"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."Wednesday, September 7. 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 15 Med Ball Cleans 15 Wall Ball Shots 15 Ring Dips WOD Overhead Squat 3-3-3-3-3 reps Post loads to comments  "Goals are the fuel in the furnace of achievement." - Brian Tracy Tuesday, September 6. 2011
We will be on leave through Wed 7 Sept , no one will be at the facility until 1630...
1630 Class@ Bldg 1782 CFCP Shirts! $20 - They are going fast!... 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 20 Walking lunges 15 GHD Sit Ups 10 Box Jumps 5 Handstand Pushups WOD “Severin" 50 Strict Pull-ups 100 Push-ups, release hands Run 5K If you've got a 20lbs vest or body armor, wear it. Post time to comments 
Friday, September 2. 2011
0600 and 1145 @ Bldg 1782
CFCP Shirts! $20 - They'll make a great Labor Day gift... ******************************************************************************* Going away WOD for SSgt "Flo" Flores today during the noon hour. Come out and say thank to Flo. What: Flo going away WOD When: Friday Sept 2 @ 1145 Where: CFCP World Class Fitness Facility Why: To Thank Flo for all his support of CFCP Warm Up 400m run (200 fwd, 200 bckwd) 10 Pull Ups 15 Push Ups 10 Box Jumps WOD "BFF" 1/2 Annie (50 Pull Ups, 50 Push Ups, 50 Sit Ups, 50 Squats) Diane (21-15-9 Deadlift (225/155), HSPU) 1/2 Annie (50 Pull Ups, 50 Push Ups, 50 Sit Ups, 50 Squats) Post time to comments  Sadly, the time has come to say so long to one of the original CFCP Coaches. SSgt Eduardo "Flo" Flores will be starting his next chapter in his Marine Corps career. Many thanks to Flo for all he has done for CrossFit Cherry Point and CrossFit Al Asad (Iraq). We will miss you. Good luck to you and your family! Thursday, September 1. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - They are going fast!... 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 500m row 10 Romanian DL's (95/65) 10 Good Mornings (45/33) 10 Lunges each leg WOD Dead Lift 1-1-1-1-1-1-1 reps Post load to comments  MOVE WEIGHT! Wednesday, August 31. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - They are going fast!... 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 3 X Burgener Warm Up 10 Thrusters, 95/65 lbs 10 KB Swings 1.5/1 Pood 10 Broad Jumps WOD 10 Rds for time: 2 Squat Snatches 4 Push Presses 6 C2B Pull Ups 200m Run Lifts are done at 145/115 lbs Post time to comments  One of the CFCP World Class Athletes, Andrea, taking a little siesta after a WOD. Although Andrea is slowly recovering from an injury, she is still coming out and putting in great work. Good Job. Friday, August 12. 2011
0600 and 1145 @ Bldg 1782
CFCP Shirts! $20 - Grab a shirt, Support the Box! ********************************************************** CFCP Athletes, 1. Athletes have expressed interest in hosting a Memorial WOD. We would like to see if there is interest in either participating in the Heros31 effort or hosting a 9/11 memorial WOD. We can either conduct a WOD on Sept 2 (Heros31) just prior to the Labor Day Weekend or the 9/11 memorial WOD on Sept 12 (Monday just after). We would like to support one of them so pls provide your ideas and thoughts to comments. 2. Please join us for a cookout/WOD to send off SSgt Eduardo "Flo" Flores on Saturday, Aug 27. We are losing one of our coaches who has been with CFCP since the beginning, SSgt Eduardo "Flo" Flores. He has been a coach at both CrossFit Cherry Point and our deployed affiliate CrossFit Al Asad. He and his family will be missed! 3. Lastly, we are putting together a email distribution list to pass word on events, maintenance, etc. to our athletes. Look for the sign up sheet at the Facility. ********************************************************** Warm up 3 Rounds of "Cindy" 30 Double Unders 3 X 5 L-Sit Holds WOD 4 Rounds of: 20 Medball Cleans 15 Pull Ups 10 KB Swings (1.5/1 Pood) 5 Handstand Push Ups Post time to comments: "I worked very hard. I felt I could play the game. The only thing that could stop me was myself." -Jim Abbot Thursday, August 11. