52c0c80350ec2.image

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…

image

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 Monday

Clean Complex’ 5×2 Power Clean/Push Jerk/Front Squat/Hang Squat Clean/Split Jerk. Drop the bar and reset between reps ‘Elizabeth’ 21-15-9 Squat Clean 135/95lbs Ring Dips

CrossFit Winston Salem Monday

Back Squat 5×5 75% or more For time 4 Rounds 60 Double-unders 25 Wallballs 20/14lbs 6 Muscle-ups

CrossFit Winston Salem Friday

For time 20 Power Cleans 205/125lbs 20 Box Jump Overs 24/20′ 20 OHS 185/115lbs 20 Box Jump Overs 24/20″ 20 Thrusters 155/105lbs 20 Box Jump Overs 24/20″ 15 Minute Cap( one bar) then Back squats 6×6 70-80%

Beer-N-Bros

February 21, 2015~ 4pm Join us 1 Great WOD No Divisions~ 3 Guy Teams Cost: $FREE

Learn More
1048059_451741808255706_2047228718_o

The Trooper Challenge 2015

Date to be determined!

Learn More

New Year New You

Start the new year off with a nutrition challenge! We’ll be hosting a 12 week nutrition challenge starting January 3rd and ending March 28th. There is not a specific diet you must follow. This challenge is for you to challenge…

Learn More
Follow

Get every new post delivered to your Inbox.

Join 1,476 other followers