12th State Crossfit

(919) 977-7996

807 Hodges St. Raleigh, NC 27608

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Specialty Programs

Personal Training

If you are looking for undivided attention and direction, training 1 on 1 with our professional and experienced coaching staff is the best way to get it done.  We offer (2) types of personal training:

 

(60) minute personal training sessions

 

Work with a trainer of your choice through a 60 minute workout tailored to your individual needs and abilities.

 

(30 or 60) minute skill sessions

 

These sessions are built to tackle one movement in a 30 or 60 min block. This will give your coach time to properly warm you up as well as run you through relevant and specific drills for the movement that you are working on.  Work to get your first handstand, muscle-up or double-under.  Improve your Olympic lifts with drills, strength exercises, and technique analysis.

 

Please contact us at info@12thstatecrossfit.com to set up a meeting with your coach.

Nutrition Coaching

Tired of trying to find the next diet to reach your goals and having trouble maintaining for the long term?  What if mindful, healthy nutrition is the answer to what you are looking for? 12th State Nutrition can help

  • Accountability.  Your coach will be your accountability partner.
  • Simple, healthy steps. This is not a diet but will provide better results via mindful healthy steps.
  • Body composition change, performance enhancement, healthy foundation
  • Partnership based approach to your nutrition resulting in low stress positive changes
Mobility

Mobility

Mobility is programmed daily for recovery and maintenance of proper joint position.  We believe it is an essential part of the care of our bodies and leads to improved long term performance through injury avoidance.  Athletes are encouraged to do the daily mobility at the end of each class session.

 

Open Gym

Dedicated open gym hours:

Monday thru Friday: 10:00 AM – 3:30 PM

We keep our gym open throughout the day for our members to use.  Open gym-goers commonly gather to work out on their own or in groups in the mid-morning, lunchtime, and early afternoon hours.

Please contact us at info@12thstatecrossfit.com for more information or to get started.

Daily Workouts

July 15

WOD

CrossFit - Wed, Jul 15
🚨Back to back weeks with an extra Coach Noah L4 Class !  🚨

We’ve got another opportunity to help Coach Noah continue working toward his CrossFit Level 4 Certification!
 🗓 Thursday at 1:00 PM
 👥 Class Cap: 8 Athletes
 ✅ Sign-ups are OPEN now!
We need athletes of  ALL experience levels  for this class. Whether you’re brand new to CrossFit or you’ve been doing it for years, your participation helps Noah demonstrate his coaching across a variety of athletes.

Get your midline and legs ready for this workout, knees to elbows and overhead squats are coming for you! (Good news, OH squats are nice and light!)

If you’re available Thursday afternoon, we’d love to fill every spot and help Coach Noah take another big step toward earning his Level 4! 💪
Mobility

2 Rounds
:30 Single Leg Back Ext. Hold on GHD (Double leg if unable)
:30 Hollow Hold
Into:
1:00 Trap Smash w/ Barbell
1:00 Sleeper Stretch
1:00 Low Back Foam Roll
1:00 Weighted Pigeon (Foot on side of box)

COMP/SPORT
Bench Press (Weight)

E2MOM x 5

9 - 7 - 5 - 3 - 1

1:00 Transition To Deadlift

Deadlift (Weight)

E2MOM x 5

9 - 7 - 5 - 3 - 1

1:00 Transition to Gymnastics Push

Gymnastics Push EMOM (AMRAP - Reps)

EMOM 8

C. 20 - 40 ft Handstand Walk

S. 5-7 HSPU or Strict HSPU Practice

F. HS Push Up Scales

Fitness
Metcon (AMRAP - Rounds & Reps)

AMRAP 20

1k Row

into

3 Rounds

8 DB Burpee Deadlift

16 Renegade Rows

into

2k Bike

into

3 Rounds

12 HR Push Ups

15 MB Hanging Knee Raises

2:00 Transition to Gymnastics Push

Training Notes

July 1, 2026

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