Carolina Crossfit

At Carolina Crossfit, we know how to make you stronger, faster, and healthier. Our members never have to wonder what their workouts should be. We provide the program and lead you in coached classes every time you come in.

Carolina CrossFit workouts combine weightlifting (slow/power lifts and explosive/Olympic lifts), plyometrics, bodyweight exercises, kettlebell training, speed work, gymnastics, and endurance conditioning in countless variations. Routine is the enemy to exceptional fitness.

We welcome all skill levels and every walk of life into our classes. We offer classes all day as well as open gym from open to close every day. You are welcome to come in to one of our classes or to do your own exercise program any day we are open, we have a huge facility with plenty of space and equipment for everyone!

We perform total body, functional movements at high intensities using equipment including; barbells, dumbbells, kettlebells, medicine balls, pull up bars, rings, jump ropes, plyo boxes, rowers, and airdyne bikes. These movements make fitness well-rounded and translate to everyday life for all types: high level athletes, weekend warriors, moms/dads who just want to keep up with the kids, and everything in between.

Workout Of The Day

Monday March 18, 2024

SKILL DEVO
10-15 minutes of HSPU practice
*Handstands, HSPU, SHSPU, WFHSPU, Freestanding HSPU

 

For Time:
21-15-9
HSPU
Box Jumps (24/20)
200m Run after each round
*10 minute time cap

View Class Schedule
Tuesday March 19, 2024

3 Sets: (in 15 minutes)
Farmers Carry Super-Set + Banded Lateral Monster Walk
25ft Farmers Carry (70s/53s)
5 KBS DL (70s/53s)
25ft Farmers Carry
5 KBS DL
25ft Farmers Carry
5 KBS DL
25ft Farmers Carry
5 KBS DL
-then-
25ft Lateral Banded Monster Walk R
25ft Lateral Banded Monster Walk L

METCON
15 Minute AMRAP:
15 Toes To Ring
50 Crossover Singles / 50 DU / 75 SU
500/400m Row

 

View Class Schedule
Wednesday March 20, 2024

STRENGTH
Snatch Balance
5 x 5 @ 50-60% of 1RM Snatch

METCON
5 Sets:
:20 Hollow Rocks
:10 rest
:20 Russian KBS (53/35)
:10 rest
:20 Air Squats
:10 rest
:20 Max Calorie Bike (85-90% effort each time)
:10 rest
1 minute easy recovery bike

View Class Schedule
Thursday March 21, 2024

THURSDAY BURN
EMOM BURN
Station 1: 9 Minute EMOM:
Minute 1: 10/8 Calorie Bike
Minute 2: 6/6 KBS Windmills (35/25)
Minute 3: 6/6 Paloff Press
-3 minute transition-
Station 2: 9 Minute EMOM:
Minute 1: 15/12 Calorie Row
Minute 2: 10 Pike HSPU (box or bench)
Minute 3: 8/8 Single Arm 3 Point DB Row (50-70 / 35-50)
-3 minute transition-
Station 3: 9 Minute EMOM:
Minute 1: :45 Jump Rope Practice (Crossover, DU, SU)
Minute 2: 20 Heel Elevated Cyclist Air Squats
Minute 3: 12 Barbell RDLs (115/85)

View Class Schedule
Friday March 22, 2024

SuperSet
3 sets: (in 15 minutes)
Crawl Push-up Super-Set + V-Ups
25ft Bear Crawl
2-5 Pushups
25ft Reverse Bear Crawl
2-5 Pushups
25ft Bear Crawl
2-5 Pushups
25ft Reverse Bear Crawl
2-5 Pushups
-then-
5.4.3 V-Ups
(the period indicates a :05 rest between sets)

METCON
3 Rounds For Time:
20/15 Calorie Bike
9 Back Squats (RX: 165/115) (INT: 135/95) (SC: 95/65)
6 Shoulder to Overhead (RX: 165/115) (INT: 135/95) (SC: 95/65)
3 BMU
*12 minute time cap

View Class Schedule
Saturday March 23, 2024

METCON
Partner Workout: 24 Minute AMRAP
600m Run Together
32 DB Burpee Deadlifts (50s/35s) *split reps
32 DB Floor Press *split reps
16 Synchro Alt. Single Arm DB Snatch (50/35)

View Class Schedule

CROSSFIT CLASSES

Group Classes run throughout the day, almost every day of the week, and are designed to help you lose weight, gain strength, endurance, agility, balance, coordination, and accuracy all while having a good time and becoming a member of our community.

In our one-hour group sessions, participants will be lead by our expert coaches through multiple phases of fitness and recovery:

  1. Mobility drills to improve and restore joint mobility and function
  2. Skill-based warm-up to prepare the body for the workout
  3. Post-workout recovery techniques to prepare you for the rest of your day and for your next workout.

CCF-101: Intro to CrossFit

The first step to becoming a member at Carolina CrossFit. CCF-101 is a program built to get you ready for daily crossfit classes. The program consists of 4 – 60 minute personal training sessions followed by 6 group classes to experience our workouts, coaches, and community. These 10 classes are $200. Please email carolinacrossfit.staff1@gmail.com to check availability and to let us know when you would like to come in.

Please Note:

  • Personal Training sessions must be reserved in advance
  • You will need to bring workout attire, a water bottle, and enthusiasm!

Membership Prices

  • Unlimited Classes $155 every 4 weeks($130)
  • 3 Classes Per Week $130 every 4 weeks($105)
  • 8 Class Punch Card $105 ($85)
  • Couples Membership $240 every 4 weeks
  • Drop-in $20

*Parentheses prices are for military, first responders, and student pricing.

COMPETITION

While our Group Class Program is designed to fit the large and varied community at CCF, we know that many of you now treat CrossFit as a sport. The CCF Competition Program is designed to prepare you for any and all CrossFit or fitness competitions. Whether your goals are to qualify for regionals, compete and perform well in local throw downs, or just to perform well in the open, this program is for you. Come join our competition community.

Open Gym

We offer open gym at all times that our facility is open:

  • Mon, Tue, Wed 5am - 7:30pm
  • Thu 3:30pm - 7pm
  • Fri 5am - 6:30pm
  • Sat 8am - 11am
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