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 June 17, 2024

STRENGTH
Snatch Complex:
Build to a heavy complex in 12-15 minutes:
Power Snatch + Hang Squat Snatch + Overhead Squat

 

METCON
For Time:
40 Hang Power Snatches (45/35)
20/16 Calorie Bike
40 Push Press (45/35)
20/16 Calorie Bike
40 Hang Clean and Jerks (45/35)
20/16 Calorie Bike
40 Thrusters (45/35)
20/16 Calorie Bike
*15 minute time cap

View Class Schedule
Tuesday June 18, 2024

STRENGTH
Strict Press and Vertical Pull (Week 3)
E3MOM x 4
10 Strict Press @ 65-68%
3.3.3 Strict Pull-Ups
*the period indicates a :05-:10 rest between sets of 3

METCON
4 Rounds For Time:
400m Run
10 BMU
*14 minute time cap

 

View Class Schedule
Wednesday June 19, 2024

STRENGTH
Heavy Back Squat Sets (in 20 minutes)
2 Sets of 5 reps @ 77-82%
3 Sets of 3 reps @ 83-88%
-rest 2-3 minutes between sets-
*can build slightly throughout the sets to a heavy 3

METCON
“Annie”
50-40-30-20-10
Double Unders
Abmat Sit-Ups
*10 minute time cap

View Class Schedule
Thursday June 20, 2024

BURN
25 Min EMOM:
Minute 1: Max Reps Awkward Medball Get-Up + 25ft Bear Hug Carry (8-100lbs)
Minute 2: 30 Second Lunge Iso Hold each leg
Minute 3: 10 Burpees to a 6” target
Minute 4: 12/9 Calorie Bike
Minute 5: rest

Post Burn PUMP:
3 Sets:
15 Barbell Bicep Curls (45/35)
15 Barbell Strict Press
15 Barbell Standing Tricep Extensions
*cannot put the barbell down once you begin the bicep curl, go right from one movement into the next with minimal rest for MAXIMAL PUMPAGE

View Class Schedule
Friday June 21, 2024

STRENGTH
3 Sets: Every 4 Minutes
:10 Bike Sprint
50ft Burpee Broad Jump (cover as much ground as possible on the broad jumps)
2 Power Clean and Jerks (building slightly throughout sets to a difficult double, performed as singles not TnG)

METCON
THE COVER 3 TOTAL MASHUP
14 Minute AMRAP:
30/24 Calorie Row
5 Front Squats (225/155) (185/125) (135/95) *from the ground
5 Ring Complexes (RX: TTR + RMU) (INT: TTR + Ring Pull-Up) (SC: Burpee TTR)

View Class Schedule
Saturday June 22, 2024

C3 HYROX PARTNER SAMPLER
For Time:
800m Run
200ft Burpee Broad Jump
800m Run
8 Rope Climbs
800m Run
400ft Walking Lunge
800m Run
120 Wallballs (20/14)
*runs must be split 400/400
*everything else is split as desired
*30 minute time 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 2 group classes to experience our workouts, coaches, and community. These 6 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 $25

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

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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
Register Now