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 September 28, 2020


7 minute Bench press EMOM

3 – 5 Reps @ 70% of 1RM


For 6 Cycles:

3 Minute AMRAP:

25/20 Calorie Bike or Row

10 Push Presses 95/65lbs

Max Reps Toes to Bar

*Score= total TTB.  You should be getting at lease 20-30 seconds on the TTB each round.  Scale the reps and weight as needed.  Push Press should be at a weight where you can do one set unbroken at a moderate weight.

View Class Schedule
Tuesday September 29, 2020


Power Clean + Squat Clean 


*Work up in weight to a heavy set for the day. 


For time:

50 WBs

5 Bar facing burpees

5 Dead lifts

40 WBs

5 Bar facing burpees

5 Dead lifts

30 WBs

5 Bar facing burpees

5 Dead lifts

20 WBs

5 Bar facing burpees

5 Dead lifts

10 WBs

5 Bar facing burpees

5 Dead lifts

Men: 20lb med ball & 225lb barbell

Women: 14lb med ball & 155lb barbell

20 minute time cap

*Time or total reps is your score.

View Class Schedule
Wednesday September 30, 2020


5min EMOM

30sec Max Effort HR push ups

30sec Rest

*The goal is to work for the entire 30 seconds each time.


22 Minute AMRAP:

15/12 Cal Bike or Row

12 Alt DB/KB snatch 50/35lbs

6 Bar Muscle Ups

Rest 1 Minute

*Scaling for the bar muscle ups should be 10 CTB Pull Ups.

View Class Schedule
Thursday October 1, 2020


Every 5 Minutes for 25 Minutes:

3/2 L-sit Chin Ups

6 Strict Handstand Push Ups

9 Box Jumps 24/20”

200m Run

*If the clock catches you, Rest 1 Mintue after your round and make this an amrap!  Handstand Push Ups should be something you can do in 1-2 sets.  Do strict, kipping, or 12 hand release push ups for a scale.

Scaling Options:

3/2 L-sit >> 6/4 Strict CTBs >> 12/8 Strict Pull ups

View Class Schedule
Friday October 2, 2020


SQUATOBER Begins Today!

Back Squat (15 minutes)


Front Squat (10 minutes)


*Today we’re testing our 1RM’s, and we’ll retest at the end of the month!


1 Min Max Cal sprint on Bike

*Bring an extra bag lunch because it will be eaten by this wod!

View Class Schedule
Saturday October 3, 2020


With a Partner, 20 Minute AMRAP:

1,000m Run or Row

100 Single Arm DB Thrusters 50/35lbs

1,000m Run or Row

100 Burpee Box Jumps (24/20”)

Max DU’s with Remaining Time

*One person works at a time.  Pick a weight on the thrusters you can do sets of 10 back and forth.

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.


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

PM CrossFit Coach

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

Operations Manager and Director of On-Ramp Program

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.

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

Gymnastics and Nutrition Specialist

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!