"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."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. Friday, June 17. 2011
0600 and 1145 Classes @ Bldg 1782
The hot summer months are upon us. With the rise in temperature along with high intensity training comes the increased risk of heat injury. In order to mitigate our athletes becoming a heat casualty, the CFCP coaching staff recommends that all athletes maintain an adequate level of hydration at all times. Also, all athletes participating in class are required to have a hydration source on-hand. Thank you. - CFCP Coaching Staff Warm-up 12 Wallballs 10 Wallball Push-ups 5 Skin the Cats 3 5 sec L-sits WOD "Breezy" 3 Rounds of: 21-15-9 Pull-ups Push-ups Sit-ups Squats Post time to comments.  An old school picture to end a great week of training. Rest over the weekend and come back ready to attack next week’s WODs. Have a great weekend! Wednesday, June 15. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
The hot summer months are upon us. With the rise in temperature along with high intensity training comes the increased risk of heat injury. In order to mitigate our athletes becoming a heat casualty, the CFCP coaching staff recommends that all athletes maintain an adequate level of hydration at all times. Also, all athletes participating in class are required to have a hydration source on-hand. Thank you. - CFCP Coaching Staff Warm-up 500 Meter Row 10 Over the Box Jumps Work into your sets of each of the movements in the WOD WOD Front Squat 3-3-3-3-3 Push Jerk 3-3-3-3-3 Post weights to comments  CFCP athletes and coaches Dean (with weight overhead) and Kyle (in cammies judging) during the CrossFit Leatherneck Throwdown in Afghanistan on 4 June. KEEP IT UP GENTS!!!!!!!!! We know you are representing CFCP very well out there! Tuesday, June 14. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
The hot summer months are upon us. With the rise in temperature along with high intensity training comes the increased risk of heat injury. In order to mitigate our athletes becoming a heat casualty, the CFCP coaching staff recommends that all athletes maintain an adequate level of hydration at all times. Also, all athletes participating in class are required to have a hydration source on-hand. Thank you. - CFCP Coaching Staff Warm-up 10 Jumping Squats 5 HSPUs 5 Pull-ups 2 Rounds of WOD w/o the DUs at 65lbs -Work on understanding the finer details of the different movements WOD "Clean it up" AMRAP in 20 minutes of: 3 Cleans 3 Power Cleans 3 Hang Cleans 3 Power Hang Cleans 30 Doubles Unders All cleans will be at 115lbs Post rounds to comments  Rules to live by |
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