Beginners /Intro Class

Hey! Congrats on wanting to “up the scale” of your work out! Listen, I just want to say, IT’S OUR JOB TO MAKE SURE BEGINNERS CAN DO THIS! So, make your appointment to come in to one of our two-four…

Olympic medalist coming to CFWS

Kendrick Farris- Limited Spots

Kendrick Farris Olympic Weightlifting Member Coming to CrossFit Winston Salem  May 3- 4, 2014       $250 for- 2 days AM Session 9-11 and PM Session 1-3                        …


Open Gym on Saturday’s *** in addition to the 10am bring a friend***

The hours of Open Gym will be Saturday’s -11:30AM- 1:00PM. Bring a friend is only at 10:00AM CFWS MEMBERS ONLY Our Open Gym policies may evolve as we observe how our athletes are using this time. Initially, athletes should use…


CrossFit Winston Salem Thursday

  3 sec Pause front squat – Work up to a 1 RM   For Time 800m 50 wallballs 20,16 50 swings 50,35 50 doubles (or 50 doubles) 50 BB Back squats (65,45) 800m post weight time to comments please…

CrossFit Winston Salem Wednesday

  snatch: 80%x2, 85%x1, 90%x1, 95%x1, 85%x1, 90%x1   For Time 50 OH lunges in place (95,65) 25 ring dips 50 push press (95,65) 75 sit-ups 50 OH lunges in place (95,65) Post weights an time to comment please  

CrossFit Winston Salem Tuesday

Total Part 2 deadlift one rep max   8 min EMOM 3 shoulder press 2 push press 1 push jerk AHAP complete all with in the min mobility coaches choice post weights to comments please


Cook Out-Saturday April 12th

Everyone bring something to throw on the grill !  - The grill will fire up about 11am – we will still have Open Gym

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The Trooper Challenge 2014

September 27, 2014- Save the date!! Click image below to “like” and stay updated on the CrossFit Trooper Challenge Facebook page:  

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CFWS Outing: Zip Line

Stay tuned! Looking to nail down a possible weekend to go zip lining in a group! Big Woods Zipline ($55) about 30 minutes away – restaurant and winery on site – menu can be found on SandersRidge.com

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