"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."Thursday, December 8. 2011
0600,1145 and 1630 classes @ bldg 1782
Warm Up 400m Run 5 Minutes of Planks 20 Wall Balls (20/14) 5 Muscle Ups WOD “DeBo’s B-Day WOD” 28 Burpee Jumps/Air Squats From the standing position perform a burpee. On the jump for the burpee you will tap a ring placed approximately 24 inches above your highest reach while standing. Then, perform one air squat also resulting in a ring tap on the ascent. Repeat 28 times.  Happy Birthday to CFCP Coach and Athlete DeBo! Wednesday, December 7. 2011
0600,1145 and 1630 classes @ bldg 1782
Warm Up 250m Row 3x Burgener Warm Up 10 Snatch Pulls (65/45) 10 OH Squats (65/45) 10 Snatch Balance (65/45) WOD Hang power snatch 3-3-3-3-3 Then: 3 Rds: 4 Snatches (115/65) 200m Run  "Goals are the fuel in the furnace of achievement" - Brian Tracy Tuesday, December 6. 2011
0600,1145 and 1630 classes @ bldg 1782
Warm Up 400m Run 20 Medicine Ball Cleans (20/14) 20 OH Walking Lunges (25lbs) 10 Ring Dips 5 Wall Walks WOD TABATA THIS: 8 rounds of 20 seconds of work, 10 seconds rest (4 min per movement) Squat Pull-Up Sit-Up Push-Up Your score for each movement will be the lowest number of the 8... then we will total all 4 scores to get your overall score....  "Sports do not build character. They reveal it." -Haywood Hale Broun Monday, December 5. 2011
0600,1145 and 1630 classes @ bldg 1782
Warm Up 250m Row 15 GHD Sit Ups 15 Back Extensions 15 Goblet Squats (1.5) 10 Pull Ups WOD “Noelle’s B-day WOD” 1 Round=Beginner, 2 Rounds=Novice, 3 Rounds="Noelle" Status Rounds include the Buy In and Cash Out so bring your "A" Game 1978m Row Buy In Then: 12 Kettlebell Swings (2/1.5) 03 Rope Climbs 78 Double-unders Cash Out: 33 Box Jumps (30/24)  Happy Birthday to CFCP Athlete and Coach Noelle! Now Lift Friday, December 2. 2011
1145 and 1630 classes @ bldg 1782
Warm Up 400m run 10 Towel pull-ups 20 Leg Lifts 20 Flutter Kicks 20 Scissor Kicks 10 Step-ups on 24/20 box with 25/45lbs OH WOD “White” 5 rounds of: 15’ Rope Climb, 3 ascents 10 Toes to Bar 21 Walking lunge steps with 45/25lb plate overhead 400m Run  U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney. Thursday, December 1. 20111145 and 1630 classes @ bldg 1782 Warm Up 15 GHD Sit-ups 15 Toe 2 Bar 5 Deadlifts @ 115/95 5 Clean pulls @ 115/95 5 Front Squats @ 115/95 10 Box jumps @ 30/24 WOD 12 Min. AMRAP: 10 Wallball Sit-ups (20/14) 10 Box Jumps (24/20) 10 Power Cleans (135/95) Wallball sit-up – facing the wall w/legs bent against the wall. The med ball touches the ground behind your head and then execute a sit-up and toss the ball at a 4 foot target. Catch and repeat  This pic never gets old...Big Roy executing solid Oly lifting form. Notice triple extension of the ankles, knees, and hips. Also, check-out the big shrug. The man knows how to move some weight. 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 |
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