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 into 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 July 13, 2020


Bench Press 

3 x 5 @ 75%+

*Do 8 Strict Chin Ups after each set!  Go at 75% of just a bit heavier if you feel good.


5 Rounds for Time:

7 Muscle Ups

20 Alt DB Snatches 50/35#

16 Minute Time Cap


*If you aren’t doing muscle ups, do 14 pull ups AND 14 push ups.  DB Snatches should be steady with minimal rest. Choose a moderately heavy DB.

View Class Schedule
Tuesday July 14, 2020


Front Squat 


*First set should be around 85%, see if you can work up to a heavy rep for the day.  Add just a touch of weight each single.


2 Rounds For Time:

800m Run or 1000m Row

Rest 1:30

200m Run or 250m Row

Rest :30

200m Run or 250m Row

Rest :30

200m Run or 250m Row 

Rest :30

200m Run or 250m Row

Rest 1:30

*The 800 should be at an easy pace.  The 200’s should be at a harder pace!  You can do this on a bike or rower too! Double the rower meters on the bike.

View Class Schedule
Wednesday July 15, 2020


Squat Snatch

Every 90 sec for 6 sets

3 @ 70 – 80% of 1RM



For Time:

1,000m Standing Bike Erg 

15 Snatches (135/95#)

1,000m Standing Bike Erg

12 Snatches (135/95#)

1,000m Standing Bike Erg 

9 Snatches (135/95#)

15 Minute Time Cap

*NO SEATS on the bikes today! Pick a weight that is moderately light. The snatches should be quick singles, and all Squat Snatches. You can sub a 400m Run for the bike!

View Class Schedule
Thursday July 16, 2020

STRENGTH (focusing on technique today not weight)

Strict Press (5 minutes)


*Work up in weight each set. Go from the floor today.

Push Press

3-3-3-3 (5 minutes)

*Same thing, keep working up in weight from the floor.

Split Jerk

1-1-1-1-1 (5 minutes)

*Finish with 5 good split jerks from the floor.  So essentially 5 power cleans and 5 split jerks here.


20 Minute AMRAP:

200m Run

15 Burpees

200m Run

50’ Handstand Walk

Rest 1 Minute



*Scale for Handstand Walk is 15 Barbell Push Presses.

View Class Schedule
Friday July 17, 2020


10 Minute EMOM:

5 Ring Muscle Ups


5 Strict CTB Pull ups


*Shoot for ONE good set each minute.  Anywhere from 1-5 good reps to get some practice and volume in.  Should be skill work today working on quality of movement.  Otherwise work on your pull ups.


For time:

800m Run

40 Hang Power Snatches 115/80lbs

30 HR Push Ups

Rest 2min

800m Run

40 Hang Power Cleans 115/80lbs

30 HR Push Ups

*20 Minute Cap

*Sub for BMU = 2 x Toes to bar.  If you aren’t doing Handstand Walk, you can do 25 Push Presses at (95/65#).

View Class Schedule
Saturday July 18, 2020


30 Minute AMRAP:

8 Single Arm DB Thrusters 50/35lbs

4 Handstand Push Ups

2 Power Clean (225/155#)

Scaling Options:

3 HSPU >> 6 HR Push Ups >> 9 Hands Elevated Push Ups

Power Clean = 70 – 75% of 1RM

View Class Schedule


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

Fitness encompasses many different areas including; cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, accuracy, skill adaptation, and with emphasis on the basic understanding of “how” to train- learning how to perform simple movements safely and correctly.

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.
  4. Post-workout recovery techniques to prepare you for the rest of your day and for your next workout.


The first step to becoming a member at CCF, or if you just want to see what CCF is about, is to come try our free intro class. During this 60 minute class, you will have the opportunity to learn about our program, get a tour of the facility, and participate in a beginner-level workout. Intro classes are offered Monday or Wednesday at 6:30pm. Please email to check availability and to let us know when you would like to come in. If you cannot make this intro time, we can set up a one on one intro class for you!

Please Note:

  • Intro classes must be reserved in advance
  • Be sure to arrive at least 10 minutes early
  • You will need to bring workout attire and a water bottle


While our Group Class Program is designed to fit the large, 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 - 8:30pm
  • Thu 3:30pm - 7pm
  • Fri 5am - 7:30pm
  • Sat 8am - 11am
Register Now

Ben Aiken

General Manager/Head Coach

Ben began his CrossFit journey at CCF in 2011 as a member, and after obtaining his CrossFit Level 1 he worked as a full time coach before moving accepting the Head Coach position at Swamp Rabbit CrossFit in Greenville, SC where he served for 4 years. Fascinated by gymnastics at an early age, Ben went on to become a USA Gymnastics Certified Instructor, and has had the opportunity to teach many seminars in gymnastics and strength and conditioning in several CrossFit gyms in North Carolina, South Carolina, and Georgia. Ben says, "CrossFit is the only place where my mind, body, and spirit are called up all at once in the pursuit of thing we call fitness. My challenge to you is: Dig deep, and discover WHY you are here!"


Richard Snyder

Assistant GM

I began CrossFit five years ago after my freshman year of college. I started in a small gym in Bluffton, SC called CrossFit 843, which has now grown into a very large gym. The majority of my fitness experiences have solely been in CrossFit. Before this, I played many sports, including being a 4 time all-region tennis player in high school and making the Men’s Club Volleyball and Soccer team at the University of South Carolina. I do not do a lot outside of the gym since I am always here but I love playing sand volleyball with friends and occasionally painting or drawing. My favorite part of fitness is Olympic weightlifting and gymnastics, which makes CrossFit the perfect fitness outlet for me. I love the people and community here at CCF and I am excited to have many more great experiences in this gym.


Bobby Gierszal

Director of On-Ramp Program

I grew up in Cleveland, Ohio and Charleston, SC where I attended Wando High School. I started weightlifting for the Wando football team in 8th grade which was a great way to build strength and agility. Then, I discovered the sport of Crossfit and started a foundations program at Crossfit Wando the summer after my senior year. I have been training hard ever since and I began coaching Crossfit about 2 years ago.

My favorite part of Crossfit is the variety of movements and lessons that you need to learn. There will never be a shortage of things you need to improve on. I believe that’s important for personal growth in the sport and in life. Olympic lifting is absolutely my favorite part of Crossfit though.

Outside the gym I am a senior Marketing and Supply Chain Major at USC. I love to spend time with my lovely lady Coach Haley, watching/playing football, GO BROWNS (FUN FACT: all Browns fans must have their tear ducts removed at birth to avoid constant sadness), and spending time outside.


Haley Jones

Awesome AM Coach

My name is Haley Jones and I am from Spartanburg, SC. I am currently a senior at the University of South Carolina getting my Bachelor’s of Science in Exercise Science. When I’m not at the gym I’m usually going on adventures with my boyfriend Coach Bobby! My favorite CrossFit movement is a thruster!