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 October 2, 2023

SKILLS AND DRILLS

Double Unders

 

 METCON

“Nasty Girls”

3 Rounds

50 Air Squats

7 Ring Muscle Ups

10 Hang Power Cleans 135/95

Time Cap 14 Minutes

View Class Schedule
Tuesday October 3, 2023

STRENGTH

5 x 5

Every 2:00 x 5 sets

5 Back Squats @60% of 1RM and build to 75-80%

METCON

“On October 3rd, he asked me what day it was”

Every 5:00(4 sets)

20/16 Calorie Air Bike

20/16 Calorie Row

Time Cap each set 3 Minutes

 

View Class Schedule
Wednesday October 4, 2023

CORE WORK

4 Sets:

10 Single Arm KB situps(left)

10 Single Arm KB situps(right)

30 Sec Hanging L-Sit Hold

10 Alt. v-up + v-ups (R + L + Both = 1)

:45 Sec Overhead DB hold(each side)

Rest 2:00 between sets

METCON

“On Wednesdays, we wear pink”

50 Toes to Bar

40 Burpee to Bar(6″ reach)

30 Strict Handstand Push Ups

20 Box Jumps 30/24

10 Rope Climbs or 30 Strict Pull-Ups

Time Cap 20 Minutes

View Class Schedule
Thursday October 5, 2023

STRENGTH

Mini Pump

4 Rounds

10 Weighted Hip Thrust @ Moderate weight

10 Deficit Sumo DB/KB Deadlift @ Moderate weight

10 GHD Hip Raise @ Moderate weight

-Rest 3 Minute between rounds-

METCON

“That’s why her hair is so big. It’s full of secrets”

For Time

200m Run

10 Squat Snatches 95/65

300m Run

6 Squat Snatches 135/95

400m Run

2 Squat Snatches 155/105

-Rest 3:00-

2 Squat Snatches 155/105

400m Run

6 Squat Snatches 135/95

300m Run

10 Squat Snatches 95/65

200m Run

Time Cap each set 8 Minutes

View Class Schedule
Friday October 6, 2023

STRENGTH

Turkish Get Up Carries

3 Rounds

Turkish Get up(Stand up portion only) left arm

100ft Overhead Carry Left

Turkish get up(down to ground portion)

*Repeat on right side

METCON

Regina George and Gretchen Weiners

Teams of 2

Every 6:00 (4 sets)

75 Double Unders(each same time)

Partner 1: 10 Dumbbell Box Step Overs 50s/35s 24/20

Partner 2: 15 GHD Sit-Ups or Stick Sit-Ups

*Both working at the same time and switch when station is completed*

Time Cap each set 4 Minutes

View Class Schedule
Saturday October 7, 2023

METCON

“You Go Glen Coco”

Teams of 2

10 Rounds Each

10 Dumbbell Bench Press 50s/35s or Bench Press 135/95

50ft Sled Push 3×45/2×45 or 20 Jumping Air Squats or 50ft Bodyweight Lunge

(Complete 1:1)

Time Cap 20 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