We’re taking pre-order and payment for Hoodies.  Just see an instructor and give them your size, color (dark grey or navy) and payment ($35) and we’ll place the order this Friday.

6 Week Olympic Lifting Course
This Monday, December 20th we begin a new Olympic Weightlifting Training Course.
– 6 week program.  Olympic Lifting and Skill Transfer Exercises Monday – Friday each week
– 2 Classes per week:  Tuesday & Friday at 6am
– Non Class days lifting on your own (any time of day) with open gym instructor on call for coaching
– Lifting Program will be posted each day on CFW website under “WEIGHTLIFTING”
– Cost $150  Registration and Payment at Front Desk
– Enrollment is limited to 12 participants – First come / first serve

This Thursday’s Oly class will be the last until after the Oly course’s completion.

Olympic Weightlifting Meet at CrossFit Winston Salem Downtown – February 26 2011
For info and registration go to www.weightliftingevents.com

Julie G. and Dawn in WOD 2 at the Challenge.

CrossFit WOD
Final WOD at Carolina Challenge
As many reps as possible of each in 2 minutes with 1 minute recovery between each.  You choose the order you complete the exercises.
Deadlift (225/155)
Double Unders
Kettle Bell Swings (24/16) – KB above head and with no “slump”
Box Jumps (24″/20″) – Heels COMPLETELY on box and gain full extension while on the box (not in air)

6 thoughts on “Carolina CF Challenge Final WOD

  1. Jen S. says:

    Hey guys!! I have a customer who is developing a pretty cool line of clothing for people who train hard. What better place to look for a test group than on our CFW site I thought! He is looking for Marathoners, Triathletes and just basically people who like to train hard. He also mentioned possible sponsorships sooo… If you are interested in being a part of this test group, please call Rich Albers at 910-686-8448.
    Thank you and good day!!!

  2. maria says:

    I just wanted to give a shout out to Spin City for the free spin class @ 6:30 wed. This was my first one and it kicked my crossfitn’ butt. I will definitely be sore tomorrow. Gene what was I thinking following you in there 30 seconds after we finished the wod??? Seriously…anyone that hasn’t tried it get in there it was fun

  3. Gene says:

    Maria, you did great. it is a nice burn and keeps us from getting too out of cycling shape during the winter.

    No GOOD is right, ALL the CFW women are phenomenal. not that you all need any validation from me but I’m just saying.

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