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"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps." CrossFit Cherry Point will host a Level I certification on 7-8 Aug 2010. Go to crossfit.com on the right hand side to get signed up. For the military rate ($800), register as an attendee and enter 8778 as the code. Friday, June 18. 2010
0600 & 1145 @ Pelican Point
This workout will be Maj. J's last workout. Please stop by and show your thanks and appreciation for all that he has done. Maj. J. has been instrumental and foundational in the creation and evolution of our current workout facility and program. Words alone can not explain what he brought to our program and what will surely be missed. - CFCP Coaching Staff Warmup: 400m Sprint 10 Hand Stand Push-Ups 10 Calories Rowed 10 Muscle Ups WOD: “Fight Gone J” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (For Reps) Sumo deadlift high-pull, 75 pounds (For Reps) Box Jump, 20" box (For Reps) Push-press, 75 pounds (For Reps) Row (For Calories) In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which 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. Add your points and post them to comments. Skill: Double Unders Compare to 033010  "You can never get enough of what you don’t really need." —Eric Hoffer Thursday, June 17. 2010
0600 & 1145 @ Pelican Point
As we move into the warmer summer months the potential for heat injury has increased. The CFCP coaching staff ask that all athletes bring a hydration source when participating in any WOD, a minimum of 32oz of water or electrolyte drink is recommended. If an athlete does not have a water source they will be asked to leave, they may return to the next posted WOD with the proper hydration source. Thank you in advance for your cooperation. - CFCP Coaching Staff Warmup: 30 Backwards Double-Unders 20 One Arm Kettle-Bell Swings @ 16kg (Alternate hands at top of each swing) 10 Lunges with 16kg Kettle-Bell Overhead WOD: 4 Rounds for time of: 400m Run 50 Squats Skill: Double Unders Compare to 061109  "In preparing for battle I have always found that plans are useless, but planning is indispensable." —Dwight D. Eisenhower Wednesday, June 16. 2010
0600 & 1145 @ Pelican Point
As we move into the warmer summer months the potential for heat injury has increased. The CFCP coaching staff ask that all athletes bring a hydration source when participating in any WOD, a minimum of 32oz of water or electrolyte drink is recommended. If an athlete does not have a water source they will be asked to leave, they may return to the next posted WOD with the proper hydration source. Thank you in advance for your cooperation. - CFCP Coaching Staff Warmup: 10 OHS @ 65 lbs 15 Broad Jumps 20 Kettle-bell Snatches @ 24kg 5 Minutes of Planks WOD: 5 Rounds for time of: 200m Sprint 10 Burpees 7 OHS @ 115 lbs Skill: Double Unders  "It’s not that I’m so smart, it’s just that I stay with problems longer." —Albert Einstein Tuesday, June 15. 2010
0600 & 1145 @ Pelican Point
As we move into the warmer summer months the potential for heat injury has increased. The CFCP coaching staff ask that all athletes bring a hydration source when participating in any WOD, a minimum of 32oz of water or electrolyte drink is recommended. If an athlete does not have a water source they will be asked to leave, they may return to the next posted WOD with the proper hydration source. Thank you in advance for your cooperation. - CFCP Coaching Staff Warmup: 400m Skip (200m Forward and 200m Backwards) 10 Chest To Bar Pull Ups 15 Clapping Push Ups 20 Medicine Ball Sit Ups w/ 20lb Med Ball 5 Minutes of Planks (Pick your own method - Side, Front, Back... ) WOD: 20 Minute AMRAP: 7 Medicine Ball Squat Cleans 7 Push Ups Skill: Double Unders Compare to 250809  "Always bear in mind that your own resolution to succeed is more important than any other." - Abraham Lincoln Monday, June 14. 2010
0600 & 1145 @ Pelican Point
