Carolina Crossfit

Carolina CrossFit is more than a gym—it’s a vibrant community dedicated to empowering its members to lead their best lives. Whether you’re a parent looking to engage actively with your children, an athlete training for a marathon, or looking to compete in your first local CrossFit competition, Carolina CrossFit offers a supportive environment to conquer your fitness goals.

Central to Carolina CrossFit’s philosophy is the belief that fitness is a lifestyle, not just an hour-long workout. We aim to prepare you for the other 23 hours of your day, emphasizing holistic wellness through our classes and community events. Carolina CrossFit’s welcoming atmosphere is akin to hosting friends at a home gathering. Our coaches are dedicated to helping individuals improve mentally and physically, fostering a culture of personal growth.

With our inclusive approach to fitness and community, Carolina CrossFit stands out as a place where individuals can enhance their well-being and fitness journey.

Workout Of The Day

Monday April 15, 2024

STRENGTH
In 6 sets beginning at 60-65%: (in 15 minutes)
Build to a heavy clean complex of:
Squat Clean + Hang Squat Clean

 

METCON
5 RFT:
20 Box Jump Overs (24/20)
15 KB Goblet Squat Cleans (53/35)
10 Bar Complexes (1 TTB + 1 Kipping Pull-up)
*15 minute time cap

View Class Schedule
Tuesday April 16, 2024

Plyometric SuperSet
4 sets: E3MOM (12 minutes total)
6 Medball Weighted Jump Squats (20/14)
50ft Broad Jumps *accomplish in as little jumps as possible
3/3 Medball Chest Push (20/14)

METCON
16 minute AMRAP:
E4MOM:
200m Object Carry (object must weigh more than 45/25lbs)
Max Calorie Row

 

View Class Schedule
Wednesday April 17, 2024

STRENGTH
Pull-up Progression Week 4: Vertical
Max unbroken set of strict pull-ups
-into-
4 Sets: in 10-12 minutes
2-4 reps of Slow Negative Pull-ups (:05 per rep)
8-16 Banded Pull-ups

METCON
2-2-2-3 Intervals:
14/11 Calorie Bike
Max Distance Handstand Walk
*Scales: Wall Walks, HS Shoulder Taps, Crawl
*2 min on/1 min off until the last interval of 3 minutes

View Class Schedule
Thursday April 18, 2024

THURSDAY BURN
30 Minute AMRAP:
:60 hold of choice (plank, deadhang, wall-sit, handstand)
15 Barbell Floor Press (roughly 50% of bench 1RM)
300/250m Row
12 Barbell Ab Rollouts
400m run
9 each leg Barbell Front Rack Reverse Lunges (same weight as floor press)

View Class Schedule
Friday April 19, 2024

STRENGTH
S2OH Light Work
4 Sets: (60-65% of S2OH 1RM)
Push Press + Push Jerk + Split Jerk
3-5-2
-rest 2 minutes between sets-

METCON
“Eliza-BOUNCE”
21-15-9
Squat Clean (135/95)
Dip (can be ring, bar, or box)
84-60-36
DU
*12 minute time cap

View Class Schedule
Saturday April 20, 2024

METCON
For Time with a partner: Overload Murph
90/72 Calorie Bike (split calories)
5 Rounds Each Partner of: (you go i go)
5 Strict Pull-up
10 Plate Push-up (25/10)
15 Goblet Squat (35/20)
-then-
60/48 Calorie Bike (split calories)
5 Rounds Each Partner of: (you go i go)
8 Pull-up
16 Push-up
24 Air Squat
-then-
30/24 Calorie Bike (split calories)
*35 minute cap

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!
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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.

Open Gym

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

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