Crossfit Cherry Point

nospam@example.com (Joe OHoro) — Wed, 08 Feb 2012 01:00:00 -0700

nospam@example.com (Joe OHoro) — Thu, 09 Feb 2012 01:00:00 -0700

ATTENTION CFCP ATHLETES
CFCP has had to cancel the planned Valentine's Day Throwdown that was scheduled for this Saturday the 11th. However, for those still interested, there will be a Saturday WOD or 3 for anyone that wants to participate. These WODS will begin at 1000 to allow the weather to warm up a little bit. Come out and have a good time and challenge somebody to a head to head battle...

0600, 1145 and 1630 classes in bldg 1782

Warm Up
400 Meter Run
3x Burgener Warm Up
15 Shoulder Press (95/65)
15 Hang Power Clean (95/65)
10 Strict Ring Pull Ups

WOD

1st
Deadlift 3-3-3(or more)

2nd
3 Rounds for time of:
40 Double Unders
30 Power Cleans, 95lb
20 Pullups
10 Kettlebell Swings, 1.5Pood

Continue to push yourself to new levels you never thought you would reach...

nospam@example.com (Isaiah Ybarra) — Tue, 07 Feb 2012 01:00:00 -0700

ATTENTION CFCP ATHLETES
On Saturday Feb. 11th CFCP will be hosting a Valentine's Day Throwdown! There will be both Male and Female, Rx'd and scaled divisions so any and all ability groups are welcome in true CrossFit fashion. A list of movements will be announced on Thursday and the WODs will be announced Saturday morning so come prepared to work. The cost is $5 at the door and you are guaranteed 3 workouts. Registration is from 0800-0900 and the first WOD kicks off at 0915. Come out and have a great time!!!!!!!!!

0600, 1145 and 1630 classes in bldg 1782

Warm Up
2 Rds of:
200 Meter Run
10 Push-ups
5 Air Squats

WOD
Each couplet is done as a 5 minute AMRAP with a 1 minute rest between each.

7 Kettlebell "KB" Swings (1.5/1)
10 Jumping Squats
(You will be jumping onto two 45lb plates stacked on top of each other)
-ONE MINUTE REST
5 Handstand Push-ups "HSPUs"
10 Chest to Bar "C2B" Pull-ups
-ONE MINUTE REST
10 Wallball Shots (20/14)
15 Sit-ups

The rag-tag crew that competed in Greenville Saturday. Good times Gents!

nospam@example.com (Joe OHoro) — Mon, 06 Feb 2012 01:00:00 -0700

1145 and 1630 classes in bldg 1782

0600 class canceled

Warm Up
3 Rounds
30 DU
10 Body Blasters
(One Body Blaster consists of a Burpee Pull Up followed immediately by a T2B)

WOD

Clean & Jerk 1-1-1-1-1-1-1

200M Row
15 Sec Rest
400M Row
30 Sec Rest
600M Row
45 Sec Rest
800M Row
1 Min Rest
1000M Row

Congratulations to our very own CFCP Coach/Athlete/Fire Breather Isaiah Ybarra for taking 1st Place in Crossfit Tier 1's competition this weekend...

nospam@example.com (Joe OHoro) — Fri, 03 Feb 2012 01:00:00 -0700

0600 and 1145 classes in bldg 1782

Warm Up
20 Lateral Jump Burpees
20 GHD Sit Ups
20 Back Extensions

WOD

1st
Bench 5-5-5(or more)

2nd
4 rounds for time of:
50 Double Unders
15 Ring Dips
15 Wall Ball (20/14)

Food for thought...

nospam@example.com (Isaiah Ybarra) — Thu, 02 Feb 2012 01:00:00 -0700

There will be no classes today due to coaches non-availability.

Warm Up
As needed

WOD
On your own:

Run a 5k

Post times to comments:

Run Forrest....RUN!!

nospam@example.com (Joe OHoro) — Wed, 01 Feb 2012 01:00:00 -0700

0600, 1145 and 1630 classes in bldg 1782

Warm Up
3 Rounds
5 Jumping Squats
5 Box Jumps (24")
5 SDHP (1.5/1)
5 Toes to Bar

WOD

"Desforges"

Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

nospam@example.com (Joe OHoro) — Mon, 30 Jan 2012 01:00:00 -0700

ATTN ATHLETES
The CFCP shirt order is being finalized today.