As we move into the warmer summer months the potential for heat injury has increased. The CFCP coaching staff ask that all athletes bring a hydration source when participating in any WOD, a minimum of 32oz of water or electrolyte drink is recommended. If an athlete does not have a water source they will be asked to leave, they may return to the next posted WOD with the proper hydration source. Thank you in advance for your cooperation. - CFCP Coaching Staff Warmup: 400m Backwards Run 25 Full Squat Jumping Pull-Ups 10 HSPUs 6 Turkish Get Ups - 3 each side with 1 pood Kettlebell. WOD: Row 4k at 500m intervals This is a Buddy WOD, one athlete works at time. Rest while the other athlete rows. Skill: Double Unders  "Anatomy is destiny." - Sigmund Freud Friday, June 11. 2010
0600 @ Pelican Point
There will be a Field Day of the box at 1145 instead of the usual WOD, all are encouraged to assist. As we move into the warmer summer months the potential for heat injury has increased. The CFCP coaching staff ask that all athletes bring a hydration source when participating in any WOD, a minimum of 32oz of water or electrolyte drink is recommended. If an athlete does not have a water source they will be asked to leave, they may return to the next posted WOD with the proper hydration source. Thank you in advance for your cooperation. - CFCP Coaching Staff Warmup: 400m run 3 Inverted Burpees 5 Toe to Bar 15 Walking Lunges w/ 45lb plate overhead WOD: 10 Rounds for time of: 10 Inverted Burpees w/HSPU 10 Pull-ups 10 Squats 10 Toe to Bar 10 Back Extensions 10 Double-unders This is a Buddy WOD, one athlete works at time. Skill: Front Squat  "Sweat is the cologne of accomplishment." -Heywood Hale Broun Thursday, June 10. 2010
0600, 0900 & 1145 @ Pelican Point
As we move into the warmer summer months the potential for heat injury has increased. The CFCP coaching staff ask that all athletes bring a hydration source when participating in any WOD, a minimum of 32oz of water or electrolyte drink is recommended. If an athlete does not have a water source they will be asked to leave, they may return to the next posted WOD with the proper hydration source. Thank you in advance for your cooperation. - CFCP Coaching Staff Warmup: 15 KB Swings 15 KB SDLHP's 5 KB Box Jumps 5 KB Snatch w/u WOD: 6 Rounds for time of: 1.5 pood KB Snatch, 10 reps Shuttle Runs 20, 30, 40, 50, 40, 30, 20 Skill: Front Squat  "It is our attitude at the beginning of a difficult task which, more than anything else, will affect it's successful outcome." -William James Wednesday, June 9. 2010
0600 & 1145 @ Pelican Point
As we move into the warmer summer months the potential for heat injury has increased. The CFCP coaching staff ask that all athletes bring a hydration source when participating in any WOD, a minimum of 32oz of water or electrolyte drink is recommended. If an athlete does not have a water source they will be asked to leave, they may return to the next posted WOD with the proper hydration source. Thank you in advance for your cooperation. - CFCP Coaching Staff Warmup: 6 Burpee Box Jumps 15 Wall Balls 20 Double Unders WOD: 5 Rounds for time of: 115 lb Push Press x15 Run 400/Row 500 meters 10 Muscle Ups Skill: Front Squat  "When I go home people'll ask me, "Hey Hoot, why do you do it man? What, you some kinda war junkie?" You know what I'll say? I won't say a goddamn word. Why? They won't understand. They won't understand why we do it. They won't understand that it's about the men next to you, and that's it. That's all it is." - Hoot, Delta Operator, Black Hawk Down Tuesday, June 8. 2010
0600 & 1145 @ Pelican Point
There will not be a 0900 class. As we move into the warmer summer months the potential for heat injury has increased. The CFCP coaching staff ask that all athletes bring a hydration source when participating in any WOD, a minimum of 32oz of water or electrolyte drink is recommended. If an athlete does not have a water source they will be asked to leave, they may return to the next posted WOD with the proper hydration source. Thank you in advance for your cooperation. - CFCP Coaching Staff Warmup: 400m run 10 Walking Lunges w/ 20lb Med Ball Overhead 10 Muscle Ups V-up 75 sec hold WOD: 3 Rounds for time of: 2, 1.5, or 1 pood KB Farmer Carry, 100 meters 50 Push-ups Skill: Front Squat  "Talent is God given. Be humble. Fame is man-given. Be grateful. Conceit is self-given. Be careful". - John Wooden Monday, June 7. 2010
