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 in to 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 25, 2023

STRENGTH

1 x 1

Build to a heavy single Squat Snatch in 10 to 12 minutes

*Rest as needed between lifts*

 

 METCON

Potato Chips

2000/1750m Row

*Every 2:00 including 0:00 perform 15/12 Push Ups

Time Cap 16 Minutes

View Class Schedule
Tuesday September 26, 2023

SKILLS AND DRILLS

Double Unders

METCON

Baked Potato

10 Rounds

16 Single Dumbbell Alternating Step back lunges 50/35

2 Wallwalks

Time Cap 16 Minutes

 

View Class Schedule
Wednesday September 27, 2023

STRENGTH

Clean and Push Jerk  1 x 1

Build to a heavy single in 10-12 Minutes

*Rest as needed between lifts*

METCON

Potatoes Au Gratin

3 Sets

5:00 AMRAP

8 Overhead Squats 95/65

8 Burpee Over Bar

8 Pull-Ups

-Rest 3:00 between sets-

Minimum Number of Rounds before scaling is 2 Rounds

View Class Schedule
Thursday September 28, 2023

STRENGTH

4 Rounds

12 Plate Front Raise @ Moderate weight, maintain quality

10 Standing Tricep DB French Press @ Moderate weight, maintain quality

-Rest 1 Minute between rounds-

METCON

French Fried Potatoes

2 Sets(1 Every 10:00)

20/16 Calorie Air Bike

20 V-Ups

25 Alternating DB Snatches 50/35

20/16 Calorie Air Bike

20 V-Ups

Time Cap each set 8 Minutes

View Class Schedule
Friday September 29, 2023

STRENGTH

1 x 10

Build to a heavy 10 rep Back Squat in 10-12 Minutes

METCON

Tater Tots

Teams of 2

300 Box Step Ups 20 Inch

*Every 2:00 including 0:00 perform 4 Sandbag Cleans 150/100 or Power Cleans 185/125*

*Share the 300 box between partners, each athlete does 2 cleans*

Time Cap 22 Minutes

View Class Schedule
Saturday September 30, 2023

METCON

Potato Salad

Teams of 2

200m Partner Run

20 Synchro Wallballs 20/14

40 Handstand Push Ups

200m Partner Run

20 Synchro Wallballs 20/14

30 Handstand Push Ups

200m Partner Run

20 Synchro Wallballs 20/14

20 Handstand Push Ups

200m Partner Run

20 Synchro Wallballs 20/14

10 Handstand Push Ups

Time Cap 22 Minutes

View Class Schedule
 

CROSSFIT CLASSES

Group Classes run throughout the day, almost every day of the week, and are designed to help you lose weight, gain strength, endurance, agility, balance, coordination, and accuracy all while having a good time and becoming a member of our community.

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 carolinacrossfit.staff1@gmail.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!
Register Now
 

COMPETITION

While our Group Class Program is designed to fit the large and 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 - 6:30pm
  • Sat 8am - 11am
Register Now