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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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Tuesday, August 22nd, 2017

STRENGTH
Hang Snatch 5-4-3-2-1
*Score = Total Poundage

MET-CON
"Iron Flag"
3 RFT:
50 - Double Unders
25 - KB Swings (1.5/1 pood)
400m run

Quote of the Day: "The secret to happiness is freedom... And the secret to freedom is courage." - Thucydides


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Thursday, August 17th, 2017

STRENGTH
Muscle Clean & Strict Press 5-5-5
Power Clean & Push Press 3-3-3
Clean & Jerk 1-1-1
*Score = Total Poundage

MET-CON
"Garbage Truck"
For time:

21-15-9
Power Clean (185/125)
Assault Bike (Calories)

Quote of the Day: "Am I a part of the cure? Or am I part of the disease?" - Coldplay

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Wednesday, August 16th, 2017

STRENGTH (HEAVY)
Floor Press 5 x 2 (85% of 1RM)

MET-CON 
"Grit & Grind"
2 RFT:
800m run
800m row
80 Double Unders

ACCESSORY (Optional)
DB NG Bench Press 15-15-15
Seated DB Shoulder Press 15-15-15
Banded Tricep Extension 15-15-15

Quote of the Day: "I like coffee because it gives me the illusion that I might be awake." - Lewis Black


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Tuesday, August 15th, 2017

STRENGTH
Muscle Snatch 5-5-5
Power Snatch 3-3-3
Snatch 1-1-1
*Score = Total Poundage

MET-CON
"Funkmaster Flex"
For time:
10-9-8-7-6-5-4-3-2-1
Front Squat (155/110)
Shoulder to Overhead
Pull-ups

Quote of the Day: "The art of communication is the language of leadership." - James Humes


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Monday, August 14th, 2017

STRENGTH (SPEED)
Banded Back Squat 3-3-3-3-3-3-3-3 (60% of 1RM + Medium Bands)

MET-CON
"170811"
For time:
40-30-20-10
Box Jumps (30"/24")
GHD Sit-ups

ACCESSORY (Optional)
RFE DB Split Squats 10-10-10
DB Step-ups 10-10-10

Quote of the Day: "What a culture we live in.  We're 
swimming in an ocean of information but we're drowning in ignorance." 

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Sunday, August 13th, 2017

MET-CON
"Pool Pump"
10 RFT:
25 meter Swim with kick board (no arms)
10 - Pool deck Muscle-ups

Quote of the Day: "If you cannot risk, you cannot grow. If you cannot grow, you cannot become your best.  If you cannot become your best, you cannot be happy.  If you cannot be happy, what else matters?" 



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Saturday, August 12th, 2017

MET-CON
"2223 Intervals"
2 minutes on/1 min off:
2 - Rope Climbs
10/7 - Assault Bike (Calories)
AMRAP: Overhead Squats (135/95)

4th round extended to 3 minutes. Go until 75 reps of OH Squat are reached.
Score = Total Reps or time if you reach 75 reps

Quote of the Day: "By failing to prepare, you are preparing to fail." - Benjamin Franklin

2017 Reebok CrossFit Games Highlights



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Friday, August 11th, 2017

STRENGTH (SPEED) 
Deadlift 2-2-2-2-2 (75% of 1RM)

MET-CON
"Press - Lunge - Jump"
15 min AMRAP:
5 - Handstand Push-ups
5r/l - Overhead Walking Lunges (45/35)
10 - Box Jumps (30"/24")
*Score = Total Reps

ACCESSORY (Optional)
RDL 10-10-10
Hammer Row 10-10-10

Quote of the Day: "You will not be punished for your anger, you will be punished by your anger." Buddha


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Thursday, August 10th, 2017

MET-CON
"Amanda .45"
For time:
13-11-9-7-5
CTB Pull-ups (Scale up: Muscle ups)
Squat Snatch (135/95)

Quote of the Day: "Don't mistake silence for weakness.  Smart people don't plan big moves out loud." 



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Wednesday, August 9th, 2017

STRENGTH (REPS)
Bench Press 3 x 3-5 (85% of 1RM)

MET-CON 
"Williamsburg Triplet"
5 RFT:
400m run with MB (20/14)
7 - Push Press (155/105)
7 - Bar Facing Burpees Over Bar

Quote of the Day:  "Be yourself, but always your better self." - Karl G. Maeser

Ellen: Managing Type 2 Diabetes With CrossFit 


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