0600, 1145 and 1630 classes in bldg 1782

Warm Up
2 Rounds
5 L-Pull Ups
5 HSPU
5 Ring Dips
3 Skin the Cats

WOD
For time:
10 Muscle-ups
75 pound Push press, 100 reps
Row 1000 meters

Everything and everybody has to start somewhere. There are plenty of tutorial videos on how to progressively get better and target weaknesses throughout a muscle up. Watch them and learn so you can be better than yesterday.

nospam@example.com (Joe OHoro) — Tue, 31 Jan 2012 01:00:00 -0700

0600, 1145 and 1630 classes in bldg 1782

Warm Up
20 Medicine Ball Cleans
20 Medicine Ball Push Ups
20 Overhead Squats (45 lbs)
3 Minutes of Planks

WOD
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.

Just smile and do work...

nospam@example.com (Isaiah Ybarra) — Fri, 27 Jan 2012 01:00:00 -0700

ATTN ATHLETES
For those female athletes that ordered a shirt, there will be samples of the sizes at the gym until Friday at which time the order is finalized. The shirts run a bit small so please stop by and make sure you are getting the size you want as well as the color.

0600 and 1145 classes in bldg 1782

Warm Up
2 Rds of:
10 Push Press (45/33)
10 Pull-ups
5 Over the Box Jumps (24/20)

WOD
3 Min Wall Ball Sit Up (20/14)
Rest 1 Minute
3 Min KB Swing (1.5/1)
Rest 1 Minute
3 Min Box Jump (24/20)

This is how you should look before every WOD. Focused at the task at hand and ready to KILL IT!!!

nospam@example.com (Joe OHoro) — Thu, 26 Jan 2012 01:00:00 -0700

nospam@example.com (Joe OHoro) — Wed, 25 Jan 2012 01:00:00 -0700

ATTN ATHLETES
For those female athletes that ordered a shirt, there will be samples of the sizes at the gym until Friday at which time the order is finalized. The shirts run a bit small so please stop by and make sure you are getting the size you want as well as the color. I got a preview of the prints today and they are awesome.

0600, 1145 and 1630 classes in bldg 1782

Warm Up
5 Minutes of Planks
20 Jump Squats
15 Plyometric Push Ups
10 Medicine Ball Cleans

WOD

Back Squat
2-2-2-2-2

5 Minute Time Limit
Row 500 Meters
20 Over the Bar Burpees
135lbs Squat Cleans

Score is the total number of squat cleans accomplished before the 5 minutes expires.

"No man is able to make progress when he is wavering between opposite things."
- Epictetus

nospam@example.com (Joe OHoro) — Tue, 24 Jan 2012 01:00:00 -0700

ATTN ATHLETES
If you ordered a shirt and have not paid for it, you will not receive it until you do so.

0600, 1145 and 1630 classes in bldg 1782

Warm Up
500 Meter Row
20 Wall Balls
20 Wall Ball Sit Ups
20 Deadlift (135/95)

WOD

“Bradshaw”

10 Rounds for Time
3 Hand Stand Push Ups
6 225 lbs Deadlift
12 Pull ups
24 Double Unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

nospam@example.com (Joe OHoro) — Mon, 23 Jan 2012 01:00:00 -0700

WOD
ATTN ATHLETES
If you ordered a shirt and have not paid for it, you will not receive it until you do so.

0600, 1145 and 1630 classes in bldg 1782

Warm Up
50 Double Unders
3 Rounds
3 HSPU
6 Front Squats (95/65)
9 Box Jumps (24")

WOD

200 Meter Run
10 OH Squats (95/65)
400 Meter Run
10 Thrusters (95/65)
200 Meter Run
10 OH Squats (95/65)
400 Meter Run
10 Thrusters (95/65)

Great job to all the athletes who competed to this weekend in Greensboro. Crossfit Cherry Point was well represented with two teams finishing top five and Kevan going beast mode with 147 burpees in 12 minutes... Great job everyone!

nospam@example.com (Joe OHoro) — Fri, 20 Jan 2012 01:00:00 -0700

WOD
ATTN ATHLETES
If you ordered a shirt and have not paid for it, you will not receive it until you do so.

