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 25, 2024

STRENGTH
1RM Squat Clean in 15 minutes

 

METCON
For Time:
100/80 Row Calories
EMOM including 0:00
1 Squat Clean (70% of 1RM)
*12 minute time cap

View Class Schedule
Tuesday March 26, 2024

Plyometric SuperSet
3 sets: E4MOM (12 minutes total)
6 Sumo Deadlift High Pull (40-50% of Clean 1RM)
*each rep performed as singles with the goal being explosive movement
6 Box Jumps (building in height each set)
6 Medball Explosive Chest Press (20/14)

METCON
15 Minute AMRAP:
50 Box Step Ups (24/20in)
40 Russian Kettlebell Swings (53/35)
30 Hand Release Pushups
20/15 Bike Calories

 

View Class Schedule
Wednesday March 27, 2024

STRENGTH
Pull-up Progression Strength: (Horizontal)
4 Sets: in 12 minutes
8 Barbell Bent Over Rows (roughly 50% of Clean max)
8 Feet Elevated Ring Rows
rest 1 minute after each set
-after 4th set-
1 Burnout Set of max rep ring rows

METCON
Skill Intervals
4 Sets:
3 Ring Complexes (RX: 1 Toes To Ring + 1 RMU) (Int & Sc: 8 TTR)
15 Wallballs (20/14)
45 DU
-rest/walk 1 minute-
*14 minute time cap

View Class Schedule
Thursday March 28, 2024

THURSDAY BURN
Station 1: 9 Minute EMOM
12/9 Calorie Bike
12 Wheymens
:30-45 Plank (RX+ = HS Hold)
-rest 3 minutes-
Station 2: 9 Minute EMOM
15/12 Calorie Row
12 Banded Good Mornings
:30-45 Wall-Sit
-rest 3 minutes-
Station 3:
3 Rounds Not For Time:
15 Barbell Bicep Curl (45/35)
15 Banded Tricep Pushdown
15 Barbell Strict Press (45/35)

View Class Schedule
Friday March 29, 2024

STRENGTH
1RM Jerk (S2OH) in 15 minutes

METCON
“Isabel”
30 Snatches For Time
(135/95)
*8 minute time cap

View Class Schedule
Saturday March 30, 2024

*NO 9:30AM CROSSFIT CLASS*

Schedule is as follows:
8AM CrossFit Class
8-11AM Open Gym

9:30AM- Weightlifting Seminar with Coach Erin *pre-registration required, class is capped*

METCON
25 Minute AMRAP:
Partner A: 400m Run
Partner B: Accumulate rounds of “Cindy”
Cindy = 5 pull-ups, 10 pushups, 15 squats

*Score = Max Rounds of Cindy
*when partner A returns from the run they will pick up where partner B left off and vice versa

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
Register Now