"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. Go to the below link to get signed up. CrossFit Cherry Point Olympic Weightlifting Cert 24-25 April 10 Thursday, March 11. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup: 5 Skin the Cats 10 Med Ball Cleans, 20lbs M, 14lbs F 15 Burpees WOD: Complete as many rounds as you can in 30 minutes of: 5 Pull-ups 5 Ring dips 15 Sit-ups Post rounds completed to comments. n  "People may never believe what you say, but they'll always believe what you do" - Unknown Wednesday, March 10. 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. Compare to 100126    "We cannot banish dangers, but we can banish fears. We must not demean life by standing in awe of death." - David Sarnoff Tuesday, March 9. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup: 20 Double Unders 15 Kettle Bell Swings, 1.5 pood 10 Knees to Elbows WOD: Complete as many rounds as you can in twenty minutes of: 5 Handstand Push-ups 10 L Pull-ups 15 Steps, Walking Lunge Post rounds completed to comments. Compare to 090122  "Force, Distance, and Time baby...the rest you can keep." - Coach Greg Glassman Monday, March 8. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup: 400m jog 20 box jumps 10 65lb snatch WOD: Run 5 K Post time to comments. Compare to 100113 Congratulations to our world class CrossFit Cherry Point athletes who competed in the CrossFit Games Carolina Sectional over the weekend: Markum King (59th place), Christi King (23rd place), Isaiah Ybarra (30th place), Noelle Ybarra (27th place), and David Joseforsky (41st place). There were four grueling workouts over two days that these athletes endured.       "The point is, not how long you live, but how nobly you live." -Seneca the Younger Friday, March 5. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup 200m row 5 Front Squats, 65 lbs 5 Push Press, 65 lbs 20 Lunges WOD "Jackie" 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Post time to comments.  "Risk - Do not be afraid to go out on a limb, that is where the fruit is." - Mac Anderson Thursday, March 4. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup 2 Burgener Warmup w/bar Ring Dip holds (1 min total) 2 L-sits w/parallettes (15 sec hold) WOD Clean and Jerk 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 091208  "Lead, follow or get out of the way!" - Anonymous Wednesday, March 3. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup 5 Overhead Squats w/bar or PVC 5 Pressing Snatch Balance w/bar or PVC 5 Heaving Snatch Balance w/bar or PVC 5 Snatch Balance w/bar PVC 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 100125  "Good leaders develop through a never-ending process of self-study, education, training, and experience." - Manual on military leadership Tuesday, March 2. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup 20 Walking Lunges w/ bar overhead 20 Wall Balls, 20 lbs (10 foot target) Deadlift 5-4-3-2 WOD Deadlift 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 100210  Welcome back to Vic "Macheen" Frausto, shown above doing kettlebell swings. It is good to have you back at CrossFit Cherry Point after your time in Iraq. Monday, March 1. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup 5 Muscle Ups 10 Handstand Pushups (or Holds) 10 Pullups WOD "Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings 12 Pullups Post time to comments. Compare to 091118  "Leaders aren't born they are made. And they are made just like anything else, through hard work. And that's the price we'll have to pay to achieve that goal, or any goal." - Vince Lombardi Friday, February 26. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup 10 Pullups 25 Situps 10 Burpees WOD For time: 35 Hip Extensions Run 400 meters 30 Hip Extensions Run 400 meters 25 Hip Extensions Run 400 meters 20 Hip Extensions Run 400 meters 15 Hip Extensions Run 400 meters 10 Hip Extensions Run 400 meters 5 Hip Extensions Run 400 meters Post time to comments.  "If you don't invest very much, then defeat doesn't hurt very much and winning is not very exciting." - Dick Vermeil Thursday, February 25. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup 10 Overhead Squats, 65 lbs 10 Broad Jumps 5-4-3-2 Push Jerk WOD Push Jerk 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 091117  "I make my practices real hard because if a player is a quitter, I want him to quit in practice, not in a game." - Bear Bryant Wednesday, February 24. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup 7 Handstand Pushups 15 Wall Ball, 20 lb (10 foot target) 25 Back Extensions WOD Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups Post time to comments.  "You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You must do the thing you think you cannot do." - Eleanor Roosevelt Tuesday, February 23. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup 5 Muscle Ups 6 200m strides (not a sprint) 5 Push Press, 65 lbs 5 Push Press, 95 lbs WOD For time: Run 400 meters 115 pound Push press, 21 reps Run 400 meters 115 pound Push press, 18 reps Run 400 meters 115 pound Push press, 15 reps Run 400 meters 115 pound Push press, 12 reps Post time to comments.  "Our doubts are traitors, and make us lose the good we oft might win, by fearing to attempt." - William Shakespeare Monday, February 22. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup 10 Push Press, 65 lbs 10 Pullups 25 Situps WOD Complete three rounds for time of: 65lb Squat Snatch, 21 reps 21 L Pull-ups 65 lb Squat Snatch, 21 reps 21 L Pull-ups Post time to comments.  "The best thing about sports is the sense of community and shared emotion it can create." - Bob Costas Friday, February 19. 2010
0600 & 1145 @ Pelican Point
Active Stretch Warmup 2 L-Sits on parellettes (15 sec hold) 10 Squat Snatch, 65 lbs 20 Kettlebell Swings, 1.5 pood WOD For time: 50 Ring Dips Run 400 meters 50 Push-ups Run 400 meters 50 Handstand push-ups Run 400 meters Push-ups are chest to ground. Handstand push-ups are head to ground, feet within hand width. Post time to comments. Compare to 081029  "And in the end it's not the years in your life that count. It is the life in your years." - Abraham Lincoln |
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