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 May 10, 2021

STRENGTH

OHS from the floor

3-3-3-3-3

*Perform a snatch to get the bar into OHS position. You may squat snatch the first rep.

METCON

For time:

100 DU Buy-in

then,

3 Rounds of:

5 Power Cleans 

5 S2OH

then,

100 DUs

then,

3 Rounds of:

3 Rounds of:

5 Power Cleans 

5 S2OH

then,

100 DUs

20 minute time cap

Men: 185lbs

Women: 125lbs

*The barbell should be moderate to heavy today around 65 – 70% of your 1RM clean. Keep single unders at 1:1.

View Class Schedule
Tuesday May 11, 2021

STRENGTH

15 minutes of:

HS walking practice

+

3 sets of 8 – 10 strict pull ups (1 set every 5 minutes)

METCON

4 RFT

400m Run

15 TTB

50ft HS walk

15 min time cap

*Scale TTB to hanging leg or knees raises, then V-ups. Sub 20 wall facing shoulder taps for the HS walk today.

View Class Schedule
Wednesday May 12, 2021

STRENGTH

Build to a heavy Pausing Front Squat double in 15 minutes

*Pause for one second in the bottom of each rep. Remember to stay tight as you fight for good position in the bottom of the front squat.

METCON

12min EMOM

Min 1: 8 Deadlifts 225/155lbs

Min 2: 5 Ring MUs

*A perfect Rx score on this day is 78 reps. Scale the DL weight to roughly half your 1RM. Substitute 7 burpee pull ups for the 5 ring MUs.

View Class Schedule
Thursday May 13, 2021

STRENGTH

10 min Bar MU practice

METCON

For time:

2 Rounds of:

800m Run

5 Power Snatches 165/115lbs

-Rest 1min-

2 Rounds of: 

400m Run

10 Power Snatches 135/95lbs

-Rest 1min-

2 Rounds of:

200m Run

15 Power Snatches 95/65lbs

25 min time cap

*Make sure the weights get a lot lighter as you progress. Be sure to begin with the end in mind. In relation to your 1RM snatch: Round 1 should be 60%, Round 2 is 50%, and Round 3 is 35 – 40%.

View Class Schedule
Friday May 14, 2021

STRENGTH

Build to a heavy Shoulder Press Triple in 15 minutes

*Perform at least 3 supersets of 8 Single arm bent DB or KB rows per arm.

METCON

For time:

800m Run

50 DUs

40 TTB

50 DUs

30 Russian KBS 70/53

50 DUs

40 TTB

50 DUs

800m Run

20 minute time cap

*Double unders are 2:1 today, and try to keep your first 800m run at or below your PR 1 mile time

For time:

800m Run

50 DUs

40 TTB

50 DUs

30 Russian KBS 70/53

50 DUs

40 TTB

50 DUs

800m Run

20 minute time 

*Perform 100 single unders today as a scale, and try to run your first 800m at or below your 1 mile PR time pace from a couple weeks ago.

View Class Schedule
Saturday May 15, 2021

METCON

35 min Partner AMRAP

P1) 400m Run

P2) 10 Single Arm Alt Devil’s press 50/35 + 10 Box Jumps 24/20

*There will always be a partner that is running, and once you complete 10 devil’s presses and 10 box jumps you may rest until your partner returns. Scale DB weight if needed so that you’re able to perform quick singles or touch and go reps.

 

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.

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 5 – 30 minute personal training sessions followed by 5 trial classes to experience our workouts, coaches, and community. Please email admin@carolinacrossfit.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!

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 - 7:30pm
  • 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!"

Taylor Thompson

CrossFit Coach

I grew up in the small town of Hillsborough, N.C., between Durham and Chapel Hill.  Growing up, l was always either enjoying the great outdoors or playing any number of sports. By high school, my focus had turned to baseball and I was nominated as a pre-season All-American for UA Baseball Factory my senior year. I attended the University of Mary Washington to play baseball, but after my first semester I decided to transfer to North Carolina State University and received my bachelor’s degree in economics.   I found CrossFit at the end of 2017 when I watched Fittest on Earth: A Decade of Fitness on Netflix. I was instantly hooked and obsessed. I knew then I had found what was missing in my life.  I am truly grateful and privileged to be a part of the CrossFit community at CCF. Every time I put on my Coach’s shirt it’s an absolute honor and dream come true!   In my free time, you can find me hiking around Asheville and soaking up the sun.

Bobby

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

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!