"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."Friday, December 30. 2011
WOD
ATTN NEW ATHLETES Beginning Feb. 1st ALL new athletes will be required to complete our on-ramp class prior to participating in our regular scheduled WODs. Until then, new athletes will be put through a separate bodyweight WOD. Check back on here and the whiteboards for updates. 0600 and 1145 classes in bldg 1782 Warm Up 3 Minutes of Planks 2X 30 Second L-sit 20 Wall Ball 10 Hand Stand Push Ups WOD “Happy New Year” 5 Rds 30 Air Squats 15 Push press (95/65) 200m run w/20lb medball Compare to 1 year ago Compare to 101230  Last WOD of 2011!!! From the Coaches here at CFCP, we wish you all a Happy New Year. Wednesday, December 28. 2011
ATTN NEW ATHLETES
Beginning Feb. 1st ALL new athletes will be required to complete our on-ramp class prior to participating in our regular scheduled WODs. Until then, new athletes will be put through a separate bodyweight WOD. Check back on here and the whiteboards for updates. 0600, 1145, and 1630 classes in bldg 1782 Warm Up 30 Double Unders/Attempts 15 Push-ups 10 OHS w/PVC -At the bottom of the last squat do 10 pass throughs WOD 6 Rds: 200 Meter Run 5 Handstand Push-Ups 10 Lateral Burpees (over a 45lb plate) 15 Jumping Squats (onto the 45lb plate)  CFCP would like to extend a huge THANK YOU to those of you that were so generous with the money and gear during our "Tree of Giving" campaign. THANK YOU SO MUCH!!!!! And here is to another year of many firsts, setting new PRs, great training, and fellow athletes becoming great friends. Tuesday, December 27. 2011
ATTN NEW ATHLETES
Beginning Feb. 1st ALL new athletes will be required to complete our on-ramp class prior to participating in our regular scheduled WODs. Until then, new athletes will be put through a separate bodyweight WOD. Check back on here and the whiteboards for updates. 1000 class @ bldg 1782 Warm Up 200m Run Fwd and 200m Run Backwards 10 SDHPs w/KB (53/35) 10 GHD Sit-ups 10 OHS (95/65) WOD 4 Rds: 15 Kettlebell Swings (53/35) 15 Toes-To-Bar 15 Lunges each leg while holding the KB anyway.  CFCP would like to welcome back coach and athlete Dan "The Man" George from an 11 month deployment to Afghanistan. Welcome Home Brother!! Monday, December 26. 2011
ATTN NEW ATHLETES
Beginning Feb. 1st ALL new athletes will be required to complete our on-ramp class prior to participating in our regular scheduled WODs. Until then, new athletes will be put through a separate bodyweight WOD. Check back on here and the whiteboards for updates. 1000 class @ bldg 1782 --There will be a maintenance day after the WOD to keep up on the box and the equipment. Please be prepared to lend a hand. Warm Up 400m Run then: 2 Rds 10 Pull-ups 10 Air Squats 10 Push-ups 10 Sit-ups WOD "Monday Gone Bad!" Three rounds of: Wall-ball @ 10 ft target (Reps) (20/14) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you move from each of five stations after 1 minute. The clock does not reset or stop between exercises. This is a five-minute round from with a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Compare to 101228  We hope everyone had a great time with friends and family on Christmas. Now lets burn off those holiday calories!!!! Friday, December 16. 2011
0600 and 1145 classes @ bldg 1782
Warm Up 50m Bear Crawl w/5 Hand-release push-ups at each end. 10 Inverted Burpees 10 Toes to Bar 5 Deadlift (185/115) 5 Deadlift (225/135) WOD "Mr. Joshua" Five rounds for time of: Run 400 meters 30 Sit-ups 250 pound Deadlift, 15 reps Compare to 110120  "Things turn out best for the people who make the best of the way things turn out." - John Wooden Thursday, December 15. 2011
0600, 1145, and 1630 classes @ bldg 1782
Warm Up 400m Row 2x Burgener Warm-up w/PVC 2x Burgener Warm-up (45/33) 10 Pull-up's 10 Ring Dips WOD AMRAP 18 minutes: 4 Squat Snatches (115/80) 3 Muscle-up's 30 Double Unders Compare to 110121  A BIG shout out to CFCP's own world class photographer AND athlete, Patrick Lopez! Thank you for all the GREAT shots from the recent competitions and classes. "Understand there is a price to be paid for achieving anything of significance. You must be willing to pay the price."-John Wooden Wednesday, December 14. 2011
0600, 1145, and 1630 classes @ bldg 1782
Warm Up 400m run 20 GHD sit-ups 20 back extensions 10 Front squats (115/85) 10 Shoulder press (115/85) WOD 3 Min AMRAP Wall Ball Shot (Must HIT target) 1 Min Rest 3 Min AMRAP Burpee 
Tuesday, December 13. 2011
0600, 1145, and 1630 classes @ bldg 1782
Warm Up 500m row 10 Snatch pulls 10 Clean pulls 10 OH Squats (65/95) WOD Clean and Jerk 3-3-2-2-1 Then: Snatch 3-3-2-2-1  "The only thing necessary for the triumph of evil is for good men to do nothing". - Edmund Burke Monday, December 12. 2011
1145 and 1630 classes @ bldg 1782
Warm Up 400m run 5 KB C&J (1/1.15) 10 KB SDLHP (1/1.5) 20 DU's WOD 100 Double Unders 50 Kettlebell Swings 53/35 40 Sit-Ups 30 Box Jumps 24/20 20 Burpees 10 Ground to Overhead 95/65 100 Double Unders     Congratulations to CFCP athletes Noelle, Isaiah, Joe, and Debo for a job well done at Carolina Fitness Challenge this past weekend! And a big shout out to all the CFCP athletes and friends that made the trip to show there support. |
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