"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."Friday, November 25. 20110900 @ Bldg 1742 Warm Up 10 Thruster, 65 lbs 10 OH Squats, 65 lbs 10 WallBall Shots 10 Back Extentions WOD: Helen 3 Rds 400m Run 21 KB Swings (1.5/1 pood) 12 Pull Ups Compare to 110504  For those who are making their way to shop, good luck! Come in and hit a WOD before you go...or after your return. Thursday, November 24. 2011At home, on your own Warm Up Eat a turkey sandwich WOD 100 Burpees for time Standard: chest and thighs touch on the bottom, feet leave the ground as your hands clap overhead. Challenge yourself: hand release on the bottome, over the bar burpees, or burpee pullups.  Happy Thanksgiving to all our World Class CFCP Athletes here and deployed. Wednesday, November 23. 20110600, 1145, and 1630 classes @ bldg 1782 Warm Up 15 Pull Ups (5 wide, 5 close, 5 normal) 20 Box Jumps 30 Double Unders 250m row WOD 5 Rds for time of: 10 Bench Press @ 75% BW 500m row  At the CrossFit Cherry Point World Class Facility, when we are of a mind to break a record, we don't mess around. Thats how we roll...(I know its cheezy)... Thursday, October 6. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
Warm Up 10 Snatches, 65lbs 20 OH walking lunges, (25/10 lbs) 30 Sit Ups 40 Hollow Rocks WOD 4 Rds 400m Run 20 Box Jumps, (30/24 in) Post time to comments  "The significance of a man is not in what he attains but in what he longs to attain." -Kahlil Gibran Wednesday, October 5. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
Warm Up 250m Row 10 HSPU 20 Box Jumps 30 Double Unders B-Rad's B-Day WOD 19 Calorie row 44 Knees to Elbow 44 KB swings (1.5/1 pood) 44 Burpees 44 Push Press (45lbs) 67 Double Unders Post time to comments.   Today is B-Rad's 44th Birthday, Brad has been with CFCP since the beginning. B-Rad is not only celebrating his 44th Birthday this month, in a couple of weeks he will be retiring from the Marines to begin the next chapter of his life. Come out and celebrate B-Rad's big day. Tuesday, October 4. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
Warm Up 10 OH Squats, 65lbs 15 toes to bar 10 Thrusters, 65lbs 15 Ring Dips WOD 100 WB Shots Every 2 minutes, stop and complete 5 burpees Post times and number of burpees to comments.  Forget about all the reasons why something may not work. You only need to find one good reason why it will.--Dr. Robert Anthony Monday, October 3. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
Warm Up 800m Run 3 Minutes of Hip Mobility 20 walking lunges 10 broad jumps WOD Run Intervals 3 x 1200m Rest 2 minutes between intervals Post times to comments.  "It is better to wear out than to rust out." - Richard Cumberland Friday, September 23. 2011
0600 & 1630 Classes @ Bldg 1782
Warm Up 2 minutes hip flexibility (1 min each side) 5 inch worms 10 HSPUs WOD For time: 25 Walking Lunges 20 Pull Ups 50 Box Jumps 20 Double Unders 25 Ring Dips 20 Knees to Elbows 30 KB Swings, (2/1.5 Pood) 30 Sit Ups 20 Med Ball Cleans (20/14 lbs) 20 Back Extentions 30 WB Shots (20/14 lbs) 3 Rope Climbs ascents Post times to comments  Ok athletes, lets finish the week strong and start the weekend off right! Come out and preform. Thursday, September 22. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
Warm Up Agility Drillls 50 Double Unders 30 Walking Lunges WOD 4 Rounds for time 500m Row or 400 Run Rest 90 second b/t rounds. Post times to comments  You should conduct all out efforts on each run/row. Intensity will get you to your goals the fastest, most direct route. Wednesday, September 21. 2011
0600, 1145, and 1630 Classes @ Training Pool
***************************************************** Note: Today's WOD will take place at the base pool across the street from the Marine Dome. Last chance for a pool WOD for the season. Bring your goggles, swim gear, and towel. Warm Up Run to Softball field and back 15 Burpees Pool WOD 5 Rds for time 200m Swim 15 Push Ups 15 Squats Post time to comments  Pictured above is Ryan "El Tiburón." Thanks for hooking us up once again by letting us use your pool. Tuesday, September 20. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
Warm Up 400m medball run 20 Ring dips 15 Burpees WOD - "Michael" 3 Rds for time of: 800m Run 50 Back Extensions 50 Sit Ups Post time to comments Compare to 110422 A CF classic. Challenge yourself by using the GHD.  Our very own World Class Athlete, LtCol Siary, taking charge in Afghanistan. Well done Sir, we'll see you when you get back. Looks like he's sporting a low and tight... Monday, September 19. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
Warm Up 500m Row 20 WB Shots 3 Minutes Hip Mobility 5,4,3,2 @ 50, 60, 70, and 80% max WOD Back Squat 5-5-5-5-5 Post loads to comments Compare to 110228  CFCP hosted a 9-11 Throwdown in commemoration of the 10 yr anniversary of the 9-11 terrorist attacks against our nation. Thanks to all who came out, we had a blast. Sunday, September 11. 2011
CFCP 9/11 Throwdown WOD
Sunday 0900 at the CFCP facility (Bldg 1782)   Come out and show your support for the 9/11 anniversary, conduct a nice workout, and enjoy the company with your fellow warrior athletes. Markum and Christi will be bringing a grill, so if you would like, pls bring out some cold beaverages and fixins to share. See you there! 2001 meter row (Buy in) 11 Box jumps, 36/24in 11 Thruster, 125/85 lbs (deaths @ pentagon) 11 Burpee chest to bar pull ups 11 Power Clean, 175/120 lbs (AA FLight #175 (south tower) 11 Hand Stand Push Ups 11 KB Swings, 2/1.5 pood 11 Toes to Bar 11 Deadlift, 170/120 lbs (Flight 77 and flight 93) 11 Push Jerk, 110/75 lbs (number of floors in each tower) 2001 meter row (Cash Out) Friday, September 9. 2011
0600 and 1145 Classes @ Bldg 1782
CFCP Shirts! $20 - CFCP T-Shirts save lives!... CFCP Athletes, 9/11 Throwdow will go Sunday 0900 CFCP will be hosting the 9-11 Throwdown WOD on Sunday September 11th at 0900. Go to www.9-11throwdown.com for information and to donate. 100% of the money raised goes to the Disposable Heroes Project. ********************************************************** Warm Up 400m Run 25m Bear Crawl 20 OH Walking lunges, 45lbs WOD AMRAP in 20 min of: 5 Thrusters 7 Hang Power Cleans 10 SDHPs All work done with 95/65 lbs Post time to comments  Welcome back to Oscar who is back visiting from his deployment to Afghanistan. Enjoy your time with your friends and family. Good seeing you. Thursday, September 8. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - we need more jump ropes...buy a T-Shirt!... CFCP Athletes, 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. ********************************************************** Warm Up 30 Double Unders 20 Thruster, 45 lbs 10 Toes to Bar WOD 5 Rds for time of: Row 250 meters 10 reps Front squat (135/95 lbs) 15 GHD Sit-ups 20 Box jumps, 24/20" box Post time to comments  "There is no royal road to anything. One thing at a time, all things in succession. That which grows fast, withers as rapidly. That which grows slowly, endures." - Josiah Gilbert Holland |
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