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 October 19, 2020

STRENGTH

Back Squat

10-10-10-10-10

*Wok up in weight each set.  These should be SPEED REPS.  Don’t rest at the top!  Your top set should be only 60-65% of 1RM.

METCON

15 Minute AMRAP:

5 Round Buy-in of:

20 Empty BB Thrusters

15 Toes to Bar

With Remaining Time, AMRAP:

10 Empty BB Hang Power Snatches

5 Bar Muscle Ups

*The first 5 rounds of this workout you do 15 TTB, and then do bar muscle ups after that for rounds 6+. Your score begins at the 6th round. 

Scaling Options:

Toes to Bar 🡪 Knees to Chest

5 Bar Muscle Ups 🡪 10 Chest to Bar Pull Ups 🡪 10 Pull Ups

View Class Schedule
Tuesday October 20, 2020

STRENGTH

Bench Press 

5 x 5 @ 80-85% of 1RM

*These percentages are based on your old 1RM so they’ll be challenging, but not impossible.

METCON

7 Rounds for Time:

5 Power Cleans (165/125#)

10 Bar Facing Burpees

Rest 1 min

20 min time cap

*The cleans should be fast singles or touch and go!  The focus today is INTENSITY! This workout will take between 15-20 minutes with sub 15 minutes as the target.

View Class Schedule
Wednesday October 21, 2020

STRENGTH

Build to a heavy complex in 15 minutes

Power Snatch + Overhead Squat

*Work up in weight as needed. Get 5 good sets here!  Count your first set as your first warm up set.

METCON

Every 3 Minutes for 15 Minutes:

20/15 Calorie Bike/Ski/Row

50 Double Unders

10 Pull Ups

*If the clock catches you, this becomes an AMRAP.  Work on your pull ups today

Scaling Options:

50 Double Unders >> 0:45-1:00 of Double Unders >> 100 Single Unders

View Class Schedule
Thursday October 22, 2020

STRENGTH

HR Deadlift 

5-5-5-5

*Do these as SINGLES, resetting at the bottom of each rep!  Work up to a decent set of 5 for the day. Do 15 V-Ups with a PVC Pipe after each set of deadlifts.

METCON

For Time:

2,000m Row

25 minute cap

*Run 200m Every 3:00 until you finish your 2k row. Start this wod on the 200m run!

View Class Schedule
Friday October 23, 2020

STRENGTH

1 & ¼ Front Squat

5 x 3

*Work up in weight each set.

Weighted Strict Chin Ups

5 x 3

*Work up in weight if you can.  Underhand Grip.

Do a set after each set of strict press.

METCON

3 Rounds for Time:

10 Ring Muscle Ups

10 Strict Deficit Handstand Push Ups (3.5/2”)

100 Double Unders

*16 Minute Time Cap

Scaling Options:

10 Bar Muscle Ups 🡪 15 Chest to Bar Pull Ups >> 15 Pull Ups

10 Deficit HSPU 🡪 Strict HSPU🡪 Kipping HSPU >> 15 Push Ups

100 Double Unders 🡪 2:00 of Double Unders 🡪 200 Single Unders

View Class Schedule
Saturday October 24, 2020

METCON

35 Minute AMRAP:

400m Run Together

24 Syncro Air Squats

24 Alternating Single Arm Dumbbell Snatch (70/50#)

24 Weighted Box step overs 20” for everyone

 

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.

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
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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

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

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!