CrossFit UNC-CH

Labor Day Weekend

CrossFit UNC-CH will not hold classes on Sunday (8/31) or Monday (9/1) due to labor day weekend. Enjoy the long weekend

Posted by Bobby Nicholson on 08/31 at 12:33 PM

Thursday, August 28th

Time: 8:00 and 8:30pm
Location: Belk Track


Dynamic warmup


3 rounds:

1 stadium run
15 shoulder dips
100m sprint
15 squats
15 burpees

Cool down:


Posted by Claire Lingenfelter on 08/27 at 10:27 PM

Tuesday, August 25th @ Fetzer Track


3 Rounds
1) 400m Jog
2) 10 Burpies
3) 10 Sit-Ups


5 Rounds
1) 20 Partner Pushups
2) 100m Sprint
3) 20 Partner Bottom-to-Bottom Squats
4) 100m Sprint

Post WOD:

Stairs, Stairs, and more Stairs

Posted by Patrick O'neill on 08/26 at 02:44 PM

August 25th WOD

Welcome back to another great year of workouts with CrossFit UNC-CH! Today's workouts will be held at 8pm and 8:30pm. Please remember to bring water, bring your friends, and come 5-10 minutes early to get a little warmed up on your own.

Warm Up:

Lunge Matrix
Then, 3 Rounds:
5 Hand Release Push Ups
10 Split Squat Jumps


10 minute AMRAP:
5 burpees
10 sit ups
15 squats

This workout will be done with a partner. Only one partner may work at a time and you will alternate complete rounds. The resting partner must rest in a plank position until the round is completed by the working partner. Then the roles are reversed. This cycle of working and planking will continue until the 10 minute time cap is reached.

Post WOD:
400m Sprint

**AMRAP means As Many Rounds/Reps As Possible

Posted by Bobby Nicholson on 08/24 at 06:18 PM

Welcome Back!

Hello! With the new school year starting, we will resume holding CrossFit classes at the Eddie Smith Field House starting Monday, August 25th at 8pm. We will hold workouts every Monday, Tuesday, and Thursday at 8 and 8:30pm as well as on Sunday at 5pm. Check the website for updates to our schedule and for other updates.

Posted by Bobby Nicholson on 08/19 at 06:32 PM

CANCELED - Thursday, April 24th

Hi all,

CrossFit UNC is closing up shop for the summer. We appreciate everyone that has made the effort to come to our sessions, and encourage you all to bring friends next semester! Good luck on exams, have a great summer, and we look forward to many sessions to come.

The CrossFit Team

Posted by Patrick O'neill on 04/24 at 01:02 PM

Tuesday, April 22nd

Warm Up:

Dynamic Warm Up


3 Rounds:
15 Burpees
25 Squats
100 m Run


Samson Stretch/10 min squat test

Posted by Bobby Nicholson on 04/22 at 03:50 AM

Monday April 21st at CrossFit UNC-CH

Location: Eddie Smith Field House
Time: 8 and 8:30 PM

Warm Up: Dynamic stretching

WOD: 2 Rounds

20 pushups
50 m of lunges
50 m of broad jumps
20 situps

Cool Down: short run and static stretching

"In order to succeed, your desire for success should be greater than your fear of failure."
-Bill Cosby

Posted by Braden Zahora on 04/20 at 05:32 PM

No CrossFit Today - Thursday April 17th

Due to the holidays and the large number of people leaving to go home, CrossFit will be cancelled tonight. There will also be no workout this Sunday due to the Easter holiday.

Next week will be the last workout week, where we will end on Thursday the 24th.

Posted by Braden Zahora on 04/17 at 08:00 AM

Tuesday April 15th at CrossFitUNC-CH

Time: 8 and 8:30 PM
Location: Eddie Smith Field House

Warm Up: Dynamic Stretching

WOD: Death by Squats
-Start with 5 squats on the 1st minute, 10 squats on the second minute and so on
Once you cannot finish in the minute, start planking until everyone is finished

Cool Down: Static and Dynamic Stretching

"Yesterday you said tomorrow...Just do it"

Posted by Braden Zahora on 04/14 at 05:39 PM

Monday April 14th at CrossFit UNC-CH

Time: 8 and 8:30 PM
Location: Eddie Smith Field House

Warm Up: Dynamic Movements

Hand Stand Practice


AMRAP 10 minutes

30m 1 legged burpee broad jump
30m bear crawl

Cool Down: light stretching

"Discipline is doing what you hate to do, but nonetheless doing it like you love it."
-Mike Tyson

Posted by Braden Zahora on 04/13 at 11:16 AM

Sunday April 13th


3 Rounds:
10 Air Squats
10 Hand Release Push Ups


2 Rounds:
50 split squat jumps (each jump counts as 1 rep)
25 burpees
400 m Run

Post Workout:

Samson Stretch
10 minute Squat Test

Posted by Bobby Nicholson on 04/13 at 05:48 AM

Thursday, April 10th

Where: Eddie Smith Field House
When: 8 and 8:30pm
Warmup: Light run and dynamic stretching
W.O.D.: Leg Burner

4 Rounds, for time:

200m Sprint
- 15 Squat Jumps
200m Lunge Walk
- 15 Burpies
2 minute plank

Recovery: Light Stretching

Posted by Patrick O'neill on 04/10 at 07:34 AM

Tuesday April 8th

Warm Up:

3 min amrap:
5 hand release push ups
10 sit ups


12 min amrap:
50m bear crawl
50 air squats


10 min squat test/samson stretch

Posted by Bobby Nicholson on 04/08 at 03:28 AM

Monday April 7th at CrossFit UNC-CH

Time: 8 and 8:30 pm
Location: Eddie Smith Field House

Warmup - Dynamic Stretching

WOD - Tabata

split lunge jumps
diamond pushups

Cool Down - Dynamic Stretching

"Make the most of yourself, for that is all there is of you."
- Ralph Waldo Emerson

Posted by Braden Zahora on 04/06 at 04:28 PM

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