been a force to be reckoned with since the beginning. He has been both a coach and athlete at CrossFit Cherry Point and our deployed affiliate CrossFit Al Asad. He and his family will be truly missed! Items are still needed to pull this off so please see the white board and pick an item to bring. 2. CFCP will be hosting the 9-11 Throwdown WOD on Sunday September 11th. The exact time is still in the works. Go to www.9-11throwdown.com for information and to donate. 100% of the money raised goes to the Disposable Heroes Project. 3. Lastly, the email list is looking good keep them coming. ********************************************************** Now let’s get down to business... Warm Up 5 Box Jumps w/Medball 5 Medball Cleans 5 Clean & Jerk (135/95) WOD "I Heart MB's" 4 Rounds of: 25 Wallball Shots (20/14) 25 Medball Push-up's 400m Run w/Medball Post time to comments:  Where was everyone last week? Every modality has a purpose in the larger picture of total fitness. Beware of the "sexy metcon"! Friday, August 19. 2011
0600 and 1145 Classes @ Bldg 1782
CFCP Shirts! $20 - Your support helps the facility! ********************************************************** CFCP Athletes, 1. Athletes have expressed interest in hosting a Memorial WOD. We would like to see if there is interest in either participating in the Heros31 effort or hosting a 9/11 memorial WOD. We can either conduct a WOD on Sept 2 (Heros31) just prior to the Labor Day Weekend or the 9/11 memorial WOD on Sept 12 (Monday just after). We would like to support one of them so pls provide your ideas and thoughts to comments. 2. Please join us for a cookout/WOD to send off SSgt Eduardo "Flo" Flores on Saturday, Aug 27. We are losing one of our coaches who has been with CFCP since the beginning, SSgt Eduardo "Flo" Flores. He has been a coach at both CrossFit Cherry Point and our deployed affiliate CrossFit Al Asad. He and his family will be missed! 3. Lastly, we are putting together a email distribution list to pass word on events, maintenance, etc. to our athletes. Look for the sign up sheet at the Facility. ********************************************************** Now lets get down to business... Warm Up Bear Crawl 25m 10 Deadlifts (135/185) 20 Pass Throughs Hip mobility, 2 min 4 Burpee Over the Box Jumps WOD Overhead Squat 1-1-1-1-1 1000m Row, do 5 burpees for every full minute it takes to row 1000m. 3 burpees 30 sec. & under 4 burpees 31 sec. & over. Post loads and time to comments 
Thursday, August 18. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - Your support helps the facility! ********************************************************** CFCP Athletes, 1. Athletes have expressed interest in hosting a Memorial WOD. We would like to see if there is interest in either participating in the Heros31 effort or hosting a 9/11 memorial WOD. We can either conduct a WOD on Sept 2 (Heros31) just prior to the Labor Day Weekend or the 9/11 memorial WOD on Sept 12 (Monday just after). We would like to support one of them so pls provide your ideas and thoughts to comments. 2. Please join us for a cookout/WOD to send off SSgt Eduardo "Flo" Flores on Saturday, Aug 27. We are losing one of our coaches who has been with CFCP since the beginning, SSgt Eduardo "Flo" Flores. He has been a coach at both CrossFit Cherry Point and our deployed affiliate CrossFit Al Asad. He and his family will be missed! 3. Lastly, we are putting together a email distribution list to pass word on events, maintenance, etc. to our athletes. Look for the sign up sheet at the Facility. ********************************************************** Now lets get down to business... Warm Up 400m run Shoulder mobility, 1 min Hip mobility, 1 min 5 Front Squats (slow) 5 Shoulder Press (slow) WOD “Fran” Head-to-Head 21-15-9 Thrusters (95#/65#) Pull-up's Compare to 110329 Post time to comments  Wednesday, August 17. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - Your support helps the facility! ********************************************************** CFCP Athletes, 1. Athletes have expressed interest in hosting a Memorial WOD. We would like to see if there is interest in either participating in the Heros31 effort or hosting a 9/11 memorial WOD. We can either conduct a WOD on Sept 2 (Heros31) just prior to the Labor Day Weekend or the 9/11 memorial WOD on Sept 12 (Monday just after). We would like to support one of them so pls provide your ideas and thoughts to comments. 2. Please join us for a cookout/WOD to send off SSgt Eduardo "Flo" Flores on Saturday, Aug 27. We are losing one of our coaches who has been with CFCP since the beginning, SSgt Eduardo "Flo" Flores. He has been a coach at both CrossFit Cherry Point and our deployed affiliate CrossFit Al Asad. He and his family will be missed! 3. Lastly, we are putting together a email distribution list to pass word on events, maintenance, etc. to our athletes. Look for the sign up sheet at the Facility. ********************************************************** Now lets get down to business... Warm Up 20 Mountain Climbers (2 count) 20 Walking Lunges w/25lb plate overhead 10 OHS (65/45) 3 Minutes of Planks WOD 21-15-9-21 OHS (95/65) Burpees Box Jumps (24/20) 400m run b/t rounds Post time to comments  Tuesday, August 16. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - Your support helps the facility! ********************************************************** CFCP Athletes, 1. Athletes have expressed interest in hosting a Memorial WOD. We would like to see if there is interest in either participating in the Heros31 effort or hosting a 9/11 memorial WOD. We can either conduct a WOD on Sept 2 (Heros31) just prior to the Labor Day Weekend or the 9/11 memorial WOD on Sept 12 (Monday just after). We would like to support one of them so pls provide your ideas and thoughts to comments. 