CrossFit Winston Salem - - -CFWS

Monthly Archives: May 2012


Mud Run Update

For anyone traveling to the Mud Run on Saturday, please meet at the gym BY 6:30am for departure. The drive is 30-40 minutes from Winston and the first heats start at 8:10, so we need to get there early for…

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CrossFit Winston Salem Friday

5rnds 5 power cleans 225,155 10 Burpees

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CrossFit Winston Salem Thursday

CFWS total Front squat max weight Shoulder press max weight Deadlift max weight

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Upcoming Events – No Saturday Class This Weekend

USMC Mud Run ~ June 2 No Saturday Classes Game Day ~ June 9 CrossFit for Hope ~ June 9 Running Clinic ~ June 16 Running Clinic ~ July 14

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CrossFit Winston Salem Wednesday

5rnds for time 100m Medball Sprint 20,16 10 HSPU 15 Wallballs 20,16 20 overhead lunges with medball 20,16

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CrossFit Winston Salem Tuesday

Isabel 30 Snatches 135,95 Then lots of mobilty work coaches choice.

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CrossFit Winston Salem Monday

Murph 1mile 100 Pullups 200 Pushups 300 squats 1 mile For time

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CrossFit Winston Salem Friday

5 rnds for time 10 Deadlifts 245,165 40 doubles

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CrossFit Winston Salem Thursday

5 rounds of amrap 3 mins 3 thrusters 95,65 6 boxjumps 9 swings 53,35 rest 1 min between rounds

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Memorial Day hours

Regular hours Saturday 10am $15 visit from out of town Monday: 915am, 12noon, 330, 430pm

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