"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."Wednesday, September 14. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - buy a T-Shirt!... ********************************************************** Warm Up 5 Minutes of Planks (3 Minutes Front, 1 minute on each side) 20 Walking Lunges with 95lbs overhead. 20 Meters Bear Crawl WOD Press 5-5-5-5-5 Push Press 3-3-3-3-3 Push Jerk 1-1-1-1-1 Post loads to comments  Determine never to be idle. No person will have occasion to complain of the want of time who never loses any. It is wonderful how much may be done if we are always doing. - Thomas Jefferson Tuesday, September 13. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - buy a T-Shirt!... ********************************************************** Warm Up 5 Minutes of Planks (3 Minutes Front, 1 minute on each side) 50 Double Under Attempts 5 Wall Walks WOD "The Seven" 7 Rds for time of: 7 HSPUs 7 Thrusters (135/115 lbs) 7 Knees to elbows 7 Deadlifts (185/135 lbs) 7 Burpees 7 Kettlebell swings (2/1.5 pood) 7 Pull-ups Post time to comments  This was last Monday's Labor Day Beach WOD crew! Go as far as you can see; when you get there, you'll be able to see farther. - J. P. Morgan Monday, September 12. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - buy a T-Shirt!... ********************************************************** Warm Up 5 Minutes of Planks 2 Minutes of Double Unders 10 GHD Sit-Ups (Stretch with good form) WOD "Helton" 3 Rds for time of: Run 800 meters 30 Medball cleans 30 Burpees Post time to comments  U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton. Friday, January 14. 2011
Do to the nature of what we as Marines do 6 coaches/athletes that train at CFCP will be going forward soon so we wanted to host a "farewell WOD/cookout" for them. But due to the changes at our current location CFCP is getting a new home, INDOORS!! So on Saturday January 15th 2011 CFCP will be hosting a "Bitter Sweet WOD/cookout". We are bummed that we have to lose such great people but excited to be moving into a building!
The 5 W's Who: Anyone that wants to workout, send the guys off right, hang out with friends and family and stuff your face after the WOD. What: A "Bitter Sweet WOD/Cookout" Where: MCAS Cherry Point, MASS 1 Compound, Bldg 1782 --From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. Turn left at the light, it is the first left after Access Rd, and we are in the first building on the right. When: Saturday January 15th 2011 @ 1000 until TBD. Why: To send off our coaches/athletes right and welcome everyone to our new home!!! To RSVP post a comment saying how many in your party will be attending and the side dish you will be bringing. If anyone wants to bring burgers and/or chicken to BBQ that would help out too! The WOD will be announced on the 15th in keeping with the "un-knowable" spirit of CrossFit. We will be hosting a kids' WOD as well so bring the entire family. CFCP will be accepting donations to help support our non-profit affiliate which is ran and coached by an all volunteer team; also to help offset the cost of hosting this event. We hope to see you there! --------------------------------------------------------- The 0600 class is back up and running! 0600 and 1145 Class @ MASS 1 Compound, Bldg 1782 Dress WARM and in LAYERS!!!! ************************************************************************************** WE HAVE MOVED TO OUR NEW BUILDING AND ARE VERY EXCITED!!!!!!!!!!!!!!!!!!!!! ***************************************************************************************** --From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. Turn left at the light, first left after Access Rd, and it will be the first building on the right. Warm Up: 15 Wall balls @ 20lbs 15 Walking Lunges w/ 45lb Overhead 10 Wall Climbs - Video Description WOD: 7 Rds of: 3 Front squats (185/130) 7 L-pull-ups  "What it comes down to is that success demands singleness of purpose. Some call it mental toughness; I think it is singleness of purpose and, once you have agreed upon the price that you and your family must pay for success, it enables you to forget that price. It enables you to ignore the minor hurts, the opponent's pressure and the temporary failures." - Vince Lombardi Thursday, January 13. 2011
Do to the nature of what we as Marines do 6 coaches/athletes that train at CFCP will be going forward soon so we wanted to host a "farewell WOD/cookout" for them. But due to the changes at our current location CFCP is getting a new home, INDOORS!! So on Saturday January 15th 2011 CFCP will be hosting a "Bitter Sweet WOD/cookout". We are bummed that we have to lose such great people but excited to be moving into a building!
