"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."
Friday, May 18. 2012
0600 and 1145 classes in Bldg 1782
Due to the onset of hot weather and the increased risk of heat injury all athletes participating in class are required to maintain a water source. NO H20, NO PT, No Excuses!
CFCP is proud to announce our 1st On Ramp Program scheduled for 14-18 May at 1145. The On Ramp Program is a mandadory requirement for all new athletes and will be offered the first week of each month. To register contact any of the coaches or stop by the box and sign-up.
Warm Up
Row 500 Meters
5 Minutes of Agility Drills
2 Rounds
5 Pull-ups
5 Push-ups
5 GHD Sit Ups
5 Jumping Squats
Due to the onset of hot weather and the increased risk of heat injury all athletes participating in class are required to maintain a water source. NO H20, NO PT, No Excuses!
CFCP is proud to announce our 1st On Ramp Program scheduled for 14-18 May at 1145. The On Ramp Program is a mandadory requirement for all new athletes and will be offered the first week of each month. To register contact any of the coaches or stop by the box and sign-up.
Warm Up
5 Minutes of Agility Drills
3x Burgener Warm Up
3x Bear Complex (95/65)
Mobility Exercises
WOD
Snatch
3-3-3-3
Broken Burpees
Max rounds in 7 minutes
7x Push-ups
7x Sprawl
7x Squat jumps
Due to the onset of hot weather and the increased risk of heat injury all athletes participating in class are required to maintain a water source. NO H20, NO PT, No Excuses!
CFCP is proud to announce our 1st On Ramp Program scheduled for 14-18 May at 1145. The On Ramp Program is a mandadory requirement for all new athletes and will be offered the first week of each month. To register contact any of the coaches or stop by the box and sign-up.
Due to the onset of hot weather and the increased risk of heat injury all athletes participating in class are required to maintain a water source. NO H20, NO PT, No Excuses!
CFCP is proud to announce our 1st On Ramp Program scheduled for 14-18 May at 1145. The On Ramp Program is a mandadory requirement for all new athletes and will be offered the first week of each month. To register contact any of the coaches or stop by the box and sign-up.
Warm Up
Run 400 Meters
4 Minutes of planks
3x Burgener Warm Up
20 KB Swings (1.5/1)
Shoulder Mobility
WOD
KETTLE-HELL, Part 1
KB snatch intervals (36#/24#)
Goal is max reps per work interval, total reps=score
20x (15:15)
Rest 2 minutes after last interval
10x (30:30)
Rest 2 minutes after last interval
15s left arm + 15s right arm, no rest between sets
Rest 45 seconds
30s left arm + 30s right arm, no rest between sets
Due to the onset of hot weather and the increased risk of heat injury all athletes participating in class are required to maintain a water source. NO H20, NO PT, No Excuses!
CFCP is proud to announce our 1st On Ramp Program scheduled for 14-18 May at 1145. The On Ramp Program is a mandadory requirement for all new athletes and will be offered the first week of each month. To register contact any of the coaches or stop by the box and sign-up.
Warm Up
3 Rounds
10 Bar Facing Burpees
10 Deadlift (135/95)
5 HSPU
WOD
"DT"
5 Rounds for time
12 Deadlift (155/115)
9 Hang Power Cleans (155/115)
6 Push Jerks (155/115)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Please join us is sending off two of CFCP's great athletes and coaches in a
PRE-DEPLOYMENT PARTY FOR ROY AND VIC!!!
When: Saturday, March 24th
Time: 6pm til whenever
Where: Markum & Christi's House (ask a coach for address)
Bring: Any kind of food of your choice and tasty beverage
0600, 1145 and 1630 classes in Bldg 1782
Warm Up
Run 400 Meters
20 Box Jumps (24/20)
20 Thrusters (64/45)
20 Sit Ups
WOD
Open WOD 12.5
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
Shout out to David for his generous donation to CFCP! Thank you very much
Please join us is sending off two of CFCP's great athletes and coaches in a
PRE-DEPLOYMENT PARTY FOR ROY AND VIC!!!
When: Saturday, March 24th
Time: 6pm til whenever
Where: Markum & Christi's House (ask a coach for address)
Bring: Any kind of food of your choice and tasty beverage
0600, 1145 and 1630 classes in Bldg 1782
Warm Up
Agility Drills
20 Jumping Squats
20 Walking Lunges
20 Power Cleans (95/65)
Please join us is sending off two of CFCP's great athletes and coaches in a
PRE-DEPLOYMENT PARTY FOR ROY AND VIC!!!
When: Saturday, March 24th
Time: 6pm til whenever
Where: Markum & Christi's House (ask a coach for address)
Bring: Any kind of food of your choice and tasty beverage
Please join us is sending off two of CFCP's great athletes and coaches in a
PRE-DEPLOYMENT PARTY FOR ROY AND VIC!!!
When: Saturday, March 24th
Time: 6pm til whenever
Where: Markum & Christi's House (ask a coach for address)
Bring: Any kind of food of your choice and tasty beverage
0600, 1145 and 1630 classes in Bldg 1782
Warm Up
500 Meter Row
3x Burgener Warm Up
10 Hang Squat snatches (65/45)
20 Lateral Jump Burpees
30 Double Unders
CFCP shirts are in! Coaches will distribute shirts AFTER the WOD. If you have not paid, you will need to bring in your $30 before you receive your shirt.
0600, 1145 and 1630 classes in Bldg 1782
Warm Up
400 Meter Run
20 HSPU
20 T2B
20 Box Jumps (30/24)
WOD
5x3 Deadlift
5x3 Power Cleans
5x3 Hang Squat Cleans
5x3 Push Jerk
