Home of CrossFit Williamsburg
Est.2010
CrossFit Williamsburg Blog



Information for Drop-ins

X

We LOVE out-of-town guests at CrossFit Williamsburg.


Below are a list of expectations for drop-ins.

  • You must be an experienced CrossFit athlete that currently trains at a CrossFit affiliate (or has completed an On Ramp/101 program at a CrossFit affiliate).
  • You can participate in one of our classes, work privately with one of our coaches, or we offer OPEN GYM hours.
  • You need to create a profile and make a reservation online for the class that you plan to attend. Please do not show up unannounced.

Thank you and welcome!
DM






0 Comments

Tuesday, May 23rd, 2017

STRENGTH
Strict Press 1-1-1-1-1-1-1
*Score = Total Poundage

MET-CON
"Van Damne"
For time:
21-15-9
Clean & Jerk (155/110)
Row for Kcals

Quote of the Day: "Today I will stand up for the things I believe in. I won't apologize for my passion and I won't let anyone (including myself) stand in my way." 

Video of the Day: Breathe: The Art of Wellness


0 Comments

Friday, May 19th, 2017

STRENGTH
Deadlift 1-1-1-1-1-1-1
*Score = Total Poundage

MET-CON
"Gross"
In teams of 3...
20 min AMRAP:
20 yd Sled Pushes
Handstand Push-ups
*Score = Total Reps

Quote of the Day: "Without music, life would be a mistake." - Friedrich Nietzsche


0 Comments

Thursday, May 18th, 2017

STRENGTH
Bench Press 1-1-1-1-1-1-1
*Score = Total Poundage

MET-CON
"Sean Spicer"
For time:
21-15-9
Push Press (135/95)
CTB Pull-ups
Calories on the Assault Bike

Quote of the Day: "Take action, even when your scared out of your mind."

0 Comments

Wednesday, May 17th, 2017

STRENGTH
Barbell Cycling
3 sets of:
10 - Power Snatch
10 - Overhead Squats
*Sets must be touch & go/unbroken
*Rest as needed between set
*Score = Heaviest Set

MET-CON
"Buzzfeed"
For time:
10-9-8-7-6-5-4-3-2-1
Burpees
T2B
KB Swings (2/1.5)
Box Jumps (30"/24")

Quote of the Day: "I want to live my life, not record it." - Jackie Kennedy

0 Comments

Tuesday, May 16th, 2017

STRENGTH
Back Squat 1-1-1-1-1-1-1
*Score = Total Poundage

MET-CON
"Cadillac Lungs"
11 min time limit:
100 - Double Unders
25 - Pull-ups
50 - Push-ups
AMRAP: Row for Calories
*Score = Total Calories

Quote of the Day: "Don't ever take a fence down until you know why it was put up." - Robert Frost

0 Comments

Monday, May 15th, 2017

STRENGTH
Barbell Cycling
3 sets of:
10 - Power Clean
10 - Front Squat
10 - Push Jerk
*Must be touch & go/unbroken
*Rest as needed between sets
*Score = Heaviest Set

MET-CON
"Icarus"
3 rounds of:
800m run
1 min REST

Quote of the Day: "My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style." - Maya Angelou

0 Comments

Saturday, May 13th, 2017

MET-CON
"Partner Angie"
In teams of 2...
20 min AMRAP:
100 - Pull-ups
100 - Push-ups
100 - Ab Mat Sit-ups
100 - Air Squats
*Score = Total Reps

Quote of the Day: "Give this world your very best."

0 Comments

Friday, May 12th, 2017

STRENGTH
3-Postion Snatch (High Hang, BTK, Ground)
5 sets
*Score = Heaviest Set

MET-CON
"Swollen, Tender, & a Dull Ache"
For time:
50 - GHD Sit-ups
50 - T2B
50 - DB Burpees (You pick weight)

0 Comments

Thursday, May 11th, 2017

STRENGTH
OH Squat 3-3-3-3
*Score = Total Poundage

MET-CON
"Carolina Reaper"
4 RFT:
300 yard shuttle run (25 yards & back x 6)
500m row
REST 1 minute between rounds
*Score = Total Time

Quote of the Day: "Live in the now, no moment is more important than right now. If your always in the next moment you'll miss your whole life, which is happening right now."

0 Comments

Wednesday, May 10th, 2017

STRENGTH
3-Position Clean (High Hang, BTK, Ground)
5 sets
*Score = Heaviest Set

MET-CON
"Goat EMOM"
For 20 mins...
Odd minute - Goat #1
Even minute - Goat #2
*Unscored
*Select two skilled movements that you need to improve on.

Quote of the Day: "My great concern is not whether you have failed, but whether you are content with your failure." - Abraham Lincoln 

Next