"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."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 Tuesday, October 11. 2011
Thank you to all that helped out with the fall clean-up of our world class facility!!!!!
0600, 1145 and 1630 Classes @ Bldg 1782 Warm Up 800m Run 5x5 second L-sits 7 Good Mornings 4x3 Deadlifts WOD Deadlift 5-5-5-5-5 Post loads to comments:  Lift. No matter how much I try in this life, I don’t think I can ever explain how important this word is, or ever fully describe its meaning. It simply lives beyond full and accurate description. Lift. Lift weights. Lift spirits. Lift your life. Lift others. Lift yourself up. Lift the darkness. Just . . . lift. -CrossFit Lisbeth WOD (Words of the Day) Monday, October 10. 2011
We will be cleaning our facility and doing some needed maintenance after class so be ready to help out.
0900 Class @ Bldg 1782 Warm Up Row 250 Meters 10 OH Squats (65 lbs) 20 Walking Lunges 15 GHD Sit Ups Team WOD Row 1000 Meters (500m each person) 100 Pull-ups 100 Back Extensions Run 400 Meters Tire Flip 200 Meters 100 KB Swings (1.5/1) Row 1000 Meters (500m each person) One person works at a time except the tire flip and run. Full reps for each exercise must be complete before moving on to the next. Post time to comments:  "It is amazing what can be accomplished when nobody cares who gets the credit" - Robert Yates Friday, October 7. 2011
0600 and 1145 Classes @ Bldg 1782
Warm Up WOD Snatch 1-1-1-1-1 Post loads to comments  CFCP athlete and coach Dan doing work! Monday, September 5. 2011
***********************Attention****************************
Meet at the Sheraton Hotel in Atlantic Beach at 1000! ********************************************************** Warm Up TBD WOD "Sugar Cookie" This WOD will be done in the same way that the "Four Corners of Pain" is done. 21-15-9 1st station - Burpees Movement to next corner - Broad jumps 2nd station - Air Squats Movement to next corner - Run Backwards 3rd station - Release Push-ups Movement to next corner - Walking lunges 4th station - Air Squats Movement to next corner - Run Forwards Post time to comments  Come have some fun in the sun!!!! Thursday, August 25. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - Your support helps the facility! ********************************************************** THANK YOU MEGAN CROUCH FOR A GREAT FUNDRAISER!!!!!!!! As all the ladies that came out to support CFCP will attest to she is an awesome massage therapist and was the key to our successful event. Also a shout-out to Noelle Ybarra for hosting the evening and THANKS AGAIN MEGAN!! ********************************************************** CFCP Athletes, 1. Please join us for a WOD/cookout to send off SSgt Eduardo "Flo" Flores on Saturday, Aug 27 at 1000!! He and his family have been a force to be reckoned with since the beginning. He has been both a coach and athlete at CrossFit Cherry Point and our deployed affiliate CrossFit Al Asad. He and his family will be truly missed! Items are still needed to pull this off so please see the white board and pick an item to bring. 2. CFCP will be hosting the 9-11 Throwdown WOD on Sunday September 11th. The exact time is still in the works. Go to www.9-11throwdown.com for information and to donate. 100% of the money raised goes to the Disposable Heroes Project. 3. Lastly, the email list is looking good keep them coming. ********************************************************** Warm Up 20 Walking lunges (10 each leg) 15 Pull-ups 10 GHD Sit-ups WOD AMRAP in 12 Minutes of: Double-unders Followed by an 800m run Compare to 100512 Post total double-unders and 800m run time to comments: 
Wednesday, August 24. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - Your support helps the facility! ********************************************************** THANK YOU MEGAN CROUCH FOR A GREAT FUNDRAISER!!!!!!!! As all the ladies that came out to support CFCP will attest to she is an awesome massage therapist and was the key to our successful event. Also a shout-out to Noelle Ybarra for hosting the evening and THANKS AGAIN MEGAN!! ********************************************************** CFCP Athletes, 1. Please join us for a WOD/cookout to send off SSgt Eduardo "Flo" Flores on Saturday, Aug 27 at 1000!! He and his family have been a force to be reckoned with since the beginning. He has been both a coach and athlete at CrossFit Cherry Point and our deployed affiliate CrossFit Al Asad. He and his family will be truly missed! Items are still needed to pull this off so please see the white board and pick an item to bring. 2. CFCP will be hosting the 9-11 Throwdown WOD on Sunday September 11th. The exact time is still in the works. Go to www.9-11throwdown.com for information and to donate. 100% of the money raised goes to the Disposable Heroes Project. 