The 5 W's Who: Anyone that wants to workout, send the guys off right, hang out with friends and family and stuff your face after the WOD. What: A "Bitter Sweet WOD/Cookout" Where: MCAS Cherry Point, MASS 1 Compound, Bldg 1782 --From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. Turn left at the light, it is the first left after Access Rd, and we are in the first building on the right. When: Saturday January 15th 2011 @ 1000 until TBD. Why: To send off our coaches/athletes right and welcome everyone to our new home!!! To RSVP post a comment saying how many in your party will be attending and the side dish you will be bringing. If anyone wants to bring burgers and/or chicken to BBQ that would help out too! The WOD will be announced on the 15th in keeping with the "un-knowable" spirit of CrossFit. We will be hosting a kids' WOD as well so bring the entire family. CFCP will be accepting donations to help support our non-profit affiliate which is ran and coached by an all volunteer team; also to help offset the cost of hosting this event. We hope to see you there! --------------------------------------------------------- The 0600 class is back up and running! 0600 and 1145 Class @ MASS 1 Compound, Bldg 1782 Dress WARM and in LAYERS!!!! ************************************************************************************** WE HAVE MOVED TO OUR NEW BUILDING AND ARE VERY EXCITED!!!!!!!!!!!!!!!!!!!!! ***************************************************************************************** --From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. Turn left at the light, first left after Access Rd, and it will be the first building on the right. Warm Up: 15 GHD Sit Ups 3x5 Back Squats - 40%, 50%, and 60% 50 Double Unders WOD: “Jack” AMRAP 20 min 10 Push press (115/80) 10 KB Swings (1.5/1) 10 Box jumps (24”/20”)  "The fight is won or lost far away from witnesses--behind the lines, in the gym, and out there on the road, long before I dance under those lights." - Muhammad Ali Wednesday, January 12. 2011
Do to the nature of what we as Marines do 6 coaches/athletes that train at CFCP will be going forward soon so we wanted to host a "farewell WOD/cookout" for them. But due to the changes at our current location CFCP is getting a new home, INDOORS!! So on Saturday January 15th 2011 CFCP will be hosting a "Bitter Sweet WOD/cookout". We are bummed that we have to lose such great people but excited to be moving into a building!
The 5 W's Who: Anyone that wants to workout, send the guys off right, hang out with friends and family and stuff your face after the WOD. What: A "Bitter Sweet WOD/Cookout" Where: MCAS Cherry Point, MASS 1 Compound, Bldg 1782 --From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. Turn left at the light, it is the first left after Access Rd, and we are in the first building on the right. When: Saturday January 15th 2011 @ 1000 until TBD. Why: To send off our coaches/athletes right and welcome everyone to our new home!!! To RSVP post a comment saying how many in your party will be attending and the side dish you will be bringing. If anyone wants to bring burgers and/or chicken to BBQ that would help out too! The WOD will be announced on the 15th in keeping with the "un-knowable" spirit of CrossFit. We will be hosting a kids' WOD as well so bring the entire family. CFCP will be accepting donations to help support our non-profit affiliate which is ran and coached by an all volunteer team; also to help offset the cost of hosting this event. We hope to see you there! --------------------------------------------------------- The 0600 class is back up and running! 0600 and 1145 Class @ MASS 1 Compound, Bldg 1782 Dress WARM and in LAYERS!!!! ************************************************************************************** WE HAVE MOVED TO OUR NEW BUILDING AND ARE VERY EXCITED!!!!!!!!!!!!!!!!!!!!! ***************************************************************************************** --From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. Turn left at the light, first left after Access Rd, and it will be the first building on the right. Warm Up: Row 250 meters 12 box jumps 25 Knees to elbows from rings. (not knees to triceps) WOD: 4 Rds of: 12 Pull-ups 15 Push-ups 18 Muscle Snatches (75/45) *Muscle snatch comes from the ground but are NOT squat snatches  "It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat.” ~Theodore Rooseve Tuesday, January 11. 2011
Do to the nature of what we as Marines do 6 coaches/athletes that train at CFCP will be going forward soon so we wanted to host a "farewell WOD/cookout" for them. But due to the changes at our current location CFCP is getting a new home, INDOORS!! So on Saturday January 15th 2011 CFCP will be hosting a "Bitter Sweet WOD/cookout". We are bummed that we have to lose such great people but excited to be moving into a building!
