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 March 23, 2020

METCON

21-18-15-12-9

SHOULDER TO OH 135/95

T2B

400M

SKILL WORK

CASH OUT

PULL UPS

WITH A TEAM OF 3-4 ALTERNATE

1-2-3-4-5-6-7-8-9-10

AT HOME WOD

For Time:

5 Walkouts, 50 Lateral Jump Squats

10 Walkouts, 50 Lateral Jump Squats

15 Walkouts, 50 Lateral Jump Squats

20 Walkouts, 50 Lateral Jump Squats

25 Walkouts, 50 Lateral Jump Squats

*Walkouts –  Click HERE for Video

*Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6″ in height). Let’s

find something that resembles the side of a dumbbell to give ourselves an object to jump over.

View Class Schedule
Tuesday March 24, 2020

STRENGTH

OVERHEAD SQUATS

5 X 3

 

METCON
FOR TIME:
50 TOES TO BAR
40 BOX JUMP OVERS (24/20”)
30 POWER SNATCH (135/95#)
20 OVERHEAD SQUATS (135/95#)
*TIME CAP = 15 MINUTES

AT HOME WOD

On the 0:00… 1 Mile Run

On the 10:00… 100 Burpees

On the 20:00… 1 Mile Run

*Time Cap 30 minutes

CASHOUT

“Death by Burpees”

Round 1 – 5 Burpees

Round 2 – 6 Burpees

Round 3 – 7 Burpees

*Continue to add (1) rep for as far as possible. When you’re no longer able to get all the burpees done in the remaining time, you’re done. Enjoy.

 

View Class Schedule
Wednesday March 25, 2020

METCON

5 ROUNDS FOR TIME:

15/12 BIKE CALORIES

50 DOUBLE UNDERS

15/12 STRICT HANDSTAND PUSH UPS

 

SKILL WORK

4 ROUNDS FOR QUALITY:

12 DOUBLE DUMBBELL BENT OVER ROWS

12  DOUBLE DUMBBELL OVERHEAD SIT UPS

50’ HANDSTAND WALK OR 1:00 HANDSTAND HOLD

AT HOME WOD

AMRAP 6:

Odd-Object Reverse Lunges

20 Odd-Object Lateral Hops

4 Odd-Object Reverse Lunges

20 Odd-Object Lateral Hops

6 Odd-Object Reverse Lunges

20 Odd-Object Lateral Hops

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

Odd-Object Ground to Overhead

20 Odd-Object Lateral Hops

4 Odd-Object Ground to Overhead

20 Odd-Object Lateral Hops

6 Odd-Object Ground to Overhead

20 Odd-Object Lateral Hops

Continue to add (2) Odd-Object Ground to Overhead per round

*Here are a few things to keep in mind when choosing an “odd object”:

  1. Is the object compact?
  2. Is the object too light/heavy for the assigned workout?
  3. Will I need to use this object later today?
  4. Is the object durable?

Remember, there is nothing more functional than adding an odd object to your workouts, and don’t forget to have fun! Don’t forget to tag us on instagram and facebook!

View Class Schedule
Thursday March 26, 2020

STRENGTH

10 MINUTE EMOM:

2 BENCH PRESS @ 80% OF 1RM

 

METCON

FOR TIME:

500M ROW TIME TRIAL

AT HOME WOD

AMRAP 20:

15 Hand-Release Pushups

18 Bent over Backpack Rows

21 Glute Bridges

*Make no mistake, this is a push up workout! Make sure that you don’t work to failure on any sets as it will take a long time for your “push up meter” to recharge. Scale the reps as needed to keep the intensity high!

View Class Schedule
Friday March 27, 2020

5 MINUTE E2MOM:

6 POWER SNATCHES

5 MINUTE EMOM:

3 POWER SNATCHES

5 MINUTE EMOM:

1 POWER SNATCH

 

METCON

EVERY 3 MINUTES X 15 MINUTES:

21/18 CALORIE BIKE ERG

7 OVERHEAD SQUATS (135/75#)

AT HOME WOD

3 Rounds

1:00 Minute at Each Station

Odd Object Thrusters

Odd Object Cleans

Hops over Odd Object

Odd Object Reverse Lunges

Burpees

Rest

*This is a 17 minute workout with 15 minutes of work, and 2 minutes of built in rest. Do your best and don’t be afraid to get close to that dreaded redline!

View Class Schedule
Saturday March 28, 2020

5 Rounds for Time:

8 T2B

8 Power Cleans (95/65)

8 Bar Facing Burpees

8 S2OH (95/65)

Rest 2:00

 

5 Rounds for Time:

8 S2OH

8 Bar Facing Burpees

8 Power Cleans

8 T2B

AT HOME WOD

AMRAP 25:

10 Air Squats + 400m Run

20 Air Squats + 400m Run

30 Air Squats + 400m Run

Continue to add (10) squats per round

*Take video of yourself performing the air squat prior to starting the workout to ensure that you know what proper depth feels like, and make sure that you hold yourself to this standard. Remember, we DO NOT sacrifice quality of movement for “hips below the knee” standards.

*Here’s a version if you have your own jump rope!

For Time:

10 Air Squats + 50 Double-Unders

20 Air Squats + 50 Double-Unders

30 Air Squats + 50 Double-Unders

40 Air Squats + 50 Double-Unders

50 Air Squats + 50 Double-Unders

60 Air Squats + 50 Double-Unders

70 Air Squats + 50 Double-Unders

*Today is a great day to work on your Double Under skills! If you’re not able to complete 50 reps, give yourself 1 to 2 minutes to practice after each set of air squats knowing that progress is being made!

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!