WOD (Workout Of The Day)

Effective December 2017, our WODs are only posted internally. If you are interested in following our programming remotely, please reach out to mike@crossfitcornelius.com. Thanks!

C2 – CrossFit General Warm Up Lap Jog Lap Skip Lap Lateral Shuffle Lap Walking Qaud w/ Other Arm to Sky Lap Hamstring Stretch (Heel Down/Toe Up/Grab Toe) Then Coach Led….. Perfect Stretch Routine Dynamic Warm Up Metcon (No Measure) 12:00 Alt EMOM Min 1: (DB Curl + DB S20) x 5 Min 2: 12 …read more

C2 – CrossFit General Warm Up :30 Jog :30 Banded Forward Walk :30 Banded Backward Walk :30 Squats w/ Hip Circle :30 Walkouts :30 Heel Walk :30 Alt Plank Shoulder Taps Barbell Warm Up Barbell (Full) (No Measure) With an Empty Barbell 5 Good Mornings 5 Back Squats @22X1 5 Elbow Rotations (Back Rack)/Side 5 …read more

C2 – CrossFit General Warm Up :30 Jog :30 Jumping Jacks :30 Squats :30 Walking Hamstring Stretch (Heel Down/Toe Up) :30 Walking Samson Stretch :30 Walking Cradle Stretch 3 Air Squats + Broad Jump Dynamic Warm Up Metcon (No Measure) 9:00 Alt EMOM Min 1: 3 Strict Pull Ups + 6 HRPU + 9 Air …read more

C2 – CrossFit General Warm Up :30 Jog :30 Skip :30 Lateral Shuffle :30 Walking Quad w/ Other Arm to Sky :30 Lateral Lunges Then Coach Led….. Perfect Stretch Routine Barbell Warm Up Barbell (Short) (No Measure) 5 Good Mornings 5 Back Squats 5 Elbow Rotations (Back Rack)/Side 5 Strict Press 5 Front Squats 5 …read more

C2-Main – CrossFit General Warm Up :30 Jog :30 Walking Hamstring Stretch (Heel Down/Toe Up) :30 Walking Samson Stretch :30 Walking Cradle Stretch :30 Jumping Jacks :30 Squats :30 Push Ups Conditioning Partner 6 RFT 200m Run w/ Plate OH (45/25) 25 Synchro Sit Ups (Lock Feet) 20 Synchro Squats 15 Synchro Burpees 10 Synchro …read more

C2-Main – CrossFit Warm-up Coach Led Conditioning Metcon (Time) Teams of 4 5K Row 150 Pull Ups 300 S20 (45/35) 600 Sit Ups EMOM Rotate stations. Once reps are completed at any station that becomes a rest station until all stations are complete. 35:00 Time Cap. Any reps not completed at time cap = 1 …read more

C2-Main – CrossFit General Warm Up 3 Rounds (Waterfall Style) 150m Row Then… Round of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats (Note: Pick up intensity round over round) Conditioning Family “Fun” Thanksgiving with the Girls (Time) For Time: Angie’s House 20 Pull-ups 20 Push-ups 20 Sit-ups 20 Air Squats Helen’s House …read more

C2-Main – CrossFit General Warm Up :30 Jog :30 Walking High Knee Karaoke (Right) :30 Walking High Knee Karaoke (Left) :30 Walking Forward Hurdle Drill :30 Walking Knee to Chest :30 Walking Cradle Pulls :30 Walk Outs Then…. 10 Lateral Steps w/ Hip Circle/Side + 10 Squats @22X1 Barbell Warm Up Barbell (Full) (No Measure) …read more

Announcements Schedule Reminders: Wed 11/22 – No 6:30 Group Class (All other classes normal) Thur 11/23 – Thanksgiving Day: 8a and 9:30a Only Fri 11/24 – Black Friday: 5:45a/8:30/9:30a Only ** No Open Gym on these Days ** Childcare available at 9:30 Classes Only C2 – CrossFit General Warm Up :30 Jog :30 Banded Forward …read more