"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."Friday, September 30. 2011
0600 and 1145 Classes @ Bldg 1782
Warm Up 400m Run (200 forward/200 backwards) 10 Over the Box Jumps 10 Goblet Squats (1.5/1) 10 HSPU's WOD "Jack" AMRAP in 20 min of: 10 Push press (115/75 lbs) 10 KB Swings (1.5/1 pood) 10 Box jumps (24 inch box) Post rounds to comments.  Happy Friday! Thursday, September 29. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up 50 Double Unders 10 Hip Extensions 10 SDLHP (95/65) 10 Deadlifts (135/95) WOD 10 Rounds for time of: 15 Deadlifts (135/95 lbs) 15 Push-ups Post time to comments.  "In union there is strength". ~Aesop Wednesday, September 28. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up 5 Muscle-up's 10 KB Swings (1.5/1) 15 GHD Sit-up's WOD With a continuously running clock do 1 PU the 1st min, 2 PU's the 2nd min, 3 PU's 3rd min...continuing as long as you are able. Compare to 100218 Post number of minutes completed to comments.  The CFCP Crew (without Christine, Rocksand and Jesse) that battled for Bryleigh at "The Battle for Bryleigh" fundraiser this past weekend at CrossFit Carteret. "You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You must do the thing you think you cannot do." - Eleanor Roosevelt Tuesday, September 27. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up 10 Burpee Pull-up's 10 OHS (65/45) 250m Row WOD "The Chief" Max Rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Push-up's 9 Squats Rest 1 minutes. Repeat for 5 Cycles. Compare to 110524 Post rounds to comments.  Congratulations to CFCP coach and athlete, Joe OHoro for completing his CrossFit Level 1 Certification at CrossFit Wilmington this past weekend. Monday, September 26. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up 800m Run 3 Minutes of Hip Mobility 5 Clean Pulls (95/65) 5 Push Jerks (95/65) WOD Clean & Jerk 3-3-3-3-3-3-3 Post weight to comments.  Coach and Athlete Roy De Hoyos demonstrating and excellent example of triple extension. Friday, September 23. 2011
0600 & 1630 Classes @ Bldg 1782
Warm Up 2 minutes hip flexibility (1 min each side) 5 inch worms 10 HSPUs WOD For time: 25 Walking Lunges 20 Pull Ups 50 Box Jumps 20 Double Unders 25 Ring Dips 20 Knees to Elbows 30 KB Swings, (2/1.5 Pood) 30 Sit Ups 20 Med Ball Cleans (20/14 lbs) 20 Back Extentions 30 WB Shots (20/14 lbs) 3 Rope Climbs ascents Post times to comments  Ok athletes, lets finish the week strong and start the weekend off right! Come out and preform. Thursday, September 22. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
Warm Up Agility Drillls 50 Double Unders 30 Walking Lunges WOD 4 Rounds for time 500m Row or 400 Run Rest 90 second b/t rounds. Post times to comments  You should conduct all out efforts on each run/row. Intensity will get you to your goals the fastest, most direct route. Wednesday, September 21. 2011
0600, 1145, and 1630 Classes @ Training Pool
***************************************************** Note: Today's WOD will take place at the base pool across the street from the Marine Dome. Last chance for a pool WOD for the season. Bring your goggles, swim gear, and towel. Warm Up Run to Softball field and back 15 Burpees Pool WOD 5 Rds for time 200m Swim 15 Push Ups 15 Squats Post time to comments  Pictured above is Ryan "El Tiburón." Thanks for hooking us up once again by letting us use your pool. Tuesday, September 20. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
Warm Up 400m medball run 20 Ring dips 15 Burpees WOD - "Michael" 3 Rds for time of: 800m Run 50 Back Extensions 50 Sit Ups Post time to comments Compare to 110422 A CF classic. Challenge yourself by using the GHD.  Our very own World Class Athlete, LtCol Siary, taking charge in Afghanistan. Well done Sir, we'll see you when you get back. Looks like he's sporting a low and tight... Monday, September 19. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
Warm Up 500m Row 20 WB Shots 3 Minutes Hip Mobility 5,4,3,2 @ 50, 60, 70, and 80% max WOD Back Squat 5-5-5-5-5 Post loads to comments Compare to 110228  CFCP hosted a 9-11 Throwdown in commemoration of the 10 yr anniversary of the 9-11 terrorist attacks against our nation. Thanks to all who came out, we had a blast. Friday, September 16. 2011
0600 and 1145 Classes @ Bldg 1782
CFCP Shirts! $20 - They're going FAST! ********************************************************** Warm Up 250m Row 3 Minutes Hip Mobility 10 Broad Jumps WOD "Kelly" 5 Rounds for time of: 400m Run 30 Box Jumps (24/20") 30 WB Shots (20/14 lbs) Compare to 110531 Post time to comments  "If you train the body, the mind will follow." - Ross Enamait Thursday, September 15. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - buy a T-Shirt!... ********************************************************** Warm Up 6 Minutes of Planks (3 Minutes Front, 1 minute on each side) 10 Push Jerks @ 95/65 (Focus on EXPLOSIVENESS) 10 Pistols (5 Each Leg) WOD 15-12- 9 Reps of: Thrusters, 135 lbs Pull-ups, 45 lbs Post loads to comments  Flexibility Explained "You can dream but you can never go back the way you came." - Jackson Browne Wednesday, September 14. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - buy a T-Shirt!... ********************************************************** Warm Up 5 Minutes of Planks (3 Minutes Front, 1 minute on each side) 20 Walking Lunges with 95lbs overhead. 20 Meters Bear Crawl WOD Press 5-5-5-5-5 Push Press 3-3-3-3-3 Push Jerk 1-1-1-1-1 Post loads to comments  Determine never to be idle. No person will have occasion to complain of the want of time who never loses any. It is wonderful how much may be done if we are always doing. - Thomas Jefferson Tuesday, September 13. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - buy a T-Shirt!... ********************************************************** Warm Up 5 Minutes of Planks (3 Minutes Front, 1 minute on each side) 50 Double Under Attempts 5 Wall Walks WOD "The Seven" 7 Rds for time of: 7 HSPUs 7 Thrusters (135/115 lbs) 7 Knees to elbows 7 Deadlifts (185/135 lbs) 7 Burpees 7 Kettlebell swings (2/1.5 pood) 7 Pull-ups Post time to comments  This was last Monday's Labor Day Beach WOD crew! Go as far as you can see; when you get there, you'll be able to see farther. - J. P. Morgan Monday, September 12. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - buy a T-Shirt!... ********************************************************** Warm Up 5 Minutes of Planks 2 Minutes of Double Unders 10 GHD Sit-Ups (Stretch with good form) WOD "Helton" 3 Rds for time of: Run 800 meters 30 Medball cleans 30 Burpees Post time to comments  U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton. |
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