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - Your support helps the facility! ********************************************************** CFCP Athletes, 1. Athletes have expressed interest in hosting a Memorial WOD. We would like to see if there is interest in either participating in the Heros31 effort or hosting a 9/11 memorial WOD. We can either conduct a WOD on Sept 2 (Heros31) just prior to the Labor Day Weekend or the 9/11 memorial WOD on Sept 12 (Monday just after). We would like to support one of them so pls provide your ideas and thoughts to comments. 2. Please join us for a cookout/WOD to send off SSgt Eduardo "Flo" Flores on Saturday, Aug 27. We are losing one of our coaches who has been with CFCP since the beginning, SSgt Eduardo "Flo" Flores. He has been a coach at both CrossFit Cherry Point and our deployed affiliate CrossFit Al Asad. He and his family will be missed! 3. Lastly, we are putting together a email distribution list to pass word on events, maintenance, etc. to our athletes. Look for the sign up sheet at the Facility. ********************************************************** Now lets get down to business... Warm Up 400m run (200m forward/200m backward) 15 KB Swings 10 OH Squats (65/45 lbs) 10 Thrusters (65/45 lbs) WOD “Karen” For time: 150 Wallball Shots Compare to 100324 Post time to comments  Best wishes to LtCol John "Hedge Hog" Siary who will deploy to Afghanistan. The HHog was the one who put us into our World Class Facility! Take care Sir, we will miss your enthusiasm! We'll hold a spot open for you...See you in 6! Wednesday, August 10. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - Support the facility, Buy a shirt! Warm up 15 Medball Cleans 15 GHD Situps 15 Back extentions 15 Box Jumps WOD Clean & Jerk 1-1-1-1-1 200 DUs for time Post loads & time to comments  Welcome back to one of CFCP Coaches...Debo, good to have you back. Tuesday, August 9. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - They're the talk of the station! Warm up 400m run 10 Deadlift 135 lbs 10 Broad Jumps 25m Bear Crawl WOD 5 Rds for time: 6 Deadlifts (275/155) 12 Over the Box Jumps (20/18) 1 Rope Ascent Compare to 100511 Post time to comments  Check out our new flags at our World Class Facility! Monday, August 8. 2011
0600, 1145 and 1630 Classes @ Bldg 1782
CFCP Shirts! $20 - Don't be the one without a CFCP shirt! Warm up 500Row 10 Thrusters, (65lbs) 20 Walking Lunges 10 Handstand Push ups WOD - "Jackie" 1000 meter row 50 Thrusters (45lbs) 30 Pull-ups Compare to 110525 Post time to comments  Persistence “I press on toward the goal to win the prize . . . ” Philippians 3:14 Success is a journey, and persistence is one of the keys to success. Persistence is enjoying the journey that lies between where you are now and where you are going. Don’t wait for tomorrow to enjoy the rewards that you hope for. Instead, enjoy today the person you’re becoming and the talents that you have. Persistence is never giving up, never giving up, never giving up! It is always too soon to quit. Persistence is going to the place where you failed before to try again. Persistence means not dwelling on what others think. Persistent people take action and don’t make excuses. Persistent people don’t doubt and don’t play the blame game. Persistence means that you don’t do anything for others’ approval. Persistent people have the habit of doing things that failures do not like to do. Persistent people do not like doing them either, but their dislike is subordinated to the strength of their purpose. If you have allowed yourself to develop a habit of making excuses for doing less than your best, make a commitment to change today. Without persistence your dreams are an illusion. Persistent people face the jungles of life with the heart of a lion. Persistence means continuing to work hard when others have gone home. Persistence is working out early when others are still sleeping. Persistence is finishing what you have started. It is starting strong and finishing strong. Persistence is