Why Crossfit? Because it works. Period.

Crossfit is:

• The best strength and conditioning program available.
• Scalable to anyone’s fitness level,age, and gender.
• Learn correct bodyweight exercises likesquat, lunges, push-ups, and pull-ups.
• Learn basic gymnastics like L-sit, ring work, handstands,tucks, and flips.
• Learn correct weightlifting likeback/front squat, deadlift, presses, and cleans.
• Learn olympic weightlifting: theclean & jerk and the snatch.
• Use kettlebells, barbells, dumbbells, med balls, tires, sledgehammers, and more.

What is the CrossFit Downtown Winston difference?

• We are the best gym in all of the Triad. Come in and see.
• All classes are professionally coached from start to end. There is much more to coaching than just showing you the workout, timing it, and writing it on the whiteboard.
• Our community is the best. Community interaction and support helps our members to perform at their peak.
• Join us on Community Days: We schedule various outings such as outdoor activities, Trivia Night, and local event attendance.
• We are a High Performance Gym. Professional facility, professional coaches, and professional training.
• You WILL get results, as long as you give your best each and every time you come in. Some days your best will feel like 110% and somedays it’ll feel like 50%, just give us your best every time.

Our Services
Private Training – Foundations Program – Crossfit Classes

Private Training
1-on-1 Private Training is the best option when:

• you’re rehabilitating from a recent injury or surgery
• you’re significantly overweight
• you have no exercise experience or have been very sedentary
• you have serious health issues or physical issues/injuries
• you want to learn specific skills or you have specific goals
• you’re a specialized athlete looking for specialized training
• you prefer or require privacy, personal attention and accountability

Private Sessions are 60 minutes in duration. Sessions must be purchased prior to making an appointment. Cancellation requires 12 hours notice or you forfeit said session. Call to purchase and schedule your sessions: 336-287-6354.

Foundation Program
Everything we do at CrossFit Downtown Winston focuses on quality of instruction, safety, and effectiveness, therefore, graduation from the Foundation Program is required for entry into the CrossFit Classes. The Program is a 12-step curriculum that emphasizes exposure to the basic movements of Crossfit, skill development, and nutrition. There is a workout at the end of each training session.

Included in the curriculum: squat, front squat, overhead squat, press, push press, push jerk, thruster, deadlift, kettlebell swing, rowing, Olympic warm-up/skill transfer, clean, and snatch. For more info, go to Getting Started.

CrossFit Classes = Professional Coaching
We are unlike the regular gym, where you do your own thing. In our High Performance Gym, you will be coached each and every time you walk through the door.

We are not caddys, clipboard holders, or rep counters. We are more than time keepers, score recorders, and motivators. We are responsible for ensuring that your workout is not easy nor impossible; that your form and range of motion is correct; that your speed/intensity is sufficient; that the exercise and load is adjusted to your fitness level; and we ensure safety and performance gains.

On top of all that, we will teach you things that you have NEVER thought possible at your current state. We will teach you basic gymnastics and Olympic weightlifting. You’ll learn how to move your body faster; how to generate more power; and how to build strength. We’ll also teach you about performance nutrition, no gimmicks or unnecessary supplements, but real food nutrition.

Second: Set up an FREE introductory training session by calling us at (336) 287-6354 or emailing us.

This is a 1-on-1 private session, in which we will evaluate your fitness level. Come in 5-10 min early and fill out the Waiver and Intro form. We’ll take you through a specialized warm-up to start the evaluation process. Next, skill training, to evaluate the level of training you will need, and finally, the workout. After which we’ll go over the next course of action for you and the associated investment, which means I’ll hand you the price sheet and answer your questions. Don’t waste our time and we won’t waste yours. We are the most expensive Crossfit gym in Winston Salem, but there’s a reason for it. What is the pricetag on your health & fitness?

Third:
Everyone new to Crossfit Downtown Winston will enter into our Foundation Program in order to learn basic competency in our core movements; correct form, proper technique, full range of motion, intensity, and consistency. Those that have Crossfit & Olympic weightlifting experience, are healthy & active, may Test-Out of the Foundation Program.

Foundation Program:

12 Session Privates: Sessions are 1 hr, 1-on-1, and include warm-up, skill training, workout, and nutrition talk. Food log and homework completion required. YOU set the date and times for sessions. Sessions must be used within 2 months. Recommended for individuals with aggressive weight loss goals and/or moderate to severe health and medical issues.

12 Class On-Ramp: Classes are limited to 6 trainees. Class curriculum is the same as the private sessions. Dates and times are set and cannot be changed. Each missed On-Ramp Class must be made up with a 30min private training session (at $30) before graduating to CrossFit Classes. On-Ramp is 1 month long and meets 3 days per week. Ask about the next Start Date. Recommended for individuals who are reasonably healthy with minimal to no health or medical issues.