0600 and 1145 classes in bldg 1782

Warm Up
400 Meter Run
30 Double Unders
20 Box Jumps
10 Burpees

WOD

AMRAP 12 Minutes
20 Air Squats w/ 45 lbs
20 Meter Walking Lunge w/ 45 lbs Over Head
20 HR Push Ups over the weight
20 Meter Sprint carrying 45 lbs plate

Good luck to all of the CFCP athletes that are competing this weekend in the War of the WODS....

nospam@example.com (Joe OHoro) — Thu, 19 Jan 2012 01:00:00 -0700

WOD
ATTN ATHLETES
If you ordered a shirt and have not paid for it, you will not receive it until you do so.

0600, 1145 and 1630 classes in bldg 1782

Warm Up
400 Meter Run
20 MedBall Push Ups
15 Ring Dips
10 Pull Ups
5 HSPU

WOD

5 Rounds Max Reps
BW Bench Press
Pullups
Rest 2 Minutes between each set

Limitless...

nospam@example.com (Joe OHoro) — Wed, 18 Jan 2012 01:00:00 -0700

WOD
ATTN ATHLETES
There are a few athletes that have not paid for their shirts. We are putting in the order today and if you have not paid, you will not get your shirt until you do so.

0600, 1145 and 1630 classes in bldg 1782

Warm Up
5 Wall Walks
2x 30 Second L-Sit
20 Step Ups with 25lbs Over Head
10 Presses (65 lbs)

WOD

Press
5-3-1

10x 100 Meter Sprints
Rest the exact amount of time it took you to complete the sprint.

Please bring a watch to keep your time throughout the sprints. This will greatly reduce waiting time. Thanks

nospam@example.com (Joe OHoro) — Tue, 17 Jan 2012 01:00:00 -0700

WOD
ATTN ATHLETES
Today will be the last day that we will be collecting money for the shirts. If you haven't gotten a chance to give your money to a coach, please do so at whichever class you are attending. Thank you

0600, 1145 and 1630 classes in bldg 1782

Warm Up
500 Meter Row
15 Wall Balls (20/14)
10 Medball Cleans
10 Burpee Box Jumps (24/20)

WOD

AMRAP 20 Minutes
Cindy Style
5 Pull ups
10 Push Ups
15 Squats
Every 5 Rounds complete 5 Clean and Jerks @ 135/95

Explore on your own. There are tutorials everywhere that may help you understand the movement in your own way. Study, rest, prepare, and finally.....DO WORK!

nospam@example.com (Joe OHoro) — Mon, 16 Jan 2012 01:00:00 -0700

WOD
ATTN ATHLETES
The new line of CFCP shirts are ready for your ordering pleasure. Pictures of the designs are located next to the whiteboard. We will be taking orders and collecting money until Friday, January 13th. Please fill out the order form and give your money to the coach. They are long sleeve and will cost $30.

1000 class in bldg 1782

Warm Up
5 Minutes Alternating
30 Second HS Hold
30 Second Squat Hold
10 Burpee Pull Ups

WOD

Deadlift
3-3-3-3

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Ladies and Gentlemen, Tomorrow will be the last day for ordering the new CFCP winter line of shirts. Please bring any money still owed so we can get the order in this week and get the shirts as soon as possible.

nospam@example.com (Joe OHoro) — Fri, 13 Jan 2012 01:00:00 -0700

WOD
ATTN ATHLETES
The new line of CFCP shirts are ready for your ordering pleasure. Pictures of the designs are located next to the whiteboard. We will be taking orders and collecting money until Friday, January 13th. Please fill out the order form and give your money to the coach. They are long sleeve and will cost $30.

0600 and 1145 classes in bldg 1782

Warm Up
4 Minutes of Planks
15 Step Ups 25 lbs Over Head
15 GHD
15 Back Extensions

WOD

Run 1600 Meters
Rest 3 Minutes
Run 1200 Meters
Rest 2 Minutes
Run 800 Meters
Rest 1 Minute
Run 400 Meters

To be great, you have to train...

nospam@example.com (Joe OHoro) — Thu, 12 Jan 2012 01:00:00 -0700

WOD
ATTN ATHLETES
The new line of CFCP shirts are ready for your ordering pleasure. Pictures of the designs are located next to the whiteboard. We will be taking orders and collecting money until Friday, January 13th. Please fill out the order form and give your money to the coach. They are long sleeve and will cost $30.

