Archive for May, 2012

Mud Run Update

Posted: May 31, 2012 by CrossFit Winston Salem in Uncategorized
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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 registration (starts at 6:30). Also, we’ve been told parking will be crazy!

Early registration tomorrow at Omega Sports in Thruway shopping center if you want to save some time! Make sure you wear throw awy clothes and shoes and bring a towel and change of clothes!

Reminder – there is no Saturday class this weekend at either location!

CrossFit Winston Salem Friday

Posted: May 31, 2012 by CrossFit Winston Salem in Uncategorized
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5rnds
5 power cleans 225,155
10 Burpees

CrossFit Winston Salem Thursday

Posted: May 31, 2012 by CrossFit Winston Salem in Uncategorized
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CFWS total
Front squat max weight
Shoulder press max weight
Deadlift max weight

Upcoming Events – No Saturday Class This Weekend

Posted: May 30, 2012 by CrossFit Winston Salem in Uncategorized
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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

CrossFit Winston Salem Wednesday

Posted: May 30, 2012 by CrossFit Winston Salem in Uncategorized
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5rnds for time
100m Medball Sprint 20,16
10 HSPU
15 Wallballs 20,16
20 overhead lunges with medball 20,16

CrossFit Winston Salem Tuesday

Posted: May 28, 2012 by CrossFit Winston Salem in Uncategorized
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Isabel
30 Snatches 135,95
Then lots of mobilty work coaches choice.

CrossFit Winston Salem Monday

Posted: May 27, 2012 by CrossFit Winston Salem in Uncategorized
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Murph
1mile
100 Pullups
200 Pushups
300 squats
1 mile
For time

CrossFit Winston Salem Friday

Posted: May 24, 2012 by CrossFit Winston Salem in Uncategorized
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5 rnds for time
10 Deadlifts 245,165
40 doubles

CrossFit Winston Salem Thursday

Posted: May 23, 2012 by CrossFit Winston Salem in Uncategorized
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5 rounds of amrap 3 mins

3 thrusters 95,65

6 boxjumps

9 swings 53,35

rest 1 min between rounds

Memorial Day hours

Posted: May 23, 2012 by CrossFit Winston Salem in Uncategorized
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Regular hours Saturday 10am $15 visit from out of town

Monday: 915am, 12noon, 330, 430pm