ShooFly Barbell Club

 Olympic Weightlifting is one of the oldest olympic sports. The competition includes two lifts; the snatch and the clean & jerk. The ShooFly Barbell Club at CrossFit ShooFly is designed for ages 10 years and older. Our mission is to provide age specific programming that result in technique education, balanced development of the body, improved psychological ability such as self esteem, good sportsmanship, and appreciation of hard work, and the adequate development of athletic attributes. We guarantee a supervised and safe environment for our athletes to train. Coach led training times beginning April 4th are Tuesdays and Thursdays from 3pm-4:30pm. Barbell Club is $60 per month. This is a great sport for children and teens to begin and progress throughout their senior years. Visit us at CrossFit ShooFly, 405 Broad Street #131, Fuquay Varina, NC or sign up at



A. Metcon (Time)

5 RFT:

10 OVH Squats 95/65
10 Burpee Bar Hops

B. Metcon (Weight)

W/a Partner:

8 minutes total:

30 second D Ball or Plate Hold AHAP