0600, 1145 and 1630 classes in bldg 1782

Warm Up
50 Double Unders
3 Rounds
5 Pull ups
10 Push Ups
15 Squats
Shoulder and Hip Mobility

WOD

5-4-3-2-1
Clean and Jerk (145/85)
Rope Climb

Athlete can Power Clean, Hang Clean, or Squat Clean

Be Great...

nospam@example.com (Joe OHoro) — Wed, 11 Jan 2012 01:00:00 -0700

WOD
ATTN ATHLETES
The new line of CFCP shirts are ready for your ordering pleasure. Pictures of the designs are located next to the whiteboard. We will be taking orders and collecting money until Friday, January 13th. Please fill out the order form and give your money to the coach. They are long sleeve and will cost $30.

0600, 1145 and 1630 classes in bldg 1782

Warm Up
3 Rounds
10 OH Squats (45)
10 Push Jerks (45)
10 Med Ball Cleans (20)
10 Second L Sit

WOD

6 Rounds
Run 400 Meters
12 KB Swings (1.5/1)
12 Box Jumps (24/20)

Get your mind right and the only thing left is to do work and be better than you were yesterday...

nospam@example.com (Joe OHoro) — Tue, 10 Jan 2012 01:00:00 -0700

nospam@example.com (Joe OHoro) — Mon, 09 Jan 2012 01:00:00 -0700

WOD
ATTN NEW ATHLETES
Beginning Feb. 1st ALL new athletes will be required to complete our on-ramp class prior to participating in our regular scheduled WODs. Until then, new athletes will be put through a separate bodyweight WOD. Check back on here and the whiteboards for updates.

0600, 1145 and 1630 classes in bldg 1782

Warm Up
3 Rounds
10 Air Squats
10 Presses (45lbs)
10 Deadlift (95lbs)
5 Pull Ups

WOD

"Myles"
2 Rounds
400 Meter Run
8 Hang Power Snatches (95lbs)
8 OH Squats (95lbs)
15 Box Jumps (30")
21 Walking Lunges
20 Burpees
12 KB Swings (2/1.5)

Crossfit Cherry Point is proud to welcome its newest athlete and future fire breather, Myles William King. Myles was born at 12:36 on 8 January 2012. He is 8 lbs 15 oz and 21 inches long. Congratulations Markum and Christi!!!!

nospam@example.com (Joe OHoro) — Fri, 06 Jan 2012 01:00:00 -0700

nospam@example.com (Joe OHoro) — Thu, 05 Jan 2012 01:00:00 -0700

WOD
ATTN NEW ATHLETES
Beginning Feb. 1st ALL new athletes will be required to complete our on-ramp class prior to participating in our regular scheduled WODs. Until then, new athletes will be put through a separate bodyweight WOD. Check back on here and the whiteboards for updates.

0600, 1145 and 1630 classes in bldg 1782

Warm Up
500 Meter Row
20 GHD Sit Ups
20 Back Extensions
10 HSPU

WOD

Run 800 Meters
50 Double Unders
Run 400 Meters
75 Double Unders
Run 800 Meters
50 Double Unders

To be number one, you have to train like you are number two...
Maurice Greene

nospam@example.com (Joe OHoro) — Wed, 04 Jan 2012 01:00:00 -0700

WOD
ATTN NEW ATHLETES
Beginning Feb. 1st ALL new athletes will be required to complete our on-ramp class prior to participating in our regular scheduled WODs. Until then, new athletes will be put through a separate bodyweight WOD. Check back on here and the whiteboards for updates.

