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Weightlifting

Shoulder Press (3×5 )
*Take 10 min to complete @ 65-70% of 1 RM

*At the 10 min mark complete
1 max effort set SA DB shoulder press Left arm
Rest 1 min
1 Max effort set SA DB shoulder press Right arm

Single Arm Dumbell Press (1xME)
*Complete with DB that is tough but you can complete at least 8-10 reps

Metcon

Metcon (2 Rounds for time)
4 RFT
5 Snatch (135/95)(Rx+ 185/125)
5 Dball Over the Shoulder (100/80)(Rx+ 150/100)

Rest 2:00

2 RFT
10 Snatch (95/65)(Rx+ 135/95)
100′ Dball Bear Hug Carry (100/80)(Rx+ 150/100)
8 min cap for each

Brandon Shuck

Brandon Shuck

CFP Owner/Coach

Welcome to one of the most established CrossFit gyms in the South Charlotte and Ballantyne area!

Hours

Monday-Friday:
5:30am-7:30pm
Saturday:
6:30am-10:30am
Sunday:
11:00am-1:00pm

Contact

400 N. Polk Street, Unit A
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com