"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."Friday, December 16. 2011
0600 and 1145 classes @ bldg 1782
Warm Up 50m Bear Crawl w/5 Hand-release push-ups at each end. 10 Inverted Burpees 10 Toes to Bar 5 Deadlift (185/115) 5 Deadlift (225/135) WOD "Mr. Joshua" Five rounds for time of: Run 400 meters 30 Sit-ups 250 pound Deadlift, 15 reps Compare to 110120  "Things turn out best for the people who make the best of the way things turn out." - John Wooden Thursday, December 15. 2011
0600, 1145, and 1630 classes @ bldg 1782
Warm Up 400m Row 2x Burgener Warm-up w/PVC 2x Burgener Warm-up (45/33) 10 Pull-up's 10 Ring Dips WOD AMRAP 18 minutes: 4 Squat Snatches (115/80) 3 Muscle-up's 30 Double Unders Compare to 110121  A BIG shout out to CFCP's own world class photographer AND athlete, Patrick Lopez! Thank you for all the GREAT shots from the recent competitions and classes. "Understand there is a price to be paid for achieving anything of significance. You must be willing to pay the price."-John Wooden Wednesday, December 14. 2011
0600, 1145, and 1630 classes @ bldg 1782
Warm Up 400m run 20 GHD sit-ups 20 back extensions 10 Front squats (115/85) 10 Shoulder press (115/85) WOD 3 Min AMRAP Wall Ball Shot (Must HIT target) 1 Min Rest 3 Min AMRAP Burpee 
Tuesday, December 13. 2011
0600, 1145, and 1630 classes @ bldg 1782
Warm Up 500m row 10 Snatch pulls 10 Clean pulls 10 OH Squats (65/95) WOD Clean and Jerk 3-3-2-2-1 Then: Snatch 3-3-2-2-1  "The only thing necessary for the triumph of evil is for good men to do nothing". - Edmund Burke Monday, December 12. 2011
1145 and 1630 classes @ bldg 1782
Warm Up 400m run 5 KB C&J (1/1.15) 10 KB SDLHP (1/1.5) 20 DU's WOD 100 Double Unders 50 Kettlebell Swings 53/35 40 Sit-Ups 30 Box Jumps 24/20 20 Burpees 10 Ground to Overhead 95/65 100 Double Unders     Congratulations to CFCP athletes Noelle, Isaiah, Joe, and Debo for a job well done at Carolina Fitness Challenge this past weekend! And a big shout out to all the CFCP athletes and friends that made the trip to show there support. Friday, December 2. 2011
1145 and 1630 classes @ bldg 1782
Warm Up 400m run 10 Towel pull-ups 20 Leg Lifts 20 Flutter Kicks 20 Scissor Kicks 10 Step-ups on 24/20 box with 25/45lbs OH WOD “White” 5 rounds of: 15’ Rope Climb, 3 ascents 10 Toes to Bar 21 Walking lunge steps with 45/25lb plate overhead 400m Run  U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney. Thursday, December 1. 20111145 and 1630 classes @ bldg 1782 Warm Up 15 GHD Sit-ups 15 Toe 2 Bar 5 Deadlifts @ 115/95 5 Clean pulls @ 115/95 5 Front Squats @ 115/95 10 Box jumps @ 30/24 WOD 12 Min. AMRAP: 10 Wallball Sit-ups (20/14) 10 Box Jumps (24/20) 10 Power Cleans (135/95) Wallball sit-up – facing the wall w/legs bent against the wall. The med ball touches the ground behind your head and then execute a sit-up and toss the ball at a 4 foot target. Catch and repeat  This pic never gets old...Big Roy executing solid Oly lifting form. Notice triple extension of the ankles, knees, and hips. Also, check-out the big shrug. The man knows how to move some weight. Wednesday, November 30. 20110600, 1145, 1630 classes @ bldg 1782 Warm Up 10 Box Jumps (24/20) 10 KB Swings 10 Push Press (45/33) 10 Wall Ball Shots (20/14) 30 DU's WOD “Filthy Fifty” For time: 50 Box jumps (24”) 50 Jumping pull-ups 50 KB swings (1 pood) 50 Walking Lunges 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots (20/14) 50 Burpees 50 DU's Compare to 110519 Post time to comments  Classic WOD...Bring your "A" game! Tuesday, November 29. 