"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."Wednesday, November 30. 20110600, 1145, 1630 classes @ bldg 1782 Warm Up 10 Box Jumps (24/20) 10 KB Swings 10 Push Press (45/33) 10 Wall Ball Shots (20/14) 30 DU's WOD “Filthy Fifty” For time: 50 Box jumps (24”) 50 Jumping pull-ups 50 KB swings (1 pood) 50 Walking Lunges 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots (20/14) 50 Burpees 50 DU's Compare to 110519 Post time to comments  Classic WOD...Bring your "A" game! Tuesday, November 29. 20110600, 1145, 1630 classes @ bldg 1782 Warm Up 400m run 10 Front Squats @ 115/95 10 Shoulder Press @115/95 10 Burpees Thrusters 5, 4... WOD Thruster 3-3-2-2-1  "The mind is like a parachute. It doesn’t work unless it’s open." - unknown Monday, November 28. 2011Due to operational commitments the 0600 class will be canceled from 28 Nov - 2 Dec; the 1145 and 1630 classes will go as scheduled. 1145, and 1630 classes @ bldg 1782 Warm Up 500m row 10 Good mornings @ 45lbs 10 Toe to bar 10 Back Extensions 30 Double Unders WOD 5 Rounds for time: 6 Deadlifts (295/185) 15 GHD Sit-up's 30 DU's  "Exercise to stimulate, not to annihilate. The world wasn't formed in a day, and neither were we. Set small goals and build upon them." Lee Haney Friday, November 25. 20110900 @ Bldg 1742 Warm Up 10 Thruster, 65 lbs 10 OH Squats, 65 lbs 10 WallBall Shots 10 Back Extentions WOD: Helen 3 Rds 400m Run 21 KB Swings (1.5/1 pood) 12 Pull Ups Compare to 110504  For those who are making their way to shop, good luck! Come in and hit a WOD before you go...or after your return. Thursday, November 24. 2011At home, on your own Warm Up Eat a turkey sandwich WOD 100 Burpees for time Standard: chest and thighs touch on the bottom, feet leave the ground as your hands clap overhead. Challenge yourself: hand release on the bottome, over the bar burpees, or burpee pullups.  Happy Thanksgiving to all our World Class CFCP Athletes here and deployed. Wednesday, November 23. 20110600, 1145, 1630 classes @ bldg 1782 Warm Up 30 Double unders 10 KB Swings (1 pood) 10 Box jumps (24") 10 Push Presses (45lbs) 10 WB Shots (20/14) WOD “Filthy Fifty” For time: 50 Box jump (24”) 50 Jumping pull-ups 50 KB swings (1 pood) 50 Walking Lunges 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots (20/14) 50 Burpees 50 DU's  A Classic WOD...bring your A game. 0600, 1145, and 1630 classes @ bldg 1782 Warm Up 15 Pull Ups (5 wide, 5 close, 5 normal) 20 Box Jumps 30 Double Unders 250m row WOD 5 Rds for time of: 10 Bench Press @ 75% BW 500m row  At the CrossFit Cherry Point World Class Facility, when we are of a mind to break a record, we don't mess around. Thats how we roll...(I know its cheezy)... Tuesday, November 22. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up 400m Run (200 Forward, 200 Backwards) 3x of 1 through 6 of Burgener Warm-up (65/45) 3 Cleans (95/65) 3 Push Jerks (95/65) 3 Clean and Jerks (115/85) WOD "Abbate" Run 1 mile 21 Clean and Jerk (155/125) Run 800 meters 21 Clean and Jerk (155/125) Run 1 Mile Compare to 110413  Monday, November 21. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up 400m Run 50 DU's 15 GHD Sit-up's 15 Back Extensions WOD “Max Out” - AMRAP 2 minutes on 2 minutes off of: Pull-up's Squats Push-up's Sit-up's Then: 1 minute on 1 minute off AND 30 sec. on 30 sec. off  “Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength.” - Unknown Author Friday, November 18. 2011
0600 and 1145 Classes @ Bldg 1782
Warm Up As Needed WOD Run 10k Bring your own stopwatch. Starting at MASS 1, go left on Roosevelt trail and run to Hancock Lodge. Turn around at Hancock Lodge and head back towards Roosevelt, hang a left on the dirt road (Rifle Range Road) before Roosevelt. Run to Access Road. Make a right on Access Rd., and another right on Roosevelt, the run ends back at MASS 1. Compare to 110418  Check out our Facebook page. HERE Running is the greatest metaphor for life, because you get out of it what you put into it. - Oprah Winfrey Thursday, November 17. 2011
0600,1145, and 1630 Classes @ Pelican Point Marina
Warm Up 4 Minutes of Planks 2x 100 Meter Sprints 2x Partner Assisted Handstand Hold (15 Sec) 100 Meter Fireman Carry WOD Pelican Point Throwback "4 Corners of Pain" Teams of 2 Corner #1 100 Pull ups Bear Crawl to Corner #2 200 Burpees Back Pedal to Corner #3 300 KB Swings (1.5/1) Walking Lunge to Corner #4 400 Air Squats Sprint back to Corner #1 DIRECTIONS: Pelican Point is located 1/2 Mile past our world class facility on Roosevelt Blvd. Turn left onto Monroe and continue down until you reach the pull up bars on the left hand side (about 1/2 mile). .  Check out our Facebook page. HERE The team must complete amount of total reps (100, 200, 300, 400). Each athlete will complete 5 rounds of 10, 20, 30, 40 reps P/U's, Burpees, KB Swings and Air Squats. Athlete #1 starts at corner #1 and completes the pull-up's, once athlete #1 completes his/her pull-up's athlete #2 can start his/her pull-up's and so on. An athlete cannot begin an exercise until the athlete in front of him/her has completed their reps at each station Wednesday, November 16. 2011
0600,1145, and 1630 Classes @ Bldg 1782
Warm Up 4 Minutes of Planks 20 OH Walking Lunges (25lbs) 3 Wall Walks 10 Thrusters (95/65lbs) WOD Dean's Birthday WOD 11 Power Cleans (155/115) 32 Medicine Ball Push Ups 16 Front Squats (155/115) 32 Lateral Jump Burpees over an Ab Mat 79 Double Unders 32 Toes to Bar  Check out our Facebook page. HERE Concentration and mental toughness are the margins of victory. - Bill Russell Tuesday, November 15. 2011
0600,1145, and 1630 Classes @ Bldg 1782
Warm Up 250 Meter Row 15 GHD Sit-ups 10 Burpee Box Jumps (20") 10 Handstand Push-ups WOD 10-9-8-7-6-5-4-3-2-1 Overhead Squat (135/115) Muscle Ups  Check out our Facebook page. HERE Adversity causes some men to break; others to break records. -William Arthur Ward Monday, November 14. 2011
0600,1145, and 1630 Classes @ Bldg 1782
Warm Up 20 Step ups 24" box w/ 25lbs. Overhead 20 Wall Balls (20/14) 15 Broad Jumps 10 Push Press (95/65) WOD Push Jerk: 3-3-2-2-1  Check out our Facebook page. HERE "Winners and losers aren't born, they are the products of how they think" -Lou Holtz |
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