12th State Crossfit

12th State Crossfit

(919) 977-7996

807 Hodges St. Raleigh, NC 27608

Members Free Class

Strength. Resilience.

Training to make you stronger, more confident,
and better equipped to handle the challenges of your life.

Free Class

Become stronger, more confident, and better equipped to handle the challenges of your life.

12th State was founded in 2014 with a primary mission of helping others to improve their lives through fitness.  Our community of athletes has created a culture that promotes hard work, positivity, and kindness at our facility.  We believe that happy, motivated athletes are more successful in reaching their goals.

 

Your time training here should be the best hour of your day.

No Contracts.

We aim to retain your business with excellent service, not because you signed a long term contract. All memberships are month to month without long term commitment.

Professional Coaches.

We invest in the people that serve you, our valued client. Our coaches take pride in their craft and care about your development as an athlete.

Focus on longevity.

Experience has taught us that the best way to stay fit is to love working out. We strive to make fitness enjoyable, safe, and rewarding.

Train with Purpose

The needs of our athletes vary based on age, fitness level, and life responsibilities. In response, our coaches have developed distinct training pathways to optimize performance based on your personal goals.

See how we train

Train with Intensity

Measured intensity, appropriate for your age and fitness level, is the key to making sustained long term improvements in your fitness and overall health.

See who we are
Train for Longevity

Train for Longevity

Fitness is a lifelong pursuit that begins today and continues every day thereafter. Our coaches emphasize proper technique, smart progressions, mobility, and flexibility to keep you safe and focused on staying fit for life.

See what we do

Find Your Class

View Class Schedule

January 24

Daily Workouts

WOD

CrossFit - Fri, Jan 24
Mobility

2 Rounds
10 Plate Pull Overs on Bench
10 Kneeling Thoracic Rotations
Into:
1:00 Trap Smash w/ Barbell
1:00 Childs Pose w/ Hands on Bench
1:00 Double Chest Stretch on Rig
1:00 Tricep Stretch on Rig

COMP/SPORT/FITNESS
Open Prep (Time)

If you do not make it past the 12:00 gate, rest until 16:00 and complete the AMRAP below

AMRAP 10:

300/250m Row

6 Wall Walks

8 Snatches

C:135/95 S:115/75 F:65/45

Scoring for the metcon

Your time to complete the metcon is the score. For every rep that was NOT completed is + 1 second to the 26:00 time cap. 50m on the rower = 1 rep

Comp

For Time
300/250 Row
2 Wall Walks
12 Snatches@ 95/65
...........................By 4 Minute Mark
300/250 Row
4 Wall Walks
10 Snatches @115/75
..........................By 8 Minute Mark
300/250 Row
6 Wall Walks
8 Snatches @135/95
.........................By 12 Minute Mark
300/250 Row
8 Wall Walks
6 Snatches @ 155/105
........................By 16 Minute Mark
300/250 Row
10 Wall Walks
4 Snatches @ 185/125
....................... By 21 Minute Mark
300/250m Row
12 Wall Walks
2 Snatches @ 205/145
...................… 26 Min Cap

Sport

For Time
300/250 Row
2 Wall Walks
12 Snatches@ 75/55
...........................By 4 Minute Mark
300/250 Row
4 Wall Walks
10 Snatches @95/65
..........................By 8 Minute Mark
300/250 Row
6 Wall Walks
8 Snatches @115/75
.........................By 12 Minute Mark
300/250 Row
8 Wall Walks
6 Snatches @ 125/85
........................By 16 Minute Mark
300/250 Row
10 Wall Walks
4 Snatches @ 135/95
....................... By 21 Minute Mark
300/250m Row
12 Wall Walks
2 Snatches @ 145/100
...................... 26 Min Cap

Fitness

For Time
250/200 Row
2 Wall Walk Scales
12 Snatches @ 45/35
...........................By 4 Minute Mark
250/200 Row
4 Wall Walk
10 Snatches @ 45/35
..........................By 8 Minute Mark
250/200 Row
6 Wall Walks
8 Snatches @ 65/45
.........................By 12 Minute Mark
250/200 Row
8 Wall Walks
6 Snatches @ 65/45
........................By 16 Minute Mark
250/200 Row
10 Wall Walks
4 Snatches @ 75/55
....................... By 21 Minute Mark
250/200 Row
12 Wall Walks
2 Snatches @ 75/55
...................... 26 Min Cap

Still have questions?