"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps." CrossFit Cherry Point is hosting an Olympic Weightlifting Certification on 24-25 April. Coach Burgener is planning to attend. Go to the below link to get signed up. CrossFit Cherry Point Olympic Weightlifting Cert 24-25 April 10 The CrossFit affiliate at the Coast Guard base in Elizabeth City, NC will be hosting a Level I cert on 15-16 May. You will be able to get a military discount on the cert. Ask to get the code before registering. Monday, February 8. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup Row 250 meters 10 Sumo deadlift highpull, 65 lbs 10 Handstand Pushups WOD Complete as many rounds in 20 minutes as you can of: Row 250 meters Sumo deadlift highpull 95 pounds, 21 reps Pull-ups 15 reps Post rounds to comments.  "Honesty is the first chapter in the book of wisdom." - Thomas Jefferson Friday, February 5. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup 10 Squat Cleans, 65 lbs 2 L-Sits on parallettes (10 sec hold) 5-4-3-2 Shoulder Press WOD Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post loads to comments Compare to 091231  "The ability to keep a cool head in an emergency, maintain poise in the midst of excitement, and to refuse to be stampeded are true marks of leadership." - R. Shannon Thursday, February 4. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup 400m run 10 Overhead Squats, 65 lbs 2 L-Sits on parallettes, hold for 10 sec WOD Five rounds for time of: 2 pood Kettlebell swings, 25 reps 25 Sit-ups 25 Hip Extensions 25 Knees to Elbows Post time to comments. Compare to 090527  "The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor." - Vincent T. Lombardi Wednesday, February 3. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup 10 Knee to Elbows 10 Shoulder Press, 65 lbs 15 Kettlebell Swings, 1.5 pood WOD Back Squat 5-5-5-5-5 reps Post loads to comments. Compare to 091224  "If your actions inspire others to dream more, learn more, do more and become more, you are a leader." - John Quincy Adams Tuesday, February 2. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup 10 Squat Snatch, 65 lbs 10 L-Pullups 20 Broad Jumps WOD 30 Muscle-ups for time Post time to comments. Compare to 090925  "Great spirits have always found violent opposition from mediocrities. The latter cannot understand it when a man does not thoughtlessly submit to hereditary prejudices but honestly and courageously uses his intelligence." - Albert Einstein Monday, February 1. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup 7 Handstand Pushups 10 Sumo Deadlift High Pulls, 95 lbs 25 Hip Extensions WOD "Kelly" Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball Post time to comments. Compare to 090408  "Great leaders are almost always great simplifiers, who can cut through argument, debate, and doubt to offer a solution everybody can understand." - General Colin Powell Friday, January 29. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup 7 Muscle Ups 15 Wall Ball, 20 lbs 5-4-3-2 Thrusters WOD Thruster 1-1-1-1-1-1-1 reps (these are work sets not warmups) Post loads to comments. Compare to 091103  "It is hard to fail, but it is worse never to have tried to succeed." - Theodore Roosevelt Thursday, January 28. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup 400m Run 10 Handstand Pushups 25 GHD Hip Extensions WOD "Nicole" Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups completed for each round to comments. Compare to 091120  "The ultimate measure of a man is not where he stands in moments of comfort, but where he stands at times of challenge and controversy." - Martin Luther King, Jr. Wednesday, January 27. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup 10 Cleans, 65 lbs 10 Handstand Pushups 25 Double Unders WOD "Elizabeth" 21-15-9 reps of: Clean 135 pounds (these are squat cleans) Ring dips Post time to comments. Compare to 091028  "Positive thinking is the key to success in business, education, pro football, anything you mention. The mind is your most powerful muscle." - Ron Jaworski Tuesday, January 26. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup 4 Warmup sets of Back Squat After squats, 4 warmups sets of Shoulder Press (SP) After SP, 4 warmups sets of Deadlift WOD "CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments. The CrossFit Total is the sum of the best of THREE attempts at the squat, the press, and the deadlift. The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. Compare to 091027  "I've always made a total effort, even when the odds seemed entirely against me. I never quit trying; I never felt that I didn't have a chance to win." - Arnold Palmer Monday, January 25. 2010
1145 @ Pelican Point
0600 CANX DUE TO WEATHER Active Stretch Warmup 10 Pullups, Chest to Bar 20 Kettlebell Swings, 1.5 pood 25 Double Unders WOD "Barbara" Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post time for each of five rounds to comments. Compare to 091005  "The purpose of any athletic endeavor is to challenge human limits both on and off the playing field." - Unknown Friday, January 22. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup 10 Squat Cleans, 65lbs (work form) 20 Box Jumps, 24 inch 25 Double Unders WOD Five rounds for time of: 45 pound barbell Overhead walking lunges, 50 feet 21 Burpees Let trailing knee gently kiss the ground on each lunge. Post time to comments.  "The difference between the impossible and the possible lies in a man's determination." - Tommy Lasorda Thursday, January 21. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup 10 Walking Lunges w/bar overhead 10 Pullups, Chest to Bar 15 Wall Balls, 20lb, 10 foot target WOD For time: 15 Handstand push-ups 1 L Pull-up 13 Handstand push-ups 3 L Pull-ups 11 Handstand push-ups 5 L Pull-ups 9 Handstand push-ups 7 L Pull-ups 7 Handstand push-ups 9 L Pull-ups 5 Handstand push-ups 11 L Pull-ups 3 Handstand push-ups 13 L Pull-ups 1 Handstand push-up 15 L Pull-ups Post time to comments. Compare to 090715  "Be your best, seize the moment, greatness is a life mission, and leave a legacy." - From the book "Training Camp" Wednesday, January 20. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup 5 Handstand Pushups 5 Muscle Ups 5 Deadlift, 135lbs 5 Deadlift, 185lbs 2 Deadlift, 225lbs WOD "Mr. Joshua" Five rounds for time of: Run 400 meters 30 Sit-ups 250 pound Deadlift, 15 reps Post time to comments. Compare to 091127  "I didn't just jump back on the bike and win. There were a lot of ups and downs, good results and bad results, but this time I didn't let the lows get to me." - Lance Armstrong Tuesday, January 19. 2010
0900 @ Pelican Point
Active Stretch Warmup 10 Handstand Pushups 2 200m strides (work on form) 20 Broad Jumps WOD Run 10 K Post time to comments. Compare to 091218  "If you believe in yourself, have dedication and pride and never quit, you'll be a winner. The price of victory is high, but so are the rewards." - Paul Bryant |
NavigationFavorite LinksFriends of Crossfit Cherry Point2009 Crossfit Games Operation Phoenix Random Photo Crossfit Cherry Point Shirts Crossfit JournalCalendarQuicksearch |
