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Strength

4rds 15 Min Cap

Station 1
8 Per Arm Gorilla Row Top Down (Vid)

Station 2
15-20 Single DB Deficit DL (Vid)
– Super Set w/ –
8/8 Deficit Reverse Farmers Lunge (Vid)
*if flexibility wont allow for proper form, no deficit*

Station 3
6-8 Right Arm DB Bench Press
– Super Set w/ –
6-8 Right Arm Seated DB Strict Press
Then left arm
(use different weights)

Metcon

Metcon (Time)
18-15-12-9
Cals On Bike
9-7-5-3
Push-Ups (Rx+ Feet Elevated)

12 min Time Cap

Michelle Shuck

Michelle 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

10000 Pineville
Matthews Rd.
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com