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Est.2010
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Monday, May 11th, 2015

Strength
5RM Hang Clean
*Score = load

Met-Con
"The Chief"
3 min AMRAP:
3 - Power Clean (135/95)
6 - Push-ups
9 - Air Squats

*Rest 1 minute after each 3 min AMRAP
*Perform 5 rounds
*Score = Total Reps

Cash Out Challenge
1 min Max Effort Kcals on Air Bike

Quote of the Day: "Thinking is the hardest work there is, which is probably the reason why so few engage in it." - Henry Ford

Announcements: 
**This Saturday at 9:00am we will honor Navy Lieutenant Michael Murphy who was killed in combat on June 28th, 2005 in Afghanistan. This is a FREE workout open to anyone that wishes to participate, all we are asking is that you make a reservation on our website. To learn more about Lt. Murphy's story or to make a donation to the Lt. Michael Murphy Scholarship Foundation please visit

**We have decided to designate EVERY Saturday morning (9:00am) as a "Bring a Friend" Day! The class is FREE, all we ask is that your guest create a profile and register for the class online. Share your passion for CrossFit Williamsburg and help change someone's life.

**Week 2 is this Friday, May 15th! Make sure that you get your team registered by 5:00pm on Thursday, May 14th. Register Here. 

**PARENTS: Get your kids registered for our SUMMER STRENGTH & CONDITIONING CAMP! We are opening it up to 12 & 13 year olds as well. Register Here. 

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