Crossfit Cherry Point

"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."

Monday, January 16. 2012

WOD
ATTN ATHLETES
The new line of CFCP shirts are ready for your ordering pleasure. Pictures of the designs are located next to the whiteboard. We will be taking orders and collecting money until Friday, January 13th. Please fill out the order form and give your money to the coach. They are long sleeve and will cost $30.

1000 class in bldg 1782

Warm Up
5 Minutes Alternating
30 Second HS Hold
30 Second Squat Hold
10 Burpee Pull Ups

WOD

Deadlift
3-3-3-3

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Ladies and Gentlemen, Tomorrow will be the last day for ordering the new CFCP winter line of shirts. Please bring any money still owed so we can get the order in this week and get the shirts as soon as possible.

Posted by Joe OHoro at 01:00 | Comments (3) | Trackbacks (0)

Friday, January 13. 2012

WOD
ATTN ATHLETES
The new line of CFCP shirts are ready for your ordering pleasure. Pictures of the designs are located next to the whiteboard. We will be taking orders and collecting money until Friday, January 13th. Please fill out the order form and give your money to the coach. They are long sleeve and will cost $30.

0600 and 1145 classes in bldg 1782

Warm Up
4 Minutes of Planks
15 Step Ups 25 lbs Over Head
15 GHD
15 Back Extensions

WOD

Run 1600 Meters
Rest 3 Minutes
Run 1200 Meters
Rest 2 Minutes
Run 800 Meters
Rest 1 Minute
Run 400 Meters

To be great, you have to train...

Posted by Joe OHoro at 01:00 | Comments (0) | Trackbacks (0)

Thursday, January 12. 2012

WOD
ATTN ATHLETES
The new line of CFCP shirts are ready for your ordering pleasure. Pictures of the designs are located next to the whiteboard. We will be taking orders and collecting money until Friday, January 13th. Please fill out the order form and give your money to the coach. They are long sleeve and will cost $30.

0600, 1145 and 1630 classes in bldg 1782

Warm Up
50 Double Unders
3 Rounds
5 Pull ups
10 Push Ups
15 Squats
Shoulder and Hip Mobility

WOD

5-4-3-2-1
Clean and Jerk (145/85)
Rope Climb

Athlete can Power Clean, Hang Clean, or Squat Clean

Be Great...

Posted by Joe OHoro at 01:00 | Comments (6) | Trackbacks (0)

Wednesday, January 11. 2012

WOD
ATTN ATHLETES
The new line of CFCP shirts are ready for your ordering pleasure. Pictures of the designs are located next to the whiteboard. We will be taking orders and collecting money until Friday, January 13th. Please fill out the order form and give your money to the coach. They are long sleeve and will cost $30.

0600, 1145 and 1630 classes in bldg 1782

Warm Up
3 Rounds
10 OH Squats (45)
10 Push Jerks (45)
10 Med Ball Cleans (20)
10 Second L Sit

WOD

6 Rounds
Run 400 Meters
12 KB Swings (1.5/1)
12 Box Jumps (24/20)

Get your mind right and the only thing left is to do work and be better than you were yesterday...

Posted by Joe OHoro at 01:00 | Comments (10) | Trackbacks (0)

Tuesday, January 10. 2012

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, 1145 and 1630 classes in bldg 1782

Warm Up
3 Rounds
10 Front Squats (65)
10 Push Press (65)
10 SDHP (65)
10 GHD

WOD

Back Squat
5-5-3-3-1

AMRAP 3 Minutes
5 Lateral Burpees
10 Air Squats

Do Work...

Posted by Joe OHoro at 01:00 | Comments (5) | Trackbacks (0)

Monday, January 9. 2012

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, 1145 and 1630 classes in bldg 1782

Warm Up
3 Rounds
10 Air Squats
10 Presses (45lbs)
10 Deadlift (95lbs)
5 Pull Ups

WOD

"Myles"
2 Rounds
400 Meter Run
8 Hang Power Snatches (95lbs)
8 OH Squats (95lbs)
15 Box Jumps (30")
21 Walking Lunges
20 Burpees
12 KB Swings (2/1.5)

Crossfit Cherry Point is proud to welcome its newest athlete and future fire breather, Myles William King. Myles was born at 12:36 on 8 January 2012. He is 8 lbs 15 oz and 21 inches long. Congratulations Markum and Christi!!!!

Posted by Joe OHoro at 01:00 | Comments (12) | Trackbacks (0)

Friday, January 6. 2012

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
30 Double Unders
20 Box Jumps
10 Chest to Bar Pull Ups
5 Wall Walks

WOD

Front Squat

5-5-5-5-5

3 Rounds
5 Muscle Ups
15 Sit Ups

The best thing about today is that you are better than yesterday...

Posted by Joe OHoro at 01:00 | Comments (4) | Trackbacks (0)

Thursday, January 5. 2012

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, 1145 and 1630 classes in bldg 1782

Warm Up
500 Meter Row
20 GHD Sit Ups
20 Back Extensions
10 HSPU

WOD

Run 800 Meters
50 Double Unders
Run 400 Meters
75 Double Unders
Run 800 Meters
50 Double Unders

To be number one, you have to train like you are number two...
Maurice Greene

Posted by Joe OHoro at 01:00 | Comments (7) | Trackbacks (0)

Wednesday, January 4. 2012

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, 1145 and 1630 classes in bldg 1782

Warm Up
400 Meter Run
4 Minutes of Planks
3x Burgener Warm Up
5 Muscle Ups

WOD

30 wall-balls
30 burpees
115-lb. power cleans, 30 reps
115-lb. back squats, 30 reps
115-lb. push presses, 30 reps
115-lb. sumo deadlift high pulls, 30 reps
30 box Jumps (30 inches)
30 toes to bar

Enough Said...

Posted by Joe OHoro at 01:00 | Comments (21) | Trackbacks (0)

Tuesday, January 3. 2012

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.

1000 class in bldg 1782

Warm Up
6x10 Second Partner Assisted HS Holds
50 Double Unders
20 OH Walking Lunge (25lbs)
20 Jumping Squats

WOD
Deadlift

5-5-5-5-5

AMRAP 5 Minutes
10 KB Snatch each arm (1.5/1)
10 Push Ups

Lift Heavy Often...

Posted by Joe OHoro at 01:00 | Comments (8) | Trackbacks (0)

Monday, January 2. 2012

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.

1000 class in bldg 1782

Warm Up
4 Minutes of Planks
500 Meter Row
10 Push Press (65/45)
15 GHD Sit Ups
15 Back Extensions

WOD
FRAN
21-15-9
Thrusters (95lbs)
Pull Ups

First WOD of the new year... Get Some

Posted by Joe OHoro at 01:00 | Comments (0) | Trackbacks (0)

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.

Posted by Joe OHoro at 01:00 | Comments (5) | Trackbacks (0)

Thursday, December 29. 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
20 Air Squats
10 (HR) Push-ups
2x Burgener Warm-up
5-4-3 Snatch to get close to your 1RM Snatch

WOD
10 Minutes to establish 1 rep max Snatch

Then:
3 Rds:
10 Hand Release Push-ups
10 Pull-ups

To get better you have to do your homework and PRACTICE!! It all comes down to YOU; do YOU want it bad enough?!?!

Posted by Isaiah Ybarra at 01:00 | Comment (1) | Trackbacks (0)

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.

Posted by Isaiah Ybarra at 01:00 | Comments (10) | Trackbacks (0)

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.