The 5 W's Who: Anyone that wants to workout, send the guys off right, hang out with friends and family and stuff your face after the WOD. What: A "Bitter Sweet WOD/Cookout" Where: MCAS Cherry Point, MASS 1 Compound, Bldg 1782 --From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. Turn left at the light, it is the first left after Access Rd, and we are in the first building on the right. When: Saturday January 15th 2011 @ 1000 until TBD. Why: To send off our coaches/athletes right and welcome everyone to our new home!!! To RSVP post a comment saying how many in your party will be attending and the side dish you will be bringing. If anyone wants to bring burgers and/or chicken to BBQ that would help out too! The WOD will be announced on the 15th in keeping with the "un-knowable" spirit of CrossFit. We will be hosting a kids' WOD as well so bring the entire family. CFCP will be accepting donations to help support our non-profit affiliate which is ran and coached by an all volunteer team; also to help offset the cost of hosting this event. We hope to see you there! --------------------------------------------------------- THERE WILL BE NO 0600 CLASSES TODAY 1145 Class @ MASS 1 Compound, Bldg 1782 Dress WARM and in LAYERS!!!! ************************************************************************************** WE HAVE MOVED TO OUR NEW BUILDING AND ARE VERY EXCITED!!!!!!!!!!!!!!!!!!!!! ***************************************************************************************** --From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles. Turn left at the light, first left after Access Rd, and it will be the first building on the right. Overhead Squat 5-5-5-5-5 -These are work sets Rest 3 min then 3 Rds of: 9 Muscle-ups 8 Pistols 7 SDHPs (95/65) Compare OHS to 100513  "Without freedom of thought there can be no such thing as wisdom and no such thing as public liberty without freedom of speech." - Benjamin Franklin, 1722 Friday, November 19. 2010
0600 Class @ CLC-21 Supply
1145 Class @ Pelican Point Active Stretch Mobility/Warm Up 10 - Back Squat @ 135lb 10 - L Position Ring Holds 10 - Muscle-Ups WOD 5-10-15 Back Squat (225/155lbs) Box Jumps  Skill: Double-Unders For more information pertaining to great double-under technique -- Buddy Lee on Double Unders Do 60 attempts during or after the WOD!!!!!!!! That's right, more double unders. Do them. 1139lb Back Squat Proper Hip Drive for the Oly Lifts - Sage B "Education will not (take the place of persistence); the world is full of educated derelicts. Persistence and dtermination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race." -- Calvin Coolidge Thursday, November 18. 2010
0600 Class @ CLC-21 Supply
1145 Class @ Pelican Point Active Stretch Mobility/Warm Up 5 - Ring Handstand Push-Up 20 - Lunges with 45lbs Overhead 20 - Burpee Pull-Ups WOD “Team Chipper WOD” Teams of 4 or 2 200/100 Pull Ups 300/150 Push ups 400/200 Situps 500/250 Squats One person works at a time. Post times to comments.  Skill: Double-Unders For more information pertaining to great double-under technique -- Buddy Lee on Double Unders Do 55 attempts during or after the WOD!!!!!!!! That's right, more double unders. Do them. Paleo Cookies!!!!! Affiliate Competition at the Southeast Regionals Paleolithic Nutrition Expert Interview "Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." - John Fitzgerald Kennedy Wednesday, November 17. 2010
0600 Class @ CLC-21 Supply
1145 Class @ Pelican Point Active Stretch Mobility/Warm Up 20 - L Pull-Ups 12 - Over the box Jumps 15 - GHD Sit Ups WOD "Crossfit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments.  Crossfit Total Vid Skill: Double-Unders For more information pertaining to great double-under technique -- Buddy Lee on Double Unders Do 50 attempts during or after the WOD!!!!!!!! The Future of the Sport and of the Community -- Coach Glassman "Strength does not come fromphysical capacity. It comes from an indomitable will." - Mahatma Gandhi Tuesday, November 16. 2010
0600 Class @ CLC-21 Supply
1145 Class @ Pelican Point Active Stretch Mobility/Warm Up 3 - 10 second parallette L-sit holds 50 Double-Unders 3 Bear Complexs @ 95lbs WOD “Grace” 135 pound Clean and Jerk, 30 reps Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.  You can still donate towards a great cause at: Barbells for Boobs 225lb Grace Post times to comments. Skill: Double-Unders "For an imprenetrable shield, stand inside yourself." - Henry David Thoreau Friday, September 3. 2010
0600 & 1145 @ Pelican Point
Active Stretch: Mobility/Warm Up: 5 - 135lb Clean 5 - 135lb Deadlift 12 - Med Ball lunges WOD "ADAM BROWN" Two rounds for time of: 295lb Deadlift, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20lb ball 195lb Bench press, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20lb ball 145 pound Clean, 24 reps -Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.  An inventor is simply a fellow who doesn’t take his education too seriously. —Charles F. Kettering Thursday, September 2. 2010
0600 & 1145 @ Pelican Point
Active Stretch: Mobility/Warm Up: 5 Thrusters @ 65lb 5 Hanging Power Cleans @ 65lb 5 SDHP @ 65lb Run 400m or Row 500m WOD AMRAP in 20 min 5 Thrusters 7 Hang Power Cleans 10 Sumo Deadlift Highpulls -All lifts done with 95lbs Compare to 091229  When a person can no longer laugh at himself, it is time for others to laugh at him. —Thomas Szasz Wednesday, September 1. 2010
0600 & 1145 @ Pelican Point
Active Stretch: Mobility/Warm Up: 15 - Medicine Ball Burpees: (Start in the front rack position. Drop the Med Ball and perform a med ball push up. Then perform a med ball clean into a thruster overhead.) 15 - Medicine Ball 24 Inch Box Jumps: While holding the med ball any way you wish, perform a box jump. 10- Medicine Ball Tosses: Toss the med ball approximately 10 feet apart to a partner. Utilize the overhead and granny toss. WOD “Ka-Run” 3 Rounds of: 50 Wall-ball Shots 400m run or 500m row  Never ascribe to malice, that which can be explained by incompetence. —Napoleon |
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