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

Wednesday, July 1st, 2015

Met-Con

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

"Hammer"
5 rounds, each for time:
5 - Power Cleans (135/95)
10 - Front Squats (135/95)
5 - Jerks (135/95)
20 - Pull-ups
*REST 1:30 between each round
*Subtract REST from total time

Quote of the Day: "Never confuse a single defeat with a final defeat." - F. Scott Fitzgerald

Video of the Day: Story in the South


0 Comments

Tuesday, June 30th, 2015

Strength
Strict Shoulder Press 3-3-3-3-3
*Score = Total Poundage

Met-Con
"Platoon"
For time:
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Burpees
T2B

Quote of the Day: "When looking back doesn't interest you anymore, your doing something right."

Video of the Day: The Shoulder Press


0 Comments

Monday, June 29th, 2015

Strength
Back Squat 3-3-3-3-3
*Score = Total Poundage

Met-Con
"Code Red"
Partner WOD
15 min AMRAP:
10 - 10 yard Sled Push
20 - Bench Press (155/85)
30 - Double Unders
*Score = Rounds + Reps

Quote of the Day: "You will never reach your destination if you stop and throw stones at every dog that barks."

Video of the Day: Opening a Community


0 Comments

Sunday, June 28th, 2015

Met-Con
"Heather"
For time:
800m run
then...
5 rounds of:
12 - Pull-ups
9 - Squat Snatches (95/65)
6 - Handstand Push-ups
then...
800m run
20 - Burpees

Quote of the Day: "You'll Never Do That." The Four most motivating words in the english language. 

Video of the Day: Story in the Atlantic

0 Comments

Saturday, June 27th, 2015

"BRING A FRIEND DAY!"

Met-Con
"DT"
5 RFT:
12 - Deadlift (155/105)
9 - Hang Power Clean
6 - Push Jerk

Quote of the Day: "Never stop thinking differently. It's the only way to maintain your sense of individuality."

Video of the Day: Ben Smith - D.T.


0 Comments

Friday, June 26th, 2015

Strength
Floor Press 5-5-5-5
*Score = Total Poundage

Met-Con
"Lucky Sevens"
7 min AMRAP:
7 - Box Jumps (24"/20")
7 - Burpees
7 - KB Swings (1.5/1 pood)
*Score = Rounds + Reps

Quote of the Day: "Don't let other peoples thinking impact yours."


0 Comments

Thursday, June 25th, 2015

Thursday, June 25th, 2015
Strength
OH Squat 5-5-5-5
*Score = Total Poundage

Met-Con
"Isabel"
For time:
30 - Power snatch (135/95)

Quote of the Day: "Nothing can replace hard work!!! It is the magic pill!!!" - Camille Leblanc-Bazinet

Video of the Day: Kendrick Farris Does Isabel


0 Comments

Wednesday, June 24th, 2015

Met-Con
"Lumberjack 20"
For time:
20 - Deadlifts (275/185)
400m run
20 - Kettlebell Swings (2/1.5 pood)
400m run
20 - Overhead Squats (115/85)
400m run
20 - Burpees
400m run
20 - CTB Pull Up
400m run
20 - Box Jumps (24/20)
400m run
20 - Squat Clean (85/55)
400m run

Quote of the Day: "To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment." - Ralph Waldo Emerson

0 Comments

Tuesday, June 23rd, 2015

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

Met-Con
"Freddy's Revenge"
5 RFT:
5 - Shoulder-to-Overhead (185/115)
10 - Burpees

Quote of the Day: "It is amazing what you can accomplish if you do not care who gets the credit." - Harry S Truman

Video of the Day: Waves Heal the Wounded: Operation Surf

0 Comments

Monday, June 22nd, 2015

The 20 for 20 Challenge
Consistency is the most important variable of any training program. To prove that, we are going to incentivize our athletes to train more frequently. Any athlete that registers and participates in 20 or more workouts per month will receive a $20 credit to their Mindbody account! That's right gang... we are PAYING YOU to workout more. Either we really care about our athletes or we've lost our minds. We will run the first attendance report on July 1st!

Strength
Thruster 5-5-5-5
*Score = Total Poundage

Met-Con
"Barbara"
5 rounds for time of:
20 - Pull-ups
30 - Push-ups
40 - Ab Mat Sit-ups
50 - Air Squats
*Rest 3 mins between each round
* Do not include rest in final time

Quote of the Day: "Be strong. You never know who you are inspiring."

Video of the Day: Coaching the Thruster with Cameron Soden


Next