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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, August 1st, 2015

We are closed today so that we can attend the MAD DASH 5k & Fun Run. Join us at the WISC tomorrow morning at 7:30am for a race that benefits Child Development Resources and all the kids they service. You can register at the race in the morning if you haven't done so already. Should be a fun morning for a great cause!

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Friday, July 31st, 2015

Met-Con
"Double DT"
10 RFT of:
12 - Deadlift (155/105)
9 - Hang Power Clean
6 - Shoulder-to-Overhead

or

"Heavy DT"
5 RFT of:
12 - Deadlift (205/145)
9 - Hang Power Clean
6 - Shoulder-to-Overhead

Quote of the Day: "Obstacles are those frightful things you see when you take your eyes off your goal." - Henry Ford

Video of the Day: Annie Thorisdottir Does DT


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Thursday, July 30th, 2015

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

Met-Con
"SQT"
3RFT:
10 - Power Snatch (95/65)
200 yard sprint (50 yards and back - twice)

Quote of the Day: "To give real service you must add something which cannot be bought or measured with money, and that is sincerity and integrity." - Douglas Adams

Video of the Day: Squat Therapy with Chris Spealler


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Wednesday, July 29th, 2015

Met-Con
"The Ghost"
6 rounds, 1 min per station:
Row for Kcals
Burpees
Double Unders
REST 1 minute
*Score = Total Reps

Quote of the Day: "Let me win, but if I cannot win, let me be brave in the attempt." - Eunice Kennedy Shriver

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Tuesday, July 28th, 2015

Strength
Push Press 3-3-3-3-3
*Score = Heaviest Set

Met-Con
"The Dirty Dozen Couplet"
12 min AMRAP:
12 - Sumo Deadlift High Pull (75/55)
12 - Burpee Box Jumps (24"/20")
*Score = Total Reps

Quote of the Day: "My life is my message." - Mahatma Gandhi

Video of the Day: "Whatever it Takes" - Greg Glassman in New Zealand


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Monday, July 27th, 2015

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

Met-Con
"Triple Baseline"
3 rounds each for time:
500m row
40 - Air Squats
30 - Ab Mat Sit-ups
20 - Push-ups
10 - Pull-ups
*Rest 3 mins

Quote of the Day: "A man who has not passed through the inferno of his passions has never overcome them." - Carl Jung

Video of the Day: A Day with Ben Smith (he's been to the Games seven years in a row and he finally became the Fittest Man on Earth on Sunday! Congrats to Ben Smith!)


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Sunday, July 26th, 2015

"Encore"
A Partner WOD
For time:
50-40-30-20-10
Kcals on Air Bike
KB Swings (2/1.5)
Ab Mat Sit-ups
Back Extensions

Quote of the Day: "Great acts are made up of small deeds." - Lao Tzu

Article of the Day: Face it: You're NOT an Entrepreneur


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Saturday, July 25th, 2015

Bring a Friend to todays WOD! 

Happy Birthday Coach Audra!
Met-Con
"The Pride of Hickory"
For time:
29 - Thrusters (135/95)
29 - Burpees
29 - Wall Ball Shots (20/14)
29 - Burpees

Quote of the Day: Excellence is the gradual result of always striving to do better." - Pat Riley



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Friday, July 24th, 2015

Strength
Back Squat 5-5-5-5
*Score = Heaviest Set

Met-Con
"Hitler's Itch"
10 RFT:
30 - Unbroken Double Unders
10 - Unbroken Push-ups

Quote of the Day: "What we do in life, echoes in eternity...."

Video of the Day: From Single-Unders to Double-Unders


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Thursday, July 23rd, 2015

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

Met-Con
"The Buttered Roll"
4RFT:
400m run
20 steps - OH Walking Lunges (45/35)

Quote of the Day: "You have to be willing to give up something of equal or greater value to obtain the things you desire."

Video of the Day: 4 common Clean & Jerk mistakes + corrections


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