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 April 6, 2020

STRENGTH

OHS 1RM

(20 MINUTES)

METCON

4 ROUNDS FOR TIME:

10 STRICT HANDSTAND PUSH UPS

10 POWER CLEANS (155/105#)

50 DOUBLE UNDERS

15 MINUTE TIME CAP

 

*THIS SHOULD BE A 10ISH MINUTE WORKOUT.  SCALING OPTIONS BELOW.  HERE IS THE KICKER OF THIS WORKOUT, THE POWER CLEANS MUST BE 10 TOUCH AND GO EACH ROUND!  IF YOU DROP THE BAR AFTER REP 8, THAT’S A NO REP AND YOU’RE BACK TO ZERO.  PICK YOUR WEIGHT APPROPRIATELY.

SCALING OPTIONS:

10 STRICT HSPU >> 10 KIPPING HSPU >> 20/15 PUSH UPS

50 DOUBLE UNDERS >> 1:00 OF DOUBLE UNDERS >> 100 SINGLE UNDERS

View Class Schedule
Tuesday April 7, 2020

STRENGTH

DEADLIFTS (25 MINUTES)

5×5 @ 75-80%

*USE THE SAME WEIGHT FOR ALL 5 SETS.  THESE SHOULD BE TOUCH AND GO REPS!

METCON

100M ROW SPRINT

REST 1 MIN

X 5

*RECORD YOUR SPLIT TIMES.

View Class Schedule
Wednesday April 8, 2020

STRENGTH

BENCH PRESS (20-25 MINUTES)

5×5 @ 75% OF 1RM

*SAME WEIGHT FOR ALL 5 SETS.  REST 2ISH MINUTES BETWEEN EACH SET

 

METCON

FOR TIME:

1 MILE RUN

THEN,

7 ROUNDS:

25/20 PUSH UPS

7/5 BAR MUSCLE UPS

25 MINUTE TIME CAP.

 

*1 MILE RUN BUY IN! CHIP AWAY AT THESE ROUNDS.  IF YOU CAN’T DO MORE THAN 4-5 PUSH UPS PER SET, RAISE YOUR HANDS ON A BENCH OR BOX TO MAKE THEM MANAGEABLE, AND SCALE THE MUSCLE UPS TO CTB PULL UPS OR PULL UPS.

View Class Schedule
Thursday April 9, 2020

STRENGTH

EVERY 1:30 FOR 15 MINUTES:

2 TEMPO BACK SQUATS

 

*10 SETS! 4-5 SECONDS ON THE WAY DOWN.  GO AROUND 70% HERE.  KEEP YOUR SPEED ON THE WAY UP.

METCON

3 ROUND FOR TIME:

25 WALL BALL (20/14#)

50 DOUBLE UNDERS

25/20 CALORIE BIKE ERG

50 DOUBLE UNDERS

25 AIR SQUATS 

50 DOUBLE UNDERS

REST 2 MINUTES

22 MINUTE TIME CAP

 

*YOU CAN USE AN ASSAULT BIKE IF NEEDED OR RUN 400M. EACH ROUND SHOULD BE IN THE 5-7 MINUTE RANGE IDEALLY.

View Class Schedule
Friday April 10, 2020

STRENGTH

BARBELL COMPLEX FOR MAX WEIGHT

1 STRICT PRESS

2 PUSH PRESSES

3 PUSH JERKS

METCON

EVERY 3:30 FOR 21 MINUTES (6 ROUNDS):

300/250M ROW

15 AB MAT SIT UPS

9 PUSH JERKS (185/125#)

 

*PUSH JERKS SHOULD BE FAIRLY HEAVY BUT UNBROKEN.

View Class Schedule
Saturday March 28, 2020

METCON

2 ROUNDS

10 MIN AMRAP

10 AIR SQUATS

9 DB SNATCHES, RIGHT ARM

10 PUSH UPS

9 DB SNATCHES, LEFT ARM

REST 3MIN

♀ 35-lb. DB ♂ 50-lb. DB

 

View Class Schedule

CROSSFIT CLASSES

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.

ON RAMP TRAINING

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 admin@carolinacrossfit.com 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

COMPETITION

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

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

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

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

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!