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 June 29, 2020


Bench Press

5 x 3 Reps @ 80% of 1RM


“Rogue Invitational: Event 2” (Scaled)

For Time:

30 Power Snatches (95/65#)

*4 Minute Time Cap.  Rest 1 minute then start the “Death by ground to overhead”


“Death By: Ground to Overhead”

11 Ground to Overhead (95/65#) in the first minute

12 Ground to Overhead (95/65#) in the second minute

13 Ground to Overhead (95/65#) in the third minute

Continue this for as long as you are able.

*Ground to OH can be Snatches or Clean and Jerks. Go until you cannot complete the reps in the minute time window.  Scale the weight as needed.  Honestly, if you are debating between 2 weights, go with the lighter for this workout!   


For Time:

600-400-200m Run

60-40-20 Air Squat

-Rest 3 Minutes-

20-40-60 Air Squat

200-400-600m Run

View Class Schedule
Tuesday June 30, 2020


Back Squat

5 x 5 @ 75-80%

*Use the same weight across all sets


“Rogue Invitational: Event 1”

For Time:

21 Thrusters 135/95lbs

21 Burpee Pull Ups

15 Thruster 155/105lbs

15 Burpee Pull Ups

9 Thruster 165/115lbs

9 Burpee Pull Ups

*If you are able, increase your weight on the thrusters each round.  Last set of 9 should be moderately heavy.  Start at a weight for the 21 that you can do in 1-2 sets.


10 Rounds:

1 Minute to complete:

20 Air Squats

Max Reps Burpees with remaining time

Rest 1 Minute

*Work for a minute, and rest for a minute. This wod takes 19 minutes exactly with the score being burpees.

View Class Schedule
Wednesday July 1, 2020


15 minutes of HS/HS Walking Practice

HERE is a great series from Carl Paoli!



“Rogue Invitational: Event 3”

For Time:

240 Double Unders


2 Rounds of:

60 Toes to Bar

30/24 Calorie Bike 

18 Minute Time Cap

*Cap the double unders at 5 minutes.  Break up the TTB into smaller sets to stay moving.  You may use any bike.



20 Minute Alternating EMOM:

Min 1: 200m Run

Min 2: 20 Air Squats

Min 3: 200m Run

Min 4: 20 Sit ups

View Class Schedule
Thursday July 2, 2020


“Rogue Invitational: Event 5” (Scaled)

For Time:

40/32 Calorie row

30 Squat Cleans

20 OH Lunges

40 Push presses

20 OH Lunges

30 Squat Cleans

40/32 Calorie Row

Men: 95lbs

Women: 65lbs

*25 minute time cap


5 Rounds for Time:

400m Run

20 Box Jumps

20 Push Ups

View Class Schedule
Friday July 3, 2020


Overhead Squat


*Looking for a heavy single today!


“Rogue Invitational: Event 6” (Scaled)

For Time:



Hang Power Clean

Front Squat 

Men: 135lbs

Women: 95lbs

*Scale the weight so that no round takes more than 2 sets per movement.


For Time:

1 Mile Run

Rest 3 Minutes

800m Run

Rest 2 Minutes

400m Run

Rest 1 Minute

200m Run

View Class Schedule
Saturday July 4, 2020


For time:

800m Run


4 Rounds of,

200m Plate run 25/15lbs

20 OH plate lunges

20 plate squats

20 plate burpees


800m Run

*30 Minute Time Cap


10 Rounds for Time:

15 Air Squats

100yd Sprint

30 Double Unders

*Alternate rounds with a partner for 10 rounds each OR Rest 1 Minute after each round.


View Class Schedule


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.


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 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


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 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 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 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 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!