CrossFit Winston Salem – - -CW

Rest Day for some   Here’s a shot of a CrossFit group in Iraq praying after the WOD.  Here in the US we pray BEFORE the WOD!!!

25 Burpees Body weight back squat, 15 reps   We usually take Sunday off, but Kev went before church and did the WOD and I did it at home with only 20lbs  

For time: 21 Handstand push-ups 400 meter Run 21 Weighted pull-ups 15 Handstand push-ups 400 meter Run 15 Weighted Pull-ups 9 Handstand Push-ups 400 meter Run 9 Weighted Pull-ups  

think of it as personal training for a third of the cost. personal, in your face, technique driven training.  we find your level of fitness and push.  and you push harder because of the group atmosphere.  at first you beg and pray to just finish.  then you start looking around and say wow i did [...]

Deadlift 1-1-1-1-1-1-1 reps Congratulations Alexus on your new PR!

  “Elizabeth“ 21-15-9 reps of: Clean 135 pounds Ring dips