3. Lastly, the email list is looking good keep them coming. ********************************************************** Warm Up Row 500m or Run 400m 8 Push Press (75/55) 6 Muscle Snatches (75/55) 4 Overhead Squats (75/55) WOD Triple play, part 2 AMRAP in 5 minutes of: 3 Handstand push-ups 6 SDLHP (75/55) Rest 2 minutes Then, AMRAP in 5 minutes of: 4 Thrusters (75/55) 8 Pull-ups Rest 2 minutes Then, AMRAP in 5 minutes of: 5 KB swings (2/1.5) 10 Toes to Bar Post rounds for each AMRAP to comments:  Where was everyone yesterday? Hmmmm???????? Tuesday, August 23. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - Your support helps the facility! ********************************************************** THANK YOU MEGAN CROUCH FOR A GREAT FUNDRAISER!!!!!!!! As all the ladies that came out to support CFCP will attest to she is an awesome massage therapist and was the key to our successful event. Also a shout-out to Noelle Ybarra for hosting the evening and THANKS AGAIN MEGAN!! ********************************************************** CFCP Athletes, 1. Please join us for a WOD/cookout to send off SSgt Eduardo "Flo" Flores on Saturday, Aug 27 at 1000!! He and his family have been a force to be reckoned with since the beginning. He has been both a coach and athlete at CrossFit Cherry Point and our deployed affiliate CrossFit Al Asad. He and his family will be truly missed! Items are still needed to pull this off so please see the white board and pick an item to bring. 2. CFCP will be hosting the 9-11 Throwdown WOD on Sunday September 11th. The exact time is still in the works. Go to www.9-11throwdown.com for information and to donate. 100% of the money raised goes to the Disposable Heroes Project. 3. Lastly, the email list is looking good keep them coming. ********************************************************** Warm Up Who Knows!?! WOD Show up and find out!  -If you train like everyone else, you will BE like everyone else. STAND OUT!!! -Who wants to be great instead of just average? -Yes I'm calling out the cherry pickers. Monday, August 22. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - Your support helps the facility! ********************************************************** THANK YOU MEGAN CROUCH FOR A GREAT FUNDRAISER!!!!!!!! As all the ladies that came out to support CFCP will attest to she is an awesome massage therapist and was the key to our successful event. Also a shout-out to Noelle Ybarra for hosting the evening and THANKS AGAIN MEGAN!! ********************************************************** CFCP Athletes, 1. Please join us for a WOD/cookout to send off SSgt Eduardo "Flo" Flores on Saturday, Aug 27 at 1000!! He and his family have been a force to be reckoned with since the beginning. He has been both a coach and athlete at CrossFit Cherry Point and our deployed affiliate CrossFit Al Asad. He and his family will be truly missed! Items are still needed to pull this off so please see the white board and pick an item to bring. 2. CFCP will be hosting the 9-11 Throwdown WOD on Sunday September 11th. The exact time is still in the works. Go to www.9-11throwdown.com for information and to donate. 100% of the money raised goes to the Disposable Heroes Project. 3. Lastly, the email list is looking good keep them coming. ********************************************************** Now let’s get down to business... Warm Up 5 Box Jumps w/Medball 5 Medball Cleans 5 Clean & Jerk (135/95) WOD "I Heart MB's" 4 Rounds of: 25 Wallball Shots (20/14) 25 Medball Push-up's 400m Run w/Medball Post time to comments:  Where was everyone last week? Every modality has a purpose in the larger picture of total fitness. Beware of the "sexy metcon"! Friday, July 29. 2011
0600 and 1145 Classes @ Bldg 1782
Warm up 25 Double Unders 5 SDHPs (2/1.5) 3 Snatches (115/85) Christi's B-Day WOD For time: 33 Toes to Bar 7 Snatches @ 135/95lbs 31 Thrusters @ 115/85lbs 19 Inverted Burpees 78 Double Unders Post time to comments:  Come out and wish CFCP coach and athlete Christi a happy birthday and do work!! Thursday, July 28. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
Warm up 200m Run 10 Ring Dips 5 Broadjump Burpees HERO WOD "Small" Three rounds for time of: Row 1000 meters 50 Burpees 50 Box jumps, 24" box Run 800 meters Post time to comments:  U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney. R.I.P. Wednesday, July 27. 2011
Pool WOD....HOORAY!!!!
**Note: Today's Classes at the Combat Pool (across from Devil Dog Gym)** 0600, 1145, 1630 - Bring your towel and goggles Warm up 50m Swim 20 Air Squats 4 mins of plankes (1 min at each position) 10 Poolside Pull-ups 50m Swim WOD 400m Swim 15 Push-ups 20 Squats 300m Swim 20 Push-ups 30 Squats 200m Swim 25 Push-ups 40 Squats 100m Swim 30 Push-ups 50 Squats 50m Sprint Swim --Games standard push-ups Post time to comments  Enough said! Monday, July 25. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
Warm up 10 KB Snatches (1.5/1) --5 each arm 10 Box Jumps (24/20) 5 Medball Cleans 3 C&Js at 135/95 WOD “Grace” For time: 30 Clean & Jerks (135/95) Compare to 101116 Post time to comments   Benifits of Olympic lifts include coordination, balance, concentration, flexibility and speed development. |
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