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 February 19, 2024

Deadlift 5×1 (90-95%)
*15 minutes*


Open Workout 20.3 “Bobby’s Version”
Wallball (20/14)
Immediately into:
Goblet Squat (70/50)
50ft HSW (Scale: 5 Wall Walks, 50ft Bear Crawl)
*9 minute time cap

View Class Schedule
Tuesday February 20, 2024

Bench Press 5×1 (90-95%)
*15 minutes*

3-2-1 Rope Climbs
300ft-200ft-100ft Farmers Carry (70s/53s)
30-20-10 / 25-15-10 Row Calories
*15 minute time cap


View Class Schedule
Wednesday February 21, 2024

3 Rounds in 15 minutes: (5 min per round)
8 Strict Press @ 72-75%
6/6 Single Arm Kneeling Dumbbell Row on Bench (RPE 7/10)
8/8 Rotational Medball Wall Slams (14/10)
:20 Front Rack Barbell Hold @ 60% of FS

6 Min AMRAP:
14 Burpee to a 6” target
100ft Walking Lunge

2 minute rest

6 Min AMRAP:
6 Burpee Pull-ups
24 DU / 36 SU

View Class Schedule
Thursday February 22, 2024

10-15 Minutes of BMU Practice

25 Min EMOM:
Minute 1: 3-6 BMU
Minute 2: 12/9 Calorie Bike
Minute 3: 5 Renegade Row (50s/35s)
Minutes 4&5: 200m Run

View Class Schedule
Friday February 23, 2024

Back Squat 5×1 (90-95%)
*15 minutes*

10 Min AMRAP:
10 Clean and Jerk (95/65)
10 TTB
10 Box Step Ups (24/20)

View Class Schedule
Saturday February 24, 2024

“Helfer” – CCF Benchmark
7 RFT:
21 Air Squats
15 Push-ups
12 PVC Sit-ups
9 Pull-ups
6 DL 275
-rest 1 minute-
*30 Minute Time Cap

View Class Schedule


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 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.


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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