acting with a sense of urgency, knowing that tomorrow is too late. Persistence is knowing that you’ll never outgrow your fears unless you face them. So step out in faith and push through the fear. You must learn to fight with all your might, using your gifts and talents to compensate for your weaknesses and, if possible, to convert your weaknesses into strengths. Persistence means that if you reach the end of your rope, just tie a knot and hold on. And if you get injured, you make a judgment call: “Can I continue?” If you can, bite down your pain and make the win all the more worthy, or come back to the battlefield to fight again once you have recovered. Persistence is the inner flame that propels your soul toward the achievement of your dreams. By Dr. Jorge Valverde Friday, July 22. 2011
0600 and 1145 classes @ Bldg 1782
Warm up 800m Run 100m Backwards Run 25 Double Unders 5 handstand Push Ups WOD Thruster Ladder (115/85 lbs) (Do 1 thruster within the 1st minute, 2 thrusters within the 2nd minute, 3 thrusters within the 3rd minute, etc...continue until you can no longer complete the required number of thrusters in the minute) Post number of Rds to comments  Feet shoulder witdth apart, toes pointed slighlty out at a 30 degree angle. Head and chest up, back straight, knees tracking over the toes, but not forward of them. Feet flat, weight back on their heels. Hands out as far away from your bottom as, I said hands out..hey listen to...oh, never mind. Ahhh, if I've said it once.... When do you think we unlearned how to squat? If there is one thing you should improve, it should be your Squat. Squatting is a perfectly natural movement. If anybody tells you not to squat because it's bad for your knees has no idea what they're talking about. Anybody who tells you squatting below parallel is bad for your knees has no idea what they're talking about. Squatting properly has been proven to reinforce the lower body muscles alleviating a plethora of knee issues. We were born to squat. Perhaps this little got some great coaching from CFCP. Functional fitness is natural movements found in nature. It doesn't get anymore fundamental than this. So if you could only improve one thing, make it your squat. Thursday, July 21. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
Warm up 20 Kettlebell swings (1.5/1 pood) 15 Thrusters (95/65lbs) 10 Box Jumps 5 Skin the cats WOD As many rounds as possible in 15 minutes of: 3 Bear Complex (135/95lbs) 6 Pull Ups 9 Burpees Post number of Rds to comments  "Knowing is not enough; we must apply. Willing is not enough; we must do." -Johann Wolfgang von Goethe Wednesday, July 20. 2011
Yes its back...Shark week!
**Note: Today's Classes at the Combat Pool (from Devil Dog Gym)** 0600, 1145, 1630 - Bring your towel and goggles Warm up Medball Run to softball field and back 200m Swim 20 Squats WOD AMRAP in 20 minutes of: 100m Swim (down and back 2 times) 10 Medball Cleans 10 Push Ups Post time to comments  "Our doubts are traitors, and make us lose the good we oft might win, by fearing to attempt." -William Shakespeare Tuesday, July 19. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
Warm up 3 Burgerner Warm ups 500m Row 10 OH Squats (65/45 lbs) 20 Walking Lunges WOD Snatch Pulls 3-3-3-3-3 Snatch 1-1-1-1-1 100 Burpees for time Post loads and time to comments  Athlete spotlight: Kelly Kelly has been coming out since March and has shown great progress. She continuous to come out each day and has not been afraid to challenge herself. Great job Kelly! Keep up the good work. Monday, July 18. 2011
0600, 1145, and 1630 Classes @ Bldg 1782
Warm up 400m Medball Run 10 Deadlift (65lbs) 10 Box jumps 10 Medball cleans Isaiah's B-day WOD For time: Buy In, 32 Dead Lifts @ 225lb followed by 2 Rds of: 32 Pull-ups 32 Double Unders 32 KB swings 32 Burpees Post time to comments  Come out and help celebrate Isaiah's 32nd Birthday by participating in the WOD developed especially for him. You're not getting older, you're getting better |
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