Home of CrossFit Williamsburg
Est.2010
CrossFit Williamsburg Blog



Information for Drop-ins

X

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






0 Comments

Monday, June 1st, 2015

Strength
Deadlift 10-1-10-1
*Score = Total Poundage

Met-Con
"Johnny Utah"
5RFT:
25kcal row
16 - CTB Pull-ups
9 - Push-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: Julie Foucher - Event 4 To Boot  

0 Comments

Saturday, May 30th, 2015

*Pictured - FNFL podium for Week 4! Great competitors and event tonight.  Great job to everyone who participated and a big thank you to our awesome spectators.  See y'all next week! 

Don't forget to bring a friend or family member to class with you, its free! Give someone the gift of CrossFit! 

Met-Con
"Beast 12"
For time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps, 20 in
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings, 2/1.5 pood
30 Sit-up (standard)s
20 Dumbbell Hang Squat Cleans, 35/25 lbs
25 Back Extensions
30 Wall Balls, 20/14 lbs
3 Rope Climbs, 15 ft

Quote of the Day: "All frustrations are self-induced. The outside world can invite us to become upset, but we ultimately accept the invitation."  

Video of the Day: Brooke Ence on Event 7

0 Comments

Friday, May 29th, 2015

*Congratulations to Evan Goff on his engagement to his beautiful bride to be! 

*If you get a chance please wish Jeromy Ivie well wishes as he travels out of town this summer for work.  Good luck Jeromy! 

Strength

Hang Clean & Jerk 1-1-1-1-1-1-1
*Score = Heaviest Set

Met-Con
"Nicole"
20 min AMRAP:
400m run
Unbroken Pull-ups
*Score = Total Pull-ups

Cash Out Challenge
Unbroken Double Unders

Quote of the Day: "Try to keep your mind open to possibilities and your mouth closed on matters that you don't know about. Limit your 'always' and your 'nevers.'" - Amy Poehler

Video of the Day: CrossFit Green Country

0 Comments

Thursday, May 28th, 2015

Sign up for FNFL Week 4 and get in on the fun! Register here. 

Strength

Bench Press 5-4-3-2-1-2-3-4-5
*Score = Total Poundage

Met-Con
"Iggy Azalea"
A Partner WOD
10 min AMRAP:
Squat Snatch (115/75)
*Partner performs a 200m run then they switch
*Score = Total Squat Snatch

Cash Out Challenge
Unbroken Double Unders

Quote of the Day: "It is not what they take away from you that counts. It's what you do with what you have left." - Hubert H. Humphrey

Video of the Day: Regionals Week 2 Highlights

0 Comments

Wednesday, May 27th, 2015

Jamestown CrossFit opens its doors in less than a week! Help us spread the word by telling your friends or family who may live near the Five Forks area and who may be interested in giving CrossFit a shot! All services and schedules can be seen here. Thanks for your help crew! 

Met-Con
"Fight Gone Five"
5 rounds for time:
20 - Wall Ball Shots (20/14)
20 - SDHP (1.5/1 pood)
20 - Box Jumps (20")
20 - Push Press (75/55)
20 kcal row
1 min REST
*Include rest time

Cash Out Challenge
Unbroken Double Unders

Quote of the Day: "Knowledge comes, but wisdom lingers." - Alfred Lord Tennyson



0 Comments

Tuesday, May 26th, 2015

Strength
OH Squat 5-5-5
Front Squat 3-3-3
Back Squat 1-1-1
*Score = Total Poundage

Met-Con
"Elizabeth"
For time:
21-15-9
Power Clean (135/95)
Ring Dips

Cash Out Challenge
Unbroken Double Unders

Quote of the Day: "The first wealth is health." - Ralph Waldo Emerson

Video of the Day: Level 1 Course does Elizabeth 

0 Comments

Sunday, May 25th, 2015

Met-Con
"The Patriots"
A Partner WOD
For time:
30-20-10-20-30
Deadlift (225/155)
Pull-ups
Box Jumps (24"/20")

Quote of the Day:  "Take care of all your memories. For you cannot relive them." - Bob Dylan

We will be closed on Monday, May 25th for Memorial Day. See you Tuesday!

0 Comments

Saturday, May 24th, 2015

"BRING A FRIEND DAY!"

Met-Con
"A Salute to our Heroes"
20 min AMRAP:
15 - Thrusters (95/65)
20 - Ab Mat Sit-ups
30 - Double Unders
*Score = Total Reps

Quote of the Day: "The harder you work, the harder it is to surrender." - Vince Lombardi



0 Comments

Friday, May 22nd, 2015

Strength
Strict Press 10-5-3-1
*Score = Total Poundage

Met-Con
"Lola"
For time:
21-15-9
Front Rack Backward Lunges (95/65)r/l
Burpee Pull-ups


Cash Out Challenge
1 min Max Effort Kcals on Rower

Quote of the Day: "The privilege of a lifetime is being who you are." - Joseph Campbell



0 Comments

Thursday, May 21st, 2015

Shop Local this Thursday at Marmon Muscle/CrossFit Williamsburg! On the third Thursday of every month throughout the entire year local participating retail, service and professional businesses will serve up special offers and incentives. We are offering a discount on our CrossFit 101 program Wednesday night through Thursday evening. Offer: $225 for the our 10 session program! If you know anyone who wants to try it out, send them our way and they can save a few bucks! Register here: 

Strength

Back Squat 10-5-3-1
*Score = Total Poundage

Met-Con
"Taylor Swift"
A Partner WOD
10 min AMRAP:
T2B
*Partner pushes sled 40 ft then switch out
*Score = Total T2B

Cash Out Challenge
Unbroken Pull-ups

Quote of the Day: "Wise men make more opportunities than they find." - Francis Bacon

Video of the Day:  Mat Fraser and Nike Training present: Inner Strength

Next