2. Please join us for a cookout/WOD to send off SSgt Eduardo "Flo" Flores on Saturday, Aug 27. We are losing one of our coaches who has been with CFCP since the beginning, SSgt Eduardo "Flo" Flores. He has been a coach at both CrossFit Cherry Point and our deployed affiliate CrossFit Al Asad. He and his family will be missed! 3. Lastly, we are putting together a email distribution list to pass word on events, maintenance, etc. to our athletes. Look for the sign up sheet at the Facility. ********************************************************** Now lets get down to business... Warm Up 200m row 50 DU's 10 Push-ups 10 Pull-ups 10 Sit-ups Hip mobility exercise, 1 min Shoulder mobility exercise, 1 min WOD For time: 1 Mile Run 100 Push-up's 1 Mile Run 100 Jumping Pull-up's 1 Mile Run 100 Sit-up's Post time to comments  Instant Classic! Monday, August 15. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - Your support helps the facility! ********************************************************** CFCP Athletes, 1. Athletes have expressed interest in hosting a Memorial WOD. We would like to see if there is interest in either participating in the Heros31 effort or hosting a 9/11 memorial WOD. We can either conduct a WOD on Sept 2 (Heros31) just prior to the Labor Day Weekend or the 9/11 memorial WOD on Sept 12 (Monday just after). We would like to support one of them so pls provide your ideas and thoughts to comments. 2. Please join us for a cookout/WOD to send off SSgt Eduardo "Flo" Flores on Saturday, Aug 27. We are losing one of our coaches who has been with CFCP since the beginning, SSgt Eduardo "Flo" Flores. He has been a coach at both CrossFit Cherry Point and our deployed affiliate CrossFit Al Asad. He and his family will be missed! 3. Lastly, we are putting together a email distribution list to pass word on events, maintenance, etc. to our athletes. Look for the sign up sheet at the Facility. ********************************************************** Now lets get down to business... Warm Up Burgener warm-up 3x 10 Pass through (standing) 10 Pass through (in the hole) OH Squats @ 95lbs 20 GHD Sit-ups 3 10 L-sits WOD For time: Bob's tasty combo #12 Rest as needed between efforts Power Snatch & OHS 3-3-3-3-3 @ 65% snatch 1RM Jerk 2-2-2-2 @ 70% 1RM DB windmill 5-5-5x per side @ 40# Post load to comments 
Friday, August 12. 2011
0600 and 1145 @ Bldg 1782
CFCP Shirts! $20 - Grab a shirt, Support the Box! ********************************************************** CFCP Athletes, 1. Athletes have expressed interest in hosting a Memorial WOD. We would like to see if there is interest in either participating in the Heros31 effort or hosting a 9/11 memorial WOD. We can either conduct a WOD on Sept 2 (Heros31) just prior to the Labor Day Weekend or the 9/11 memorial WOD on Sept 12 (Monday just after). We would like to support one of them so pls provide your ideas and thoughts to comments. 2. Please join us for a cookout/WOD to send off SSgt Eduardo "Flo" Flores on Saturday, Aug 27. We are losing one of our coaches who has been with CFCP since the beginning, SSgt Eduardo "Flo" Flores. He has been a coach at both CrossFit Cherry Point and our deployed affiliate CrossFit Al Asad. He and his family will be missed! 3. Lastly, we are putting together a email distribution list to pass word on events, maintenance, etc. to our athletes. Look for the sign up sheet at the Facility. ********************************************************** Warm up 3 Rounds of "Cindy" 30 Double Unders 3 X 5 L-Sit Holds WOD 4 Rounds of: 20 Medball Cleans 15 Pull Ups 10 KB Swings (1.5/1 Pood) 5 Handstand Push Ups Post time to comments:  "I worked very hard. I felt I could play the game. The only thing that could stop me was myself." -Jim Abbot Thursday, August 11. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - Your support helps the facility! ********************************************************** CFCP Athletes, 1. Athletes have expressed interest in hosting a Memorial WOD. We would like to see if there is interest in either participating in the Heros31 effort or hosting a 9/11 memorial WOD. We can either conduct a WOD on Sept 2 (Heros31) just prior to the Labor Day Weekend or the 9/11 memorial WOD on Sept 12 (Monday just after). We would like to support one of them so pls provide your ideas and thoughts to comments. 2. Please join us for a cookout/WOD to send off SSgt Eduardo "Flo" Flores on Saturday, Aug 27. We are losing one of our coaches who has been with CFCP since the beginning, SSgt Eduardo "Flo" Flores. He has been a coach at both CrossFit Cherry Point and our deployed affiliate CrossFit Al Asad. He and his family will be missed! 3. Lastly, we are putting together a email distribution list to pass word on events, maintenance, etc. to our athletes. Look for the sign up sheet at the Facility. ********************************************************** Now lets get down to business... Warm Up 400m run (200m forward/200m backward) 15 KB Swings 10 OH Squats (65/45 lbs) 10 Thrusters (65/45 lbs) WOD “Karen” For time: 150 Wallball Shots Compare to 100324 Post time to comments  Best wishes to LtCol John "Hedge Hog" Siary who will deploy to Afghanistan. The HHog was the one who put us into our World Class Facility! Take care Sir, we will miss your enthusiasm! We'll hold a spot open for you...See you in 6! |
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