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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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Friday, May 1st, 2015

Saturday will mark the first of four "Bring a Friend" WOD's at CrossFit Williamsburg.  Each Saturday in the month of May we encourage you to bring your friends to WOD with you! Show your friends what you're so passionate about and maybe change someones life! (Applies to 8:00am and 9:00am classes only)  

Strength
Back Squat 3-3-3-3-3
*Score = Heaviest Set

Met-Con
"The Dirty Leotard"
For time:
9-7-5
Muscle-ups
Handstand Push-ups
Pistols (r/l)

Quote of the Day: "Conform to their style and they'll remember you for a DAY. Create your own style and they'll remember you FOREVER."

Video of the Day: The Back Squat

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Thursday, April 30th, 2015

Strength
Split Jerk 5-4-3-2-1
*Score = Total Poundage

Met-Con
5 rounds for max reps:
:30 AMRAP - Row for Kcals
:30 REST
:30 AMRAP - Air Squats
:30 REST
:30 AMRAP - Push-ups
:30 REST
*Score = Total reps

Quote of the Day: "If you don't practice you don't deserve to win." - Andre Agassi



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Wednesday, April 29th, 2015

Met-Con

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA.

"Badger"
3RFT:
30 - Squat Clean (95/65)
30 - Pull-ups
800m run

Quote of the Day: "Nothing in all the world is more dangerous than sincere ignorance and conscientious stupidity." - Martin Luther King, Jr.

Video of the Day: Sleeping: neck, shoulders and pillows ft. K-Starr

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Tuesday, April 28th, 2015

Strength
2RM Hang Clean
*Score = Heaviest Set

Met-Con
"Funky Cold Medina"
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
Burpee Bar Hops

Quote of the Day: "Failure's a bruise, not a tattoo." 

Video of the Day: Letting Beauty Speak

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Monday, April 27th, 2015

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

Met-Con
"The Trifecta"
3 min AMRAP: Hang Power Snatch (95/65)
3 min REST
3 min AMRAP: Toes-to-Bar
3 min REST
3 min AMRAP: OH Squat (95/65)
*Score = Total Reps

Quote of the Day: "Stand up for what you believe in, even if it means standing alone." 


*After Saturdays event and due to such high interest, Paleo To-Go has decided to start delivering to Marmon Muscle/CrossFit Williamsburg! Orders must be in for Friday (May 1st) for Monday's delivery (May 4th).  Deliveries can be picked up at the box.  Their food is simple, delicious and easy to take and go.  Check out the website for ordering details.  doyoueveneatbro.com

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Sunday, April 26th, 2015

Met-Con
"Partner Eva"
5 RFT:
800 m Run
30 - KB Swings (2/1.5)
30 - Pull-ups
*Partners must alternate through the movements.

Quote of the Day: "He who stops being better stops being good." - Oliver Cromwell

Video of the Day: Skill Transfer Exercises for the Snatch

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Saturday, April 25th, 2015

Masters Qualifier Event 2:
1RM Snatch

Masters Qualifier Event 3:
2 rounds for time of:
1,000-meter row
50 thrusters
30 chest-to-bar pull-ups

Men use 65 lb.
Women use 45 lb.

Quote of the Day: "Hard work beats talent when talent doesn't work hard." 

Videos of the Day: 
Masters Event 2 Standards
Masters Event 3 Standards

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Friday, April 24th, 2015

Strength
Deadlift 5-5-5-5
*Score = Heaviest Set

Met-Con
"Annie"
50-40-30-20-10
Double Unders
Ab Mat Sit-ups

Quote of the Day: "Aging is (a) concept ... and I don't care to indulge." - Amanda Allen

Video of the Day: The Masters

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Thursday, April 23rd, 2015

Strength
Bench Press 5-5-5-5
*Score = Heaviest Set

Met-Con
"Gut Bomb"
10 Rounds for time:
10 - Power Clean (135/95)
100m Sprint (50 and back)

Quote of the Day:
 "Success is a lousy teacher. It seduces smart people into thinking they can't lose." - Bill Gates

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Wednesday, April 22nd, 2015

Met-Con
"2011 Regional WOD #6"
For time:
20 kcal row
30 - Burpees
40 - DB Ground to OH (45/35)
50 - T2B
100ft OH Walking Lunges (45/25)
150 ft Sprint

Quote of the Day: "No One Cares. Work Harder." 

Video of the Day: The Story of the Open

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