0600, 1145 and 1630 classes in bldg 1782

Warm Up
400 Meter Run
4 Minutes of Planks
3x Burgener Warm Up
5 Muscle Ups

WOD

30 wall-balls
30 burpees
115-lb. power cleans, 30 reps
115-lb. back squats, 30 reps
115-lb. push presses, 30 reps
115-lb. sumo deadlift high pulls, 30 reps
30 box Jumps (30 inches)
30 toes to bar

Enough Said...

nospam@example.com (Joe OHoro) — Tue, 03 Jan 2012 01:00:00 -0700

nospam@example.com (Joe OHoro) — Mon, 02 Jan 2012 01:00:00 -0700

nospam@example.com (Joe OHoro) — Fri, 30 Dec 2011 01:00:00 -0700

WOD
ATTN NEW ATHLETES
Beginning Feb. 1st ALL new athletes will be required to complete our on-ramp class prior to participating in our regular scheduled WODs. Until then, new athletes will be put through a separate bodyweight WOD. Check back on here and the whiteboards for updates.

0600 and 1145 classes in bldg 1782

Warm Up
3 Minutes of Planks
2X 30 Second L-sit
20 Wall Ball
10 Hand Stand Push Ups

WOD
“Happy New Year”

5 Rds
30 Air Squats
15 Push press (95/65)
200m run w/20lb medball

Compare to 1 year ago
Compare to 101230

Last WOD of 2011!!! From the Coaches here at CFCP, we wish you all a Happy New Year.

nospam@example.com (Isaiah Ybarra) — Wed, 28 Dec 2011 01:00:00 -0700

nospam@example.com (Isaiah Ybarra) — Thu, 29 Dec 2011 01:00:00 -0700

nospam@example.com (Isaiah Ybarra) — Tue, 27 Dec 2011 01:00:00 -0700

nospam@example.com (Isaiah Ybarra) — Mon, 26 Dec 2011 01:00:00 -0700

ATTN NEW ATHLETES
Beginning Feb. 1st ALL new athletes will be required to complete our on-ramp class prior to participating in our regular scheduled WODs. Until then, new athletes will be put through a separate bodyweight WOD. Check back on here and the whiteboards for updates.

1000 class @ bldg 1782
--There will be a maintenance day after the WOD to keep up on the box and the equipment. Please be prepared to lend a hand.

Warm Up
400m Run then:
2 Rds
10 Pull-ups
10 Air Squats
10 Push-ups
10 Sit-ups

WOD
"Monday Gone Bad!"

Three rounds of:
Wall-ball @ 10 ft target (Reps) (20/14)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after 1 minute. The clock does not reset or stop between exercises. This is a five-minute round from with a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to 101228

We hope everyone had a great time with friends and family on Christmas. Now lets burn off those holiday calories!!!!

nospam@example.com (DeBo) — Fri, 23 Dec 2011 01:00:00 -0700

0600 and 1145 Classes @ Bldg 1782

Warm Up
At the discretion of the coach.

WOD

3 Rounds:
20 Wall Balls @ 20/14
50 Double Unders

"It is the nature of the wise to resist pleasures, but the foolish to be a slave to them."
- Epictetus

nospam@example.com (DeBo) — Thu, 22 Dec 2011 01:00:00 -0700

0600, 1145, and 1630 Classes @ Bldg 1782

Warm Up
At the discretion of the coach.

WOD

30 Burpee Clean and Jerks

Learn.

"The Newbie's Guide to CrossFit"

"Be content to act, and leave the talking to others."
- Baltasar Gracian

nospam@example.com (DeBo) — Wed, 21 Dec 2011 01:00:00 -0700

0600, 1145, and 1630 Classes @ Bldg 1782

Warm Up
At the discretion of the coach.

WOD

5-5-3-3-1-1
Back Squat

Then
50 Double-unders
40 Hip Extensions
30 Double-unders
20 GHD Sit-ups
10 Double-unders

Learn.

"When love and skill work together, expect a masterpiece."
- John Ruskin

nospam@example.com (DeBo) — Tue, 20 Dec 2011 01:00:00 -0700

0600, 1145, and 1630 Classes @ Bldg 1782

Warm Up
At the discretion of the coach.
Hips and shoulder mobility. Learn how to HERE

WOD

5 Rounds
1 Rope Climb
5 Handstand Push-ups
10 Pistols (alternating legs)
15 Pull-ups

Learn.

