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…


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 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%


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

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The Trooper Challenge 2015

Date to be determined!

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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…

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