CrossFit Winston Salem - - -CW

CrossFit Winston Salem Friday

Kevin & Renee — Fri, 25 May 2012 02:10:40 +0000

5 rnds for time
10 Deadlifts 245,165
40 doubles

CrossFit Winston Salem Thursday

Kevin & Renee — Thu, 24 May 2012 02:38:07 +0000

5 rounds of amrap 3 mins

3 thrusters 95,65

6 boxjumps

9 swings 53,35

rest 1 min between rounds

Memorial Day hours

Kevin & Renee — Wed, 23 May 2012 20:54:14 +0000

Regular hours Saturday 10am $15 visit from out of town

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

CrossFit Winston Salem Wednesday

Kevin & Renee — Wed, 23 May 2012 03:23:03 +0000

Snatch Complex
On the Minute for 12 Minutes
Power Snatch + Hang Power Snatch + Squat Snatch + Overhead Squat

You choose weight it may change during wod up or down.

CrossFit Winston Salem Tuesday

Kevin & Renee — Tue, 22 May 2012 02:35:47 +0000

3rnds for time

400m

21 burpees

CrossFit Winston Salem Monday

Kevin & Renee — Mon, 21 May 2012 03:26:47 +0000

Fran

21-15-9

Thrusters 95,65

Pullups

some classes may have to run heats this is gonna be loud

Upcoming Running Clinics

Kevin & Renee — Fri, 18 May 2012 17:39:16 +0000

Presented by Kevin Boyles, Certified Endurance Coach, qualified to train the beginner 5K to Ultra Marathon athletes
When: Saturday, June 16th and Saturday, July 14th
How Much: $40 for members/$50 for non members Pay when you sign up to reserve your spot, 30 person cut off
Time 9:00 am-1:00pmm
What you need: running shoes, notebook & pen for taking notes
Details: running drills, before and after video consultation and construction on each participant
Where: Crossfit Winston Salem 140B Stratford Court
Who: Beginner 5K, weekend warriors, to Elite Triathletes and Crossfitters can expect to benefit

Crossfit members tell your running buddies to come benefit from this event with you! Learn proper running mechanics whether this is all new to you, or whether you’ve been beating up your knees for years…..

CrossFit Winston Salem Friday

Kevin & Renee — Fri, 18 May 2012 02:34:10 +0000

3reps squat clean 185/115 on the min for 10 mins

2mins max doubles

15mins mobilty wod coaches choice

CrossFit Winston Salem Thursday

Kevin & Renee — Thu, 17 May 2012 02:23:46 +0000

21-18-15-12-9-6-3

Power snatch(95,65)

200m

CrossFit Winston Salem Wednesday

Kevin & Renee — Wed, 16 May 2012 02:47:19 +0000

Shh Fun is coming

5k? 10k? music?