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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 Monday

Back Squat 10×2 @60%(Control down then speed onway up all 20reps) 12min AMRAP Run 200m 9 Muscle-ups

CrossFit Winston Salem Friday

Front squats 80% 4×2 For time 21-15-9 power snatches 135,95 wallballs 20,16 100m sled drag 135,90

CrossFit Winston Salem Thursday

20min EMOM odd mins 1 squat clean(you choose weight) even min 40 doubles

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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Holiday

To Be Announced

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