6 Session Fast-Track: Sessions are 1 hr, 1-on-1, and include skill training ONLY. Eligible participants MUST be healthy & active, and currently training regularly. Eligibility to be determined by CF Downtown Winston staff. YOU set the date and times for sessions. Sessions must be used within 3 weeks. Recommended for individuals who are healthy and reasonably active who want to quickly enter group classes.

Test-Out: One hour Test based on the 12-part curriculum of the Foundations Program. Must prove good competency. A Pass will allow you into CrossFit Classes. A Fail will require you to make up your deficiencies with privates (at $50/hr) or entry into the Foundation Program. Eligibility for the Test is determined by a CFDW Coach.

Fourth: Crossfit Classes

Classes start promptly and include warm-up, skill training & practice, and then the WoD (workout of the day). This is where training enters the realm of sport and the competition begins. Classes are intense, challenging, and fun. Must graduate from the Foundation Program or Test-Out of it. The monthly amount depends on the level of commitment and frequency of training, it ranges from $130 up to $190 per month.

Extra Pages
Daily Food and Workout Journal
Weekly Workout Journal

Quick Start Weight Loss Meal Plans
These are low carb paleo zone meal plans designed as a quick start for weight loss. The meal plans are divided up according to male or female plans and 4 meal a day or 5 meal a day plans.
Women’s Plan – 4 meals
Women’s Plan – 5meals
Men’s Plan – 4meals
Men’s Plan – 5meals

Travel Workout Ideas

CrossFit North Atlanta’s Travel WODs – The folks over at CrossFit North Atlanta (CFNA), have put together a HUGE list of travel-friendly workout ideas. Check it out!

Eva T’s Blog – Eva T. is a 2x Olympian in Alpine Skiing, and one of the divas of CrossFit. She has a personal blog in addition to her duties as part-owner of CrossFit Santa Cruz Central, where she shares ways of working out when you are traveling and might not have access to equipment.

Metcon:
6 rounds of
5 x toes to bar
6 x squat cleans
7 x mountain climbers

Metcon:
10 Min AMRAP of:
- 3 Front Squat
- 6 Split Jerks

5 rds:
run 400m
30 wallball
30 boxjumps, 20″

Happy Easter everyone!  Remember we are closed Friday night and Saturday.

3 rounds of:
400 Meter Run
21 Kb swings (24/16kg)
12 Pull Ups

Whole Foods now carrying grass feed beef.  Some local folks are selling steak but not nice big ones.  Had a thick NY strip tonight that was awesome.  Sear on both sides and then watch it closely.   The juices are thin and they cook quick!  Check out their home page today for some hilarious April Fools Day adverts.  http://www.wholefoodsmarket.com/

Metcon:  As many rounds as possible (AMRAP) in 12 minutes of:

• 7 DB Front squats, 55(35)lbs
• 7 DB Push press, 55(35)lbs

Try out this Curry recipe that we’ve been making lately for an awesome paleo meal.

Ingredients

• Taste of Thai Red Curry Power
• Can of coconut milk
• 1 large sweet potato
• 1lb. 1″ cubed chicken and or shrimp
• 12 or so asparagus cut into ~ 1″ pieces

Directions

• In a sauce pan, mix in a packet of Taste of Thai Curry Power with a can of coconut milk and cook per packet directions.
• Wash sweet potato.  Poke several holes all the way round.  Wrap in paper towel or wax paper.  pop in microwave 4 minutes a side for a total of 8 minutes.
• Saute chicken in large pan with olive oil and garlic.  When almost done throw in asparagus. You can also throw in some cashews at this point for a little nutty flavor.
• Once done, pour curry sauce into pan with chicken and asparagus.
• Cube up sweet potato and thrown into mix as well.
• Spoon into swallow bowls and enjoy.

Yeah, Burpees!!!!

Going on the road this weekend and need some workouts?  Check out the Travel Work Out’s section in the Members Resources page for some great WOD”s that require little to no equipment.  One of my favorite is 10 rounds of 10 pushups 10 situps 10 squats.

• 30 kb swing
• 20 box jump
• 10 pullup

Have you checked out Jamie Oliver’s new show Food Revolution?  Maybe not paleo but it’s a huge start in the right direction away from processed foods.

If you saw the show on Friday, let us hear what you thought! And by the way, you’ve still got time to set your dvr to record the show – it’s on ABC on Friday nights at 9p. And if you want to see Jamie’s inspirational talk at the Ted Conference, click here.