"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude."
- Thomas Jefferson

nospam@example.com (DeBo) — Mon, 19 Dec 2011 01:00:00 -0700

0600, 1145, and 1630 Classes @ Bldg 1782

Warm Up
At the discretion of the coach.
Hips and shoulder mobility. Learn how to HERE

WOD
400 Meter run
50 Pushups
400 Meter run
40 Pushups
400 Meter run
30 Pushups
400 Meter run
20 Pushups
400 Meter run
10 Pushups

What is your goal?

"Without rest, a man cannot work; without work, the rest does not give you any benefit."
- Abkhasian Proverb

nospam@example.com (Markum King) — Fri, 16 Dec 2011 01:00:00 -0700

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

nospam@example.com (Markum King) — Thu, 15 Dec 2011 01:00:00 -0700

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

nospam@example.com (Markum King) — Wed, 14 Dec 2011 02:00:00 -0700

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

nospam@example.com (Markum King) — Tue, 13 Dec 2011 02:00:00 -0700

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

nospam@example.com (Markum King) — Mon, 12 Dec 2011 02:00:00 -0700

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.

nospam@example.com (Joe OHoro) — Fri, 09 Dec 2011 01:00:00 -0700

0600 and 1145 classes @ bldg 1782

Warm Up

400m Medball run
20 Medball Sit Ups
15 Medball Cleans
10 Medball Push Ups

WOD

For Time:
30 Double Unders
10 Deadlifts @ 155/105
30 Double Unders
10 Power Cleans @ 155/105
30 Double Unders
10 Clean and Jerk @ 155/105
30 Double Unders

Good luck to those athletes competing this weekend in the Carolina Fitness Challenge...

nospam@example.com (DeBo) — Thu, 08 Dec 2011 01:00:00 -0700

0600,1145 and 1630 classes @ bldg 1782

Warm Up

400m Run
5 Minutes of Planks
20 Wall Balls (20/14)
5 Muscle Ups

WOD

“DeBo’s B-Day WOD”

28 Burpee Jumps/Air Squats

From the standing position perform a burpee. On the jump for the burpee you will tap a ring placed approximately 24 inches above your highest reach while standing. Then, perform one air squat also resulting in a ring tap on the ascent. Repeat 28 times.

Happy Birthday to CFCP Coach and Athlete DeBo!

nospam@example.com (Joe OHoro) — Wed, 07 Dec 2011 01:00:00 -0700

0600,1145 and 1630 classes @ bldg 1782

Warm Up

250m Row
3x Burgener Warm Up
10 Snatch Pulls (65/45)
10 OH Squats (65/45)
10 Snatch Balance (65/45)

WOD

Hang power snatch 3-3-3-3-3

Then:
3 Rds:
4 Snatches (115/65)
200m Run

"Goals are the fuel in the furnace of achievement"
- Brian Tracy

nospam@example.com (Joe OHoro) — Tue, 06 Dec 2011 01:00:00 -0700

0600,1145 and 1630 classes @ bldg 1782

Warm Up

400m Run
20 Medicine Ball Cleans (20/14)
20 OH Walking Lunges (25lbs)
10 Ring Dips
5 Wall Walks

WOD

TABATA THIS:
8 rounds of
20 seconds of work,
10 seconds rest (4 min per movement)
Squat
Pull-Up
Sit-Up
Push-Up
Your score for each movement will be the lowest number of the 8...
then we will total all 4 scores to get your overall score....

"Sports do not build character. They reveal it."
-Haywood Hale Broun

nospam@example.com (Joe OHoro) — Mon, 05 Dec 2011 01:00:00 -0700

0600,1145 and 1630 classes @ bldg 1782

Warm Up

250m Row
15 GHD Sit Ups
15 Back Extensions
15 Goblet Squats (1.5)
10 Pull Ups

WOD

“Noelle’s B-day WOD”
1 Round=Beginner, 2 Rounds=Novice, 3 Rounds="Noelle" Status
Rounds include the Buy In and Cash Out so bring your "A" Game

1978m Row Buy In
Then:
12 Kettlebell Swings (2/1.5)
03 Rope Climbs
78 Double-unders
Cash Out:
33 Box Jumps (30/24)

Happy Birthday to CFCP Athlete and Coach Noelle! Now Lift

nospam@example.com (Markum King) — Wed, 30 Nov 2011 01:00:00 -0700

0600, 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

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Classic WOD...Bring your "A" game!