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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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Thursday, October 1st, 2015

Met-Con
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan June 2005.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor


"J.T."
For time:
21-15-9
Handstand Push-ups
Ring Dips
Push-ups

Quote of the Day: "Failure can be awful, but living so cautiously that you never fail is worse." JK Rowling

Video of the Day: Annie Sakamoto does "J.T."


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Wednesday, September 30th, 2015

Met-Con
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

"Donny"
For time:
21-15-9-9-15-21
Deadlift (225/155)
Burpees

Quote of the Day: "Make today count. You'll never get it back"

Video of the Day: Simplifying the Deadlift with Coach Glassman


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Tuesday, September 29th, 2015

Met-Con
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

"Griff"
For time:
800m run
400m run backwards
800m run
400m run backwards

Quote of the Day: "I've never met a strong person with an easy past." 

Video of the Day: WOD Demo at the CrossFit Tour - Australia


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Monday, September