20110600, 1145, 1630 classes @ bldg 1782 Warm Up 400m run 10 Front Squats @ 115/95 10 Shoulder Press @115/95 10 Burpees Thrusters 5, 4... WOD Thruster 3-3-2-2-1  "The mind is like a parachute. It doesn’t work unless it’s open." - unknown Monday, November 28. 2011Due to operational commitments the 0600 class will be canceled from 28 Nov - 2 Dec; the 1145 and 1630 classes will go as scheduled. 1145, and 1630 classes @ bldg 1782 Warm Up 500m row 10 Good mornings @ 45lbs 10 Toe to bar 10 Back Extensions 30 Double Unders WOD 5 Rounds for time: 6 Deadlifts (295/185) 15 GHD Sit-up's 30 DU's  "Exercise to stimulate, not to annihilate. The world wasn't formed in a day, and neither were we. Set small goals and build upon them." Lee Haney Wednesday, November 23. 20110600, 1145, 1630 classes @ bldg 1782 Warm Up 30 Double unders 10 KB Swings (1 pood) 10 Box jumps (24") 10 Push Presses (45lbs) 10 WB Shots (20/14) WOD “Filthy Fifty” For time: 50 Box jump (24”) 50 Jumping pull-ups 50 KB swings (1 pood) 50 Walking Lunges 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots (20/14) 50 Burpees 50 DU's  A Classic WOD...bring your A game. Tuesday, November 22. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up 400m Run (200 Forward, 200 Backwards) 3x of 1 through 6 of Burgener Warm-up (65/45) 3 Cleans (95/65) 3 Push Jerks (95/65) 3 Clean and Jerks (115/85) WOD "Abbate" Run 1 mile 21 Clean and Jerk (155/125) Run 800 meters 21 Clean and Jerk (155/125) Run 1 Mile Compare to 110413  Monday, November 21. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up 400m Run 50 DU's 15 GHD Sit-up's 15 Back Extensions WOD “Max Out” - AMRAP 2 minutes on 2 minutes off of: Pull-up's Squats Push-up's Sit-up's Then: 1 minute on 1 minute off AND 30 sec. on 30 sec. off  “Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength.” - Unknown Author Friday, November 4. 2011
0600 and 1145 Classes @ Bldg 1782
Warm Up 15 Box Jumps (24/20) 10 Clean Pulls (95/65) 5 Front Squats (115/85) WOD 20 Minute AMRAP: 7 Cleans (145/115) then choose one movement that you want/need to work on and stick w/it: 500m Row 400m Run 75 DU's  Todd "Doing Work" at Battle on the Border this past weekend. HAPPY FRIDAY! Thursday, November 3. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
Warm Up 50 DU's 10 Pull-up's 10 SDLHP (1.5/1) 10 Goblet Squats (1.5/1) Team WOD Tier 1 Challenge Event #2 - 3 Man Team 7500m Row 30 Squats 20 KB swings (1.5/1) 10 Hand Release Push-up's The event is for time; it continues until 7500m are completed on the rower. The WOD will run as follows: Time starts when the first team member starts rowing. The 2nd team member will begin the following round of exercises: 30 Air Squats, 20 KB Swings (1.5/1), 10 Hand Release Push Ups. The 3rd team member rests. Once the team member completing the 30/20/10 exercise round completes the last HRPU, the team members rotate - Rest to Round, Round to Row, Row to Rest. The WOD is completed when 7500m have been completed on the rower. During the WOD, the team member rowing must re-rack the handle upon completion of the last push-up in each rotation, and the resting team member cannot begin Round work until the previous round team member has picked up the rower handle. Score is total time to row 7500m. Post time to comments:  "Strength does not come from physical capacity. It comes from an indomitable will." - Mahatma Gandhi |
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