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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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Saturday, February 28th, 2015

Join us for the Marmon Muscle/CrossFit Williamsburg Grand ReOpening and 15.1 Open Throwdown!
9-1pm
5700 Warhill Trail
Williamsburg, VA 23188

15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

15.1a
1-rep-max clean and jerk
6-minute time cap

Heat List:
9:00am
WOD Briefing for all of the teams
9:15am
Team JYD
9:35am
Team Mich
9:55am
Team Swoltrain
10:15am
Team Catitude
10:35am
Team Like a Boss
10:55am
Team PR Mafia
11:15am
Team Iwona
11:35am
Team Globo-no-mo

Video of the Day: 15.1 and 15.1a Standards

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Friday, February 27th, 2015

Strength
Bench Press 1-1-1-1-1-1-1
*Score = Heaviest set

Met-Con
"Sweet but Salty"
For time:
1000m row
100 - Double Unders
100 - Ab Mat Sit-ups

Quote of the Day:  "The key is not the will to win.  Everybody has that.  It is the will to prepare to win that is important." - Bobby Knight 

Video of the Day: CrossFit 15.1 Workout Standards and Demo

toes-to-bar-meme

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Thursday, February 26th, 2015

*All morning classes are cancelled due to the impending weather. Noon class is still on as of now.  We will make decisions about the afternoon sometime in the morning.  Stay inside and safe crew!   

Strength
Thruster 1-1-1-1-1-1-1
*Score = Heaviest set

Met-Con
"Gonna make you sweat - Gonna make you groove"
10 min AMRAP:
7 - Squat Snatch (115/75)
7 - T2B

Quote of the Day: "Discipline is the bridge between goals and accomplishment." - Jim Rohn

Video of the Day: CrossFit Games Open 14.1 - Scott Panchik vs. Josh Bridges

Discussion: What do you think The Dave Castro will announce tomorrow night for 15.1? 

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Wednesday, February 25th, 2015

*5:00am SPORT/ADULT FITNESS/TACTICAL - cancelled Wednesday
*6:00am CrossFit Class - cancelled Wednesday
*7:00am SPORT/ADULT FITNESS/TACTICAL - cancelled Wednesday
*Gym OPENS at 9:00am - thanks for your understanding crew! 

OPEN ANNOUNCEMENT COUNTDOWN: 2 DAYS!!!!


Met-Con

Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

"Sham"
7 RFT:
11 - Bodyweight Deadlifts
100m run

Quote of the Day: "Never water yourself down just because someone can't handle you at 100 proof." - unknown

Video of the Day: Enter the Drago Warriors

Sham Image

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Tuesday, February 24th, 2015

Strength
Snatch 1-1-1-1-1-1-1
*Score = Heaviest set

Met-Con
"The Cheetah"
For time:
30-20-10
Box Jumps (24"/20")
Push-ups
Pull-ups

Quote of the Day: "Respect your efforts, respect yourself. Self-respect leads to self-discipline. When you have both firmly under your belt, that's real power." - Clint Eastwood

Video of the Day: It's all about the Community

OpenHouse




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Monday, February 23rd, 2015

Strength
Back Squat 1-1-1-1-1-1-1
*Score = Heaviest Set

Met-Con
"Lurong Resolution Challenge Tester"
7 min AMRAP:
5 - Front Squat (from the ground)
7 - Bar Facing Burpees
*Score = Total Reps

Level 3 - 155/115
Level 2 - 95/65
Level 1 - 65/35/step overs

Quote of the Day: "Only put people on your team who are wiling to work harder than you." 

Video of the Day: 2014 CrossFit Games Documentary (its a long one, but worth the watch)

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Sunday, February 22nd, 2015

Met-Con
"Skin that Smoke Wagon"
A Partner WOD

For time:
50-40-30-20-10
Front Squat (95/65)
Push Press (95/65)
Double Unders

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Saturday, February 21st, 2015

Met-Con
"Bad Breath"
For time:
21-18-15
KB Swings (2/1.5)
Push-ups
12-9-6
Thrusters (135/95)
Pull-ups
3 mile Assault Air Bike

  


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Friday, February 20th, 2015

*CFW Draft Party for the 2015 OPEN is tonight at 7pm! Please bring a dish, meat, etc for the cookout.

Strength
Bench Press 3-3-3-3-3
*Score = Heaviest set

Met-Con
"Mainsite 150207"
4 rounds of:
3 mins of rowing
1 min of muscle-ups (sub: ring dips or pull-ups)
* Two scores: Calories and Muscle-ups

Quote of the Day: "What we think determines what happens to us, so if we want to change our lives, we need to stretch our minds." - Wayne Dyer

Video of the Day: Intorducing Gymnoly: i99 (our staff has started learning some of this stuff from Tom and Steph who recently attended the i99 certification/seminar at CrossFit Hui. Look for some new gymnastic drills soon!)

*Please spread the word about our Grand ReOpening next Saturday! We will have WOD's, Demo's, Specials, Giveaways, CrossFit Kids fun, Food and Drink. We also have vendors! Lululemon, Affiliates Corner, Kill Cliff, Reebok and Newport News Nutrition Corner will be there to hook you up! 15.1 starts at 9:00am! Giddy up guys, thanks for all you do to make this possible!

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Thursday, February 19th, 2015

*6:00am class is cancelled due to the weather. We will open at 9:00am, business as usual for the rest of the day. Thanks for your understanding!

Strength
Front Squat 3-3-3-3-3
*Score = Heaviest set

Met-Con
"Bullet"
For time:
21-15-9
Power Clean (135/95)
HSPU

Video of the Day: inFlux: Episode 2.1

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