CrossFit Winston Salem - - -CW

CrossFit Winston Salem Friday

CrossFit Winston Salem — Fri, 24 May 2013 02:40:38 +0000

Back squats
10,10,5

5 rnds for time
50m Farmers walk
50m Lunges back all this with 45s,25s
15 box jump

No bars on farmers walk an fingers in the holes
Post time to comments please

CrossFit Winston Salem Thursday

CrossFit Winston Salem — Thu, 23 May 2013 02:18:47 +0000

EMOM for 10 mins
1 squat clean + 1 thrusters
Try to add weight if your reps are clean

For time
Helen
400m
21 swings 53,35
12 pullups

12 min cap on this one so get it done

CrossFit Winston Salem Wednesday

CrossFit Winston Salem — Wed, 22 May 2013 02:08:08 +0000

Shoulder Press
10,10,5

10 rnds
30 sec max reps pushpress 115,75
30 sec max reps situps
30 sec max reps pushups

Memorial Day Hours

CrossFit Winston Salem — Wed, 22 May 2013 01:42:26 +0000

Monday we will only have a 9:15 and 3:30 class! Friday & Saturday normal schedules! Enjoy the holiday weekend!

CrossFit Winston Salem Tuesday

CrossFit Winston Salem — Tue, 21 May 2013 03:09:05 +0000

EMOM for 5 Min: 1 Squat Snatch + 1 OH Squat @ 70%
EMOM for 5 Min: 1 Squat Snatch + 1 OH Squat @ 80%

OTM 20mins
Odd mins max OHS 135,95
Even mins 200m run

Post reps to comments

CrossFit Winston Salem Monday

CrossFit Winston Salem — Mon, 20 May 2013 02:24:06 +0000

Front squats
10,10,5

For time
50 wall balls 20,16
50 T2B

Post time to comments

CrossFit Winston Salem Friday

CrossFit Winston Salem — Fri, 17 May 2013 03:30:16 +0000

Back squats
15,10,10

For time
150 burpees

Post time to comments

Summer Athletic Program

CrossFit Winston Salem — Thu, 16 May 2013 16:50:14 +0000

Check out the summer athletic program we offer

http://crossfitwinstonsalem.com/about/

When: All summer long including May.

Time: Choose your class time (you do not have to stick with only one time slot)

5:30am
9:15am
12 noon
3:30pm (no Friday)
4:30pm
5:30pm
6:30pm(no Friday)
7:30pm (no Friday)
Saturday’s at 10am

Cost: $450 paid up front gets your athlete a summer full of Crossfit training. That’s an average of $4.25-$8.00 per day. No, we do not charge by the day. You may choose to pay $200 for one month. Some camps charge in one week what we charge for the entire summer. This is not a reflection of our confidence in Crossfit Programming.

CrossFit Winston Salem Thursday

CrossFit Winston Salem — Thu, 16 May 2013 02:03:41 +0000

EMOM for 5 Min @ 70% of RM
1 Clean +
1 Front Squat +
1 Split Jerk
EMOM for 5 Min @ 80% of RM
1 Clean +
1 Split Jerk
WOD:
EMOM for 5 Min @ 80% of RM
1 Clean
1 Split Jerk
5 DeadLifts (w/ wt from Cleans)
3 Hang Power Cleans
5 Burpees

20min AMRAP
Cindy
5 pullups
10 pushups
15 squats

Big day time to go to work

CrossFit Winston Salem Wednesday

CrossFit Winston Salem — Wed, 15 May 2013 03:12:13 +0000

Shoulder press
15,10,10

3 Rounds for Time:
400m Run
21 Box Jumps
21 OH Squats 95,65