0600 & 1145 @ Pelican Point
As we move into the warmer summer months the potential for heat injury has increased. The CFCP coaching staff ask that all athletes bring a hydration source when participating in any WOD, a minimum of 32oz of water or electrolyte drink is recommended. If an athlete does not have a water source they will be asked to leave, they may return to the next posted WOD with the proper hydration source. Thank you in advance for your cooperation. - CFCP Coaching Staff Warmup: 15 Pass Throughs w/PVC Burgener Warm-up 15 Air Squats, facing wall, hands up on wall Squat Cleans 5, 4, 2 WOD: Max Squat Clean 1-1-1-1-1-1-1 Skill: Front Squat Compare to 170210  "Food is far more important than just something you eat for pleasure or to appease your hunger. Rather, it is a potent drug that you'll take at least three times a day for the rest of your life." - Dr. Barry Sears Friday, June 4. 2010
0600 and 1145 @ Pelican Point
Warm-up: 5 HSPUs 10 OHS w/PVC 15 Pull-ups 20 Double Unders WOD: 4 Rounds for time: 800 meter run 10 Burpees 15 Pull-ups 20 KB Swings, 1.5 pood 25 Double Unders Skill: Do 5 sets of max HSPUs  Today at 1145 will be Major Steve Barriger's last WOD with CFCP. Come out and show your support for a great athlete, motivator and coach. Thanks Steve!!!!! Thursday, June 3. 2010
0600, 0900 and 1145 @ Pelican Point
0900 WOD: 2 Rounds: 500m row 25 ab mat burpees* *jump in the burpee is lateral over the ab mat! Active Stretch: Warm-up: 1 Round of the WOD with 95lbs WOD: 5 Rounds for time of: 3 Clean Pulls 3 Power Cleans 3 Push Press 3 Push Jerks 3 Good Mornings *Perform at 60%-70% of 3 Rep Max (RM) Power Clean *Rest 2 minutes between rounds Skill: Ring work  A clean pull is the jump shrug motion thats involved in the clean or any variation of the clean. You initiate the first pull, transition, or extend the hips but instead of completing the second pull and catching the weight you complete a shrugging motion with arms straight after full hip extension. Similar to the pic posted for the wod except you would have your arms fully extended, hips extended, and shoulders shrugged. Wednesday, June 2. 2010
0600 and 1145 @ Pelican Point
Warm-up: 15 Pass Throughs w/PVC 15 Air Squats, facing wall, hands up on wall Two 30 sec "L" holds on the parallettes 10 Squat cleans, 95lbs 10 Push jerks, 95lbs WOD: Seven rounds for time of: 10 Handstand Push-ups 10 115lb Squat Cleans 10 "L" Pull-ups - Try to not let your legs come down between each pull-up. Skill: Overhead Squat  Congratulations to Christi, Noelle, Markum, DeBo and Isaiah for competing in the Dirty South Regional Qualifiers this past weekend. After 4 WODs and 3 days in the Florida sun these athletes placed 16th out of 46 teams. They represented CFCP very well and should be very proud. Well Done!!!! Tuesday, June 1. 2010
0900 @ Pelican Point
Warmup: 15 Pass Throughs w/PVC 15 Air Squats, facing wall, hands up on wall Planks, 1 min holds on all sides 20 Wall Balls, 20 lb 10 Double Unders WOD: "Annie" 50-40-30-20-10 Double Unders Sit-ups Skill: Push Jerk Compare to 091209  "Master the air squat and you will become much more proficient at the other complex movements (snatch, clean, overhead squat)." - Anonymous Monday, May 31. 2010
0900 @ Pelican Point
Warmup: Agility Drills Burgener Warmup x 3 w/PVC 15 Air Squats, concentrate on form 20 Situps, feet together, full range of motion 20 GHD Hip Extentions 7 Thrusters, 65 lbs WOD: "Fran" 21-15-9 reps 95 pound Thruster Pull-ups Skill: Push Press Compare to 100212  "Ensure you are getting rest days. You need to get 1-2 rest days a week where you do not workout at all. Every 2-3 months, get a 3-4 day rest period. These workouts are grueling and you need to let the body recover." - Dave Joseforsky |
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