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 14, 2021


Squat Snatch

Every 90sec  
0:00 – 2 @50%
1:30 – 2 @60%
3:00 – 2 @65%
4:30 – 2 @70%
6:00 – 2 @75%
7:00 – 1 @75%+

8:00 – 1 @75%+

9:00 – 1 @75%+

10:00 – 1 @75%+

 *The first 6 minutes are meant to be a bit of a warm up, and at the 6 minute mark all reps should be at or heavier than 75% of your 1 rep max.


For time:

15/12 Cal bike

20 Reverse DB/KB lunges in place 50/35lbs


Bar MUs

18 min time cap

*Scale the DB/KB weight to keep the lunges unbroken, and hold the weight at your chest or higher. The scales for Bar MUs today are chest to bars, pull ups, or double the jumping pull ups.

View Class Schedule
Tuesday June 15, 2021


Build to a heavy complex in 15 min

1 Power Clean + 1 Hang Squat Clean + 2 Push Jerks



50 DUs

5 S2OH @ 135/95lbs

25 Ab mat sit ups

12 min time cap

*Scale DUs to 1 minute of practice or 100 single unders.

View Class Schedule
Wednesday June 16, 2021


15 min of Ring MU practice


10 RFT

5 Supinated Chin ups

4 DB Snatches 70/50lbs

3 Strict HSPUs

*Scale chin ups to supinated (palms up) ring rows. Grab a heavy DB today for snatches and scale the HSPUs to 2x hand release push ups.

View Class Schedule
Thursday June 17, 2021


For time:

600m Run

30 WBs 20/14lbs

10 Russian KBS 70/50lbs

400m Run

20 WBs

10 Russian KBS

200m Run

10 WBs

10 Russian KBS

200m Run

20 WBs

10 Russian KBS

400m Run

30 WBs

10 Russian KBS

600m Run

25 minute time cap

View Class Schedule
Friday June 18, 2021


Back Squat 
5×6 Reps @75% 
*Moderate weight today so move the bar fast, and rest 1-2 minutes between sets 


For time:

2000/1600m Row

100 single arm DB/KB thrusters 50/35lbs

18 minute time cap

*You may partition the work however you like.

View Class Schedule
Saturday June 19, 2021


For Time in a Team of 3:

300/240 Echo bike calories

While one partner is on the bike the other two work on:

3 Rounds

100 TTB

100 DB Snatches @ 50/35lbs

*If your team finishes the 3 Rounds before the 6000m then just keep working on the bike until the calories are done.

Scaling Options: Scale the DB weight to at least do sets of 10 reps at a time. Scale the TTB to knee raises keeping a good kip and not resetting every rep! Additionally scale to sit ups if needed.


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.

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 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!


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 - 7:30pm
  • 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!"

Taylor Thompson

CrossFit Coach

I grew up in the small town of Hillsborough, N.C., between Durham and Chapel Hill.  Growing up, l was always either enjoying the great outdoors or playing any number of sports. By high school, my focus had turned to baseball and I was nominated as a pre-season All-American for UA Baseball Factory my senior year. I attended the University of Mary Washington to play baseball, but after my first semester I decided to transfer to North Carolina State University and received my bachelor’s degree in economics.   I found CrossFit at the end of 2017 when I watched Fittest on Earth: A Decade of Fitness on Netflix. I was instantly hooked and obsessed. I knew then I had found what was missing in my life.  I am truly grateful and privileged to be a part of the CrossFit community at CCF. Every time I put on my Coach’s shirt it’s an absolute honor and dream come true!   In my free time, you can find me hiking around Asheville and soaking up the sun.


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 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!