Crossfit Cherry Point

"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."

Monday, February 6. 2012

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...

Posted by Joe OHoro at 01:00 | Comments (6) | Trackbacks (0)

Friday, February 3. 2012

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...

Posted by Joe OHoro at 01:00 | Comments (4) | Trackbacks (0)

Thursday, February 2. 2012

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!!

Posted by Isaiah Ybarra at 01:00 | Comments (5) | Trackbacks (0)

Wednesday, February 1. 2012

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.

Posted by Joe OHoro at 01:00 | Comments (5) | Trackbacks (0)

Tuesday, January 31. 2012

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...

Posted by Joe OHoro at 01:00 | Comments (3) | Trackbacks (0)

Monday, January 30. 2012

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.

Posted by Joe OHoro at 01:00 | Comments (5) | Trackbacks (0)

Friday, January 27. 2012

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!!!

Posted by Isaiah Ybarra at 01:00 | Comments (3) | Trackbacks (0)

Thursday, January 26. 2012

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, 1145 and 1630 classes in bldg 1782

Warm Up
3x Burgener Warm Up
3x 30 Second HS Hold
20 GHD Sit Ups
20 Back Extensions

WOD

AMRAP 15 Minutes
5 Hang Power Snatch 65/45
10 Jumping Squats
15 Burpees

Watch and Learn...

Posted by Joe OHoro at 01:00 | Comments (3) | Trackbacks (0)

Wednesday, January 25. 2012

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

Posted by Joe OHoro at 01:00 | Comments (4) | Trackbacks (0)

Tuesday, January 24. 2012

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.

Posted by Joe OHoro at 01:00 | Comments (6) | Trackbacks (0)

Monday, January 23. 2012

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!

Posted by Joe OHoro at 01:00 | Comments (6) | Trackbacks (0)

Friday, January 20. 2012

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....

Posted by Joe OHoro at 01:00 | Comments (5) | Trackbacks (0)

Thursday, January 19. 2012

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...

Posted by Joe OHoro at 01:00 | Comment (1) | Trackbacks (0)

Wednesday, January 18. 2012

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

Posted by Joe OHoro at 01:00 | Comments (4) | Trackbacks (0)

Tuesday, January 17. 2012

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!

Posted by Joe OHoro at 01:00 | Comments (10) | Trackbacks (0)

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