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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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Wednesday, April 1st, 2015

Met-Con
"I Pity Da Fool"
5 RFT:
10 - Front Squat (135/95)
20 - Push-ups
400m run with MB Overhead (20/14)

Quote of the Day: "A full effort is a full victory." - CJ Martin

Article of the Day: More than a Games Athlete

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Tuesday, March 31st, 2015

Strength
1RM Deadlift
*Score = Heaviest Set

Met-Con
"Grace"
For time:
30 - Clean & Jerk (135/95)

Quote of the Day: "Our attitude towards others determines their attitude towards us." - Earl Nightingale

Video of the Day: Kara Webb 15.5 (6.36)

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Monday, March 30th, 2015

Don't forget to post your scores from 15.4 before 8pm!
Happy Birthday, Coach Tom!

Strength
1RM Bench Press
*Score = Heaviest Set

Met-Con
"Fruit of the Loom"
4 RFT:
400m run
15 - Ring Dips
15 - Strict Pull-ups

Quote of the Day: "Encourage someone else to be great today!"


Video of the Day: Strong Turnover in the Clean with Mike Burgener

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Saturday, March 28th, 2015

15.5
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 45 lb.
Women use 35 lb.

Quote of the Day: "Limitations live only in our minds. But if we use our imaginations, our possibilities become limitless." –Jamie Paolinetti

Video of the Day: Lucas Parker's Tips for 15.5

Article of the Day: Some Advice on 15.5's Calorie Rows

Heat List (times tentative due to nature of workout)

Heat 1: 9:15am - Team Junkyard Dawg (judged by Audra's team)
Heat 2: 9:35am - Team Mich's Mean Muggers (judged by Team JYD)
Heat 3: 9:55am - Team Swole Train (judged by Michelle's team)
Heat 4: 10:15am - Team Cat-itude (judged by Drago's team)
Heat 5: 10:35am - Team Like a Boss (judged by Cat's team)
Heat 6: 10:55am - Team PR Mafia (judged by Britta's team)
Heat 7: 11:15am - Team Where's the Beef? (judged by Tom's team)
Heat 8: 11:35am - Team Globo-No-Mo (judged by Iwona's team)



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Friday, March 27th, 2015

Strength
Strict Shoulder Press 3-3-3-3-3
*Score = Heaviest Set

Met-Con
"No Breaks!"
12 min AMRAP:
5 - T2B
6 - KB Swings (2/1.5)
7 - Wall Ball Shots (20/14)
*Score = Rounds + Reps

Quote of the Day: "If you can't handle being talked about, then your not ready for success." 

Video of the Day: A Day in the Life if Julie Foucher

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Thursday, March 26th, 2015

Make sure you watch the live announcement of WOD 15.5 at games.crossfit.com!

Strength
Power Snatch 5-4-3-2-1
*Score = Total Poundage

Met-Con
"Usain Bolt"
For time:
50 kcal row
50 - Burpees

Quote of the Day: "Saddle your dreams before you ride em." - Mary Webb

Video of the Day: CrossFit Sommerville and Urban Farming

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Wednesday, March 25th, 2015

Strength
Deadlift 3-3-3-3-3
*Score = Heaviest Set

Met-Con
"Spring Cleaning"
5 Rounds of:
400m run
3min REST
*Score = slowest 400m

Quote of the Day:  "As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them." - John F. Kennedy

Video of the Day: CrossFit Games Update: March 24th, 2015

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Tuesday, March 24th, 2015

Met-Con
"The Situation"
4 rounds of...
4 min AMRAP:
10 - Squat Clean (95/65)
10 - Box Jumps (24"/20")
REST 1 MIN

Quote of the Day: 'The journey of a thousand miles begins with one step." - Lao Tzu

Video of the Day: Kristin King: 180 Reps on 15.4 

C
ongratulations to everyone on their performances on 15.4 this week! We posted our highest team score this week in the region! Well done everyone! 

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Monday, March 23rd, 2015

Don't forget to post your scores from 15.4 before 8pm!

Strength
Thruster 3-3-3-3-3
*Score = Heaviest Set

Met-Con
"Beach Pump"
For time:
50-40-30-20-10
Push-ups
Pull-ups
Ab Mat Sit-ups

Quote of the Day: "Now that you don't have to be perfect, you can be great." 




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Sunday, March 22nd, 2015

Thank you to our CrossFit Williamsburg Family for making Saturday so special.  Your love and support for our family and Maddox is amazing.  What a wonderful group of people to raise our kids around! Congrats to everyone who rocked the WOD today, Rx or scaled.  Awesome work by everyone! 

Met-Con
"Lungs of Steel"
5 RFT:
30 kcal row
400m run
30 Slam Ball (30/20)

Quote of the Day: "Kindness.  It doesn't cost a damn thing.  Sprinkle that shit everywhere." 

Video of the Day: Austin

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