15 deadlifts 225/155
CrossFit is much more than just your average exercise program. It’s a mentality and a lifestyle that changes lives in more ways than one. Our combination of nutrition, metabolic conditioning, gymnastics, weightlifting, and endurance creates habits that lead to total fitness and better health.
CrossFit Rock Hill is one of the most aggressively low-priced CrossFit Affiliates in the region. The value for membership is remarkable.
Groups are led by trained coaches who give pointed guidance throughout a carefully programmed workout. Our environment takes the burden of planning a workout, seeking workout partners, and learning movements away from the athlete so there are fewer obstacles for staying in a workout routine.
Ready to see why so many people are talking about CrossFit? Contact us to learn more or to drop in to a class. Your first drop in visit is free!
Unlimited Membership is required to participate in associated programs such as HIIT, Yoga, or CFRH Endurance.
Pricing is effective 11/21/16 for new members joining CFRH.
|Number of Classes||Pricing Plans||Other Rates|
|3 Classes/Week||$125/mth||$115 Active Military, Police, Fireman, Teacher, Students|
|Unlimited Membership||$145/mth||$125 Active Military, Police, Fireman, Teacher, Students|
|Drop In||$15 per class|
|Spouse of Member||20% off their plan|
|Teen Pricing for 3 WOD/wk||1st Teen - $75/mth||Additional Teens 20% off|
|Punch Cards||$150/10 visit||$275/20 visit|
Our preteens program introduces the foundational movements of CrossFit using body weight and intro gymnastics movements. This program focuses on squatting, pulling, pushing, and jumping. These movements can include things such as modified pullups, pushups, handstands, rolling, wall balls, box jumps, and burpees to name a few. The class is focused on keeping the attention of the children in a safe and fun environment.
The class runs 30 minutes and participants will work in a group where workouts can be partitioned as partners or performed individually, depending on the class structure. This program teaches preteens intensity, proper form on movements, how to work together, and gives them a conditioning workout that will help improve their specific sport outside of CrossFit.
Schedule Tuesday and Thursday from 5:00 – 5:30 PM
Warm-up: 5-10 min
Skill work: 10 min
WOD (Workout of the Day): Time remaining in class
The teens program takes the foundational movements and introduces another level of conditioning that includes weighted movements. These movements will be similar to regular adult CrossFit workouts with an introduction to weightlifting focusing on mechanics and techniques. Some of these movement will include kettlebells, scaled Olympic lift techniques, pullups, pushups, wall balls, slam balls, box jumps, ring work, rowing, and running, just to name a few. This level steps up the intensity and workout to meet each specific athlete’s capacity.
The class runs for 1 hour and participants will work in a group setting with a little more of a competitive edge. This program will get teens more prepared for sports and ready to transition into full CrossFit workouts.
Schedule M/W/F from 5:30 – 6:30 PM
Warm-up: 10-20 min
Skill work: 15-20 min
WOD (Workout of the Day): 10-20 min
Buyout: Any time reaming to work on additional skill
Sibling of Teen 20% off
15 deadlifts 225/155
12 thrusters 95/65
6 bar muscle ups
20/15 cal row
20 push ups
20 GHD situps
Rest 1 minute between rounds
6 sets of:
1 squat clean + 2 hang squat clean
20 squat cleans 135/95
20 squat cleans 185/125
In remaining time, as many squat cleans 225/155 as possible