0630, 1145, & 1630 @ MACG-28 Pull Up Bars

1630 WAS CANCELLED DUE TO RAIN

Run 5 K

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Crossfitters can lift weights, do gymnastic movements, and run short and long distance. Be ready to set a PR on this long distance run!

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

Five rounds for time of:

95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps

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"It's the neatest thing since pockets on shirts." - Jeff Tucker, Crossfit Gymnastics Certification Instructor.

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

30 Muscle-ups for time

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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

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"How you Crossfit says alot about how you live the rest of your life." - Unknown

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

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“The world breaks everyone, and afterward, some are strong at the broken places.” - Ernest Hemingway

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

"Michael"

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

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The Marine Corps Combat Fitness Test is here. A couple of Crossfit Cherry Point instructors did the test last week. Crossfit workouts definitely prepare the athlete very well for this test. The test consists of a 880 yard run, 30 lb ammo can lift over head for 2 minutes (max reps), and a maneuver under fire course (sprint, low crawl, zig zag run, buddy drag, fireman carry, ammo can run, and grenade throw).

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

For time:

Run 1.5 mile
50 Wall-ball shots, 20 pound ball
100 Sumo Deadlift High Pulls
35 Wall-ball shots, 20 pound ball
50 Sumo Deadlift High Pulls
20 Wall-ball shots, 20 pound ball

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The equipment at Crossfit Cherry Point is growing!

"Be willing to make decisions. That's the most important quality in a good leader.” - General George S. Patton

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

"Diane"

21-15-9 reps of:

225 pound Deadlift
Handstand push-ups

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"We can do anything we want if we stick to it long enough." - Helen Keller

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

Power clean 3-3-3-3-3 reps

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Power Clean - Start with bar on the ground, finish with bar on the shoulders. There is no front squat in the power clean.

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

Three rounds for time of:

50 Double-unders
75 Squats

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“Life is not a continuum of pleasant choices, but of inevitable problems that call for strength, determination, and hard work” - Indian Proverb

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

Three rounds, 15-12-and 9 reps, for time of:

135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

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“A little more persistence, a little more effort, and what seemed hopeless failure may turn to glorious success.” - Elbert Hubbard

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

Three rounds for time of:

50 Pull-ups
185 pound Deadlift, 21 reps

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“What does not kill me makes me stronger.” - Johann Wolfgang von Goethe

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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Congratulations to Nigel Keane for setting the Cherry Point affiliate record on front squat. He did 290 pounds for one rep on 9 September 08.

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

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Congratulations to Major Mac Ward for completing the Crossfit Level 2 certification on 4-5 Sep! You are really put through the ringer as an instructor at this certification.

0630, 1145, & 1630 & MACG-28 Pull Up Bars

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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"The limits of tyrants are prescribed by the endurance of those whom they oppose.” - Frederick Douglass

0630, 1145 MACG-28 Pull Up Bars

1630 WORKOUT CANCELLED DUE TO THE INCOMING STORM

"Helen"

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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Congratulations to Major John Siary, our latest addition to the CrossFit Cherry Point coaching staff! Maj Siary completed the Level I Certification at the Crossfit Training Center in Virginia Beach on August 30th - 31st. A job well done!