CrossFit C2E

Forging Elite Fitness in Historic Chester, New York

Moving Day!!!

We are in the process of moving from “The Rock” to our new facility in Florida, NY.

We will keep you posted; our potential re-open date is Monday October 6th.

Thank you!!!!

Permalink | | Posted in Site Updates | No Comments

MONDAY’S LINEUP (09/29/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

MOBILITY/STRENGTH

5X5 BENCH PRESS (ADD WEIGHT)

5X5  BACK SQUAT OR SQUAT CLEAN

WOD

8 MIN AMRAP:

10 KBS

10 BURPEES

CFNE COMPETITORS

 

Permalink | | Posted in Weightlifting, WoDs | No Comments

FRIDAY’S LINEUP (9/26/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

STRENGTH:

5×5 DEADLIFTS

OR

1RM

WOD

5 BURPEES

10 KBS

15 SIT-UPS

Permalink | | Posted in WoDs | No Comments

THURSDAY’S LINEUP (09/25/14)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

STRENGTH:

EVERY 2/3 MIN:

PUSH PRESS (ADD WEIGHT)

-AND/OR-

CLEAN, PUSH PRESS, AND JERK/THRUSTER/STRICT PRESS – 1 RM

(SEE COACH FOR DETAILS)

WOD

EMOM:

CLEANS AND PUSH PRESS

Permalink | | Posted in Weightlifting, WoDs | No Comments

WEDNESDAY’S LINEUP (9/24/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

WOD

LAMB’S 20TH B-DAY

TERRIBLE 20′S WOD (20 OF THE FOLLOWING: 30 MIN CAP)

BOX JUMPS

JUMPING PULL UPS

KBS

KNEES TO ELBOWS

WALKING LUNGES (10 EA SIDE)

PUSH PRESS

SLAM BALLS

BACK EXT

BURPEES

DU/JUMP ROPE

Permalink | | Posted in WoDs | No Comments

TUESDAY’S LINEUP (09/23/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

STRENGTH:

4X4 BACK SQUATS

4X3 FRONT SQUATS

EVERY 2 MIN.

(SEE COACH FOR DETAILS)

WOD

3 MIN AMRAP:

OH DB LUNGE – For Distance.

See Coach.

CFNE COMPETITORS

1. For time:
10-9-8-7-6-5-4-3-2-1 Front Squat, 155/105
200m Run after every round.

Permalink | | Posted in Front Squats, Weightlifting, WoDs | No Comments

MONDAY’S LINEUP (9/22/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

MOBILITY/STRENGTH

5X5 BENCH PRESS (ADD WEIGHT)

5X5  ROW OR PULL UPS

WOD

12 MIN AMRAP:

20KBS/SLAMBALLS

20 BURPEES

CFNE COMPETITORS

Permalink | | Posted in Metabolic Conditioning, WoDs | No Comments

FRIDAY’S LINEUP (09/19/14)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

STRENGTH:

“LINDA”

1-10 (FOR TIME)

DEADLIFT, BENCH, CLEAN

SEE COACH FOR NUMBERS

Permalink | | Posted in Weightlifting, WoDs | No Comments

THURSDAY’S LINEUP (09/18/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

STRENGTH:

EVERY 2/3 MIN:

PUSH PRESS (ADD WEIGHT)

-AND/OR-

CLEAN, PUSH PRESS, AND JERK/THRUSTER/STRICT PRESS

(SEE COACH FOR DETAILS)

WOD

3 MIN INTERVALS OF THE FOLLOWING: (A RUN BETWEEN EACH)

BURPEES

SLAM BALL

JUMPING PULL UPS

SDLHP

V-UPS

Permalink | | Posted in WoDs | No Comments

WEDNESDAY’S LINEUP (09/17/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

STRENGTH

SNATCH WEDNESDAY’S

LEARN ‘N’ PLAY

(SEE COACH)

-AND-

1RM OHS

WOD

3 MIN AMRAP:

TALL SNATCH

(SEE COACH FOR DETAILS)

 

Permalink | | Posted in OverHead Squats, Weightlifting | No Comments

Older Posts »