"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."Thursday, February 2. 2012
There will be no classes today due to coaches non-availability.
Warm Up As needed WOD On your own: Run a 5k Post times to comments:  Run Forrest....RUN!! Friday, January 27. 2012
ATTN ATHLETES
For those female athletes that ordered a shirt, there will be samples of the sizes at the gym until Friday at which time the order is finalized. The shirts run a bit small so please stop by and make sure you are getting the size you want as well as the color. 0600 and 1145 classes in bldg 1782 Warm Up 2 Rds of: 10 Push Press (45/33) 10 Pull-ups 5 Over the Box Jumps (24/20) WOD 3 Min Wall Ball Sit Up (20/14) Rest 1 Minute 3 Min KB Swing (1.5/1) Rest 1 Minute 3 Min Box Jump (24/20)  This is how you should look before every WOD. Focused at the task at hand and ready to KILL IT!!! 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. 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.  CFCP would like to welcome back coach and athlete Dan "The Man" George from an 11 month deployment to Afghanistan. Welcome Home Brother!! Monday, December 26. 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 --There will be a maintenance day after the WOD to keep up on the box and the equipment. Please be prepared to lend a hand. Warm Up 400m Run then: 2 Rds 10 Pull-ups 10 Air Squats 10 Push-ups 10 Sit-ups WOD "Monday Gone Bad!" Three rounds of: Wall-ball @ 10 ft target (Reps) (20/14) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you move from each of five stations after 1 minute. The clock does not reset or stop between exercises. This is a five-minute round from with 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. Compare to 101228  We hope everyone had a great time with friends and family on Christmas. Now lets burn off those holiday calories!!!! Monday, October 31. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up 10 Air Squats 10 Box Jumps (24/20) 10 Wallballs 10 Push Press (75/45) "Trick or Treat" WOD 4 rounds for time of: 400 Meter Run and then???????? -At the completion of each run you will go "Trick or Treating" and draw a piece of paper from a bowl and then complete what is on that piece of paper before you start your next 400m run. Post movements and time to comments:   Congratulations to Markum, Joe, Todd, Kevin, Justin and Ben who competed at the "Battle on The Boarder" hosted by CrossFit Charlotte on Saturday, WELL DONE GENTS!!!!!! Happy Halloween to all our CFCP athletes and don't be "scared" to wod in a costume today!! Friday, October 28. 2011
0600 and 1145 Classes @ Bldg 1782
Warm Up 3 Minutes of planks 5 Over the Box Jumps 7 Deadlifts (155/115) 9 Toes to Rings WOD Five Rds for time of: 7x 225lbs Deadlift 20 Double Unders Post time to comments:  Good luck to the CFCP athletes that will be competing in the "Battle on the Boarder" at CrossFit Charlotte on Saturday!!! Thursday, October 27. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up 200m run forwards 200m run backwards 20 Squats 15 Push-ups 10 Pull-ups ~All without the vest Hero WOD "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a twenty pound vest or body armor, wear it. Post time to comments:  Lieutenant Michael Murphy was awarded the Medal of Honor posthumously for his actions throughout that day. Also on 7 May 2011, Murphy's birthday, PCU Michael Murphy (DDG-112) was christened by her sponsor Maureen Murphy, Murphy's mother; it is the 62nd ship of the Arleigh Burke-class destroyers. Do some research on this American Hero and think of him and his team when you feel like you can't go any further today. Wednesday, October 26. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up 10 Toes to Bar 10 KB Swings 10 Burpees Max Double-unders in 60 seconds Benchmark WOD "Annie" 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups Post time to comments:  Beware of the "crack rash!!" Tuesday, October 25. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up 200m Sprint 15 Overhead Squats w/PVC 10 Push-ups 5 HSPUs Team WOD AMRAP 15 minutes of: KB SDHP (2/1.5 pood) 10 Air Squats 200m Run w/Med Ball Score is total number of reps for the SDHP at the end of 15 minutes. One partner performs SDHP as the other runs with the Med Ball. At the exchange, each partner will complete 10 Air Squats. Post total SDHP reps to comments: "The talent of success is nothing more than doing what you can do, well." - Henry W. Longfellow Monday, October 24. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up 2 Rds of: 10 Squats 10 Pull-ups 10 Sit-ups 10 Push-ups WOD Front Squat 3-3-3-3-3 Push Press 3-3-3-3-3 Thruster 3-3-3-3-3 Post loads to comments:  Lift heavy and lift often! Friday, October 14. 2011
0600 and 1145 Classes @ Bldg 1782
Warm Up Benchmark WOD "Elizabeth" 21-15-9 Squat Cleans (135/95) Ring Dips Post time to comments:  It is not uncommon for athletes to over train. Listen to what your body is telling you and take a day off during the week every once in awhile. Your body will thank you for it and you will come back stronger from the extra rest. Thursday, October 13. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up 400m Run 10 Wallball Shots (20/14) 5 Burpees WOD "Death by 10 Meters" Sprint 10 meters the first minute, then 2x10 meters the second minute, 3x10 meters the third minute and so on until you can no longer make the required number of sprints within the minute. Post last full round plus number of sprints on the partial round to comments:  Pain is inevitable, suffering is optional! Wednesday, October 12. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up 20 Mt. Climbers 10 Shoulder Presses (65/45) 5 Pull-ups WOD 5 Rds for time of: 6 HSPUs 12 Chest to bar pull-ups 24 Walking lunges w/25lbs overhead Post time to comments:  Think about it.........Do you pick up your claim ticket? Courtesy of CrossFit Tier 1 |
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