"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."
Friday, February 24. 2012
CFCP shirts are in! Coaches will distribute shirts AFTER the WOD. If you have not paid, you will need to bring in your $30 before you receive your shirt.
WOD
CFCP will be holding the CF Games Open WOD on Saturday, Feb 25th at 10am. This is NOT an open gym. This is for athletes that are registered for the CF Games Open and are looking to get validated for their performance. Future Open WOD's will be held on Friday's.
1st
Press 3-3-3(or more)
2nd
10 Rounds for time of:
3 Overhead Squats, 135lb
5 Press, 135lb
7 Burpees
CFCP shirts are in! Coaches will distribute shirts AFTER the WOD. If you have not paid, you will need to bring in your $30 before you receive your shirt.
Warm Up
2 Rounds of:
200m Run
10 SDLHP w/KB (1.5/1)
10 Hip Extensions
5 Deadlifts (135/95)
WOD
1st
Deadlift 5-3-1(or more)
2nd
For time:
21-18-15-12-9-6
Body Weight Deadlift
Weighted Situps, 45lb Plate
Double Double Unders (=2XReps shown)
Warm Up
3 rds
Hand Stand Holds, 20 sec (focus on active shoulders)
10 Jumping Squats onto 45lb plate stacked 2 high
10 Walking Lunges
5 Box Jumps, 30in
Lactic Shuffle
Run 1 minute followed by 1 minute of rest. Run 1 minute followed by 50 seconds of rest. Run 1 minute followed by 40 seconds of rest. Follow the ladder down to 10 seconds of rest then build your way back up until you are back at 1 minute of rest. Only rest 10 seconds one time. Record your total distance covered.
Check out the video. Great opportunity to learn and train Pose.
This WOD will be done on your own. There will be no scheduled classes today.
Warm Up
As Needed
WOD
6x400 Meter with 2 Minutes Rest between each run.
-No more than 2-3 seconds deviation between each run.
Followed by:
8x50 Meter sprints
-Rest 30 Seconds between each sprint.
--This is a Hero WOD and is ROUGH by design! Be prepared to scale down and there will be a 40 minute time cap for this WOD.
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
ATTENTION CFCP ATHLETES
CFCP has had to cancel the planned Valentine's Day Throwdown that was scheduled for this Saturday the 11th. However, for those still interested, there will be a Saturday WOD or 3 for anyone that wants to participate. These WODS will begin at 1000 to allow the weather to warm up a little bit. Come out and have a good time and challenge somebody to a head to head battle...
This WOD is done on your own. There will be no classes at the facility. Record your times in the comments section.
Warm Up
As Needed
WOD
Run : 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds
Watch the video and pay attention to the explanation. This applies to everything we do in the gym. When you become more efficient with the movements, you exert less energy which allows you to increase the intensity, in turn making you faster and stronger...
CAUTION: THE VIDEO CONTAINS SOME EXPLICIT LANGUAGE
ATTENTION CFCP ATHLETES
CFCP has had to cancel the planned Valentine's Day Throwdown that was scheduled for this Saturday the 11th. However, for those still interested, there will be a Saturday WOD or 3 for anyone that wants to participate. These WODS will begin at 1000 to allow the weather to warm up a little bit. Come out and have a good time and challenge somebody to a head to head battle...
0600, 1145 and 1630 classes in bldg 1782
Warm Up
400 Meter Run
3x Burgener Warm Up
15 Shoulder Press (95/65)
15 Hang Power Clean (95/65)
10 Strict Ring Pull Ups
WOD
1st
Deadlift 3-3-3(or more)
2nd
3 Rounds for time of:
40 Double Unders
30 Power Cleans, 95lb
20 Pullups
10 Kettlebell Swings, 1.5Pood
Continue to push yourself to new levels you never thought you would reach...
ATTENTION CFCP ATHLETES
On Saturday Feb. 11th CFCP will be hosting a Valentine's Day Throwdown! There will be both Male and Female, Rx'd and scaled divisions so any and all ability groups are welcome in true CrossFit fashion. A list of movements will be announced on Thursday and the WODs will be announced Saturday morning so come prepared to work. The cost is $5 at the door and you are guaranteed 3 workouts. Registration is from 0800-0900 and the first WOD kicks off at 0915. Come out and have a great time!!!!!!!!!
ATTENTION CFCP ATHLETES
On Saturday Feb. 11th CFCP will be hosting a Valentine's Day Throwdown! There will be both Male and Female, Rx'd and scaled divisions so any and all ability groups are welcome in true CrossFit fashion. A list of movements will be announced on Thursday and the WODs will be announced Saturday morning so come prepared to work. The cost is $5 at the door and you are guaranteed 3 workouts. Registration is from 0800-0900 and the first WOD kicks off at 0915. Come out and have a great time!!!!!!!!!
0600, 1145 and 1630 classes in bldg 1782
Warm Up
2 Rds of:
200 Meter Run
10 Push-ups
5 Air Squats
WOD
Each couplet is done as a 5 minute AMRAP with a 1 minute rest between each.
7 Kettlebell "KB" Swings (1.5/1)
10 Jumping Squats
(You will be jumping onto two 45lb plates stacked on top of each other)
-ONE MINUTE REST
5 Handstand Push-ups "HSPUs"
10 Chest to Bar "C2B" Pull-ups
-ONE MINUTE REST
10 Wallball Shots (20/14)
15 Sit-ups
The rag-tag crew that competed in Greenville Saturday. Good times Gents!
