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Est.2010
CrossFit Williamsburg Blog



Information for Drop-ins

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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






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Thursday, October 19th, 2017

STRENGTH (OLY)
EMOM 7:
Clean & Jerk x 1 (90% of 1RM)
*Score = Made/Attempts
*Take 10 mins to warm-up to 90%

MET-CON
"Nate"
20 min AMRAP:
2 - Muscle-ups
4 - Handstand Push-ups
8 - KB Swings (70/53)
*Score = Rounds + Reps

Quote of the Day: "People often say that motivation doesn't last. Well, neither does bathing.  That's why we recommend it daily." - Zig Ziglar

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Wednesday, October 18th, 2017

STRENGTH (REPS)
Shoulder Press 3 x failure (80% of 1RM)
*Score = Total Reps
*Rest as needed between sets

MET-CON 
"Giraffes Can't Dance"
4 RFT:
300 yard shuttle run (25 yards and back x 6)
10 - Burpees

ACCESSORY (Optional)
Strict Dips 3 x failure

Quote of the Day: "If you want to live a happy life, tie it to a goal, not to people or objects." - Albert Einstein

Video of the Day: What we're doing when we do CrossFit 



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Monday, October 16th, 2017

STRENGTH (HEAVY)
Front Squat 3-2-1 (90% of 1RM)
*Score = Total Poundage

MET-CON
"Wolverine"
For time:
21-15-9
Back Squat (135/95) *from the ground
Push-ups
400m run

ACCESSORY (Optional)
RFE Split Squats 3 x 10r/l (HEAVY)

Quote of the Day: "The only people who never fail are those who never try." Ilka Chase

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Thursday, October 5th, 2017

STRENGTH (OLY)
Hang Clean 3-3-3-3-3
*Score = Heaviest Set

MET-CON
"Jet Lag"
For time:
50 kcal row
50 - T2B

Quote of the Day: "Things won are done; joys soul lies in the doing." - William Shakespeare

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Wednesday, October 4th, 2017

STRENGTH (HEAVY)
Shoulder Press 2-2-2(85% of 1RM)
*Score = Total Poundage

MET-CON 
"Hawaii Five-O"
5RFT:
30 - Wall Ball Shots (20/14)
30 - SDHP (75/55)
30 - Box Jumps (20")
30 - Push Press (75/55)
30 - Ab Mat Sit-ups

ACCESSORY (Optional)
DB Incline Bench Press 3 x 10
Dips 3 x10

Quote of the Day: "Miracles start to happen when you give as much energy to your dreams as you do your fears." 

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Tuesday, October 3rd, 2017

Happy Birthday to one of our OG's Ivonne Luchs! Hope you are having a great day and we wish you an amazing year ahead! 

STRENGTH (OLY)
Hang Snatch 3-3-3-3-3
*Score = Heaviest set 

MET-CON
"Ivan Mofongo Luscious"
4RFT:
25/20 kcal Assault Bike
400m run

Quote of the Day: "Consistency is more important than perfection." 


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Sunday, October 1st, 2017

*We will meet at the gym and warm-up before walking over to the pool. Come prepared for gym work and pool work. 

MET-CON
"Pool Party"
10 rounds of:
:30 Treading Water
:30 REST
:30 Goblet Squat Hold (70/53)
:30 REST

Quote of the Day:  "Will you look back on life and say 'I wish I had,' or 'I'm glad I did?"

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Saturday, September 30th, 2017

MET-CON
"Uncle Bobby"
49 min AMRAP:
9 - Box Jumps (30"/24")
30 - Calorie Row
12 - Ground-to-Overhead (135/95)

Illinois State Police Master Sergeant Bob Price of Hillsboro, IL was killed September 30th, 2012 in a lake boating accident.

Quote of the Day: "Avoid the crowd. Do your own independent thinking.  Be the chess player, not the chess piece." 





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Friday, September 29th, 2017

STRENGTH (SPEED)
Banded Speed Deadlift 2-2-2-2-2-2 (60% of 1RM + mini bands)

MET-CON
"Frostee Rucker"
15 min AMRAP:
10 - Burpee Pull-ups
200m run with Sandbag
*Score = Total Burpee Pull-ups

ACCESSORY (optional)
Bent Over Barbell Row 3 x 10
Lilly Shrugs 3 x 10

Quote of the Day: "There is a difference between being interested and committed.  When you are interested you do it when its easy.  When you are committed you do it no matter what." 

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Thursday, September 28th, 2017

STRENGTH (OLY)
Hang Clean 5-5-5-5
*Score = Heaviest Set

MET-CON
"American Cowboy"
10 min AMRAP:
10r/l - Alternating 1-arm DB Snatch (50/35)
10r/l - Split Squat Jumps
10 - T2B
*Score = Rounds + Reps

Quote of the Day: "There are far better things ahead than any we leave behind." - C.S. Lewis

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