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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 introductory…

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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…

WODS

CrossFit Winston Salem Thursday

3 rnds for time 200m run 20 power snatch 75,55 20 wall balls 20,16 mobility coaches choice

CrossFit Winston Salem Wednesday

For time (20min cap) 100 Double-unders 40 KB Swings 70/53lbs. 75 Double-unders 30 KB Swings 70/53lbs. 50 Double-unders 20 KB Swings 70/53lbs. Back Squat 6×4 @75%

CrossFit Winston Salem Tuesday

Take mins Low Hang Pause Clean 6×2 @80% (Clean and Jerk the second rep) 4 Rounds(30min cap) 400m run 100ft HS Walk(50ft scaled) 15 Power Cleans 205,125 20 Burpee Box Jumps 24,20

Wod To Wine

November 15th~ 4pm Join us 1 Great WOD No Divisions~ 3 Lady Teams Cost: $FREE

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The Trooper Challenge 2015

Date to be determined!

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Volunteers Needed

Volunteers Needed for the Trooper Challenge, September 27th. Use the link below to volunteer. http://www.signupgenius.com/go/10C0545ADAA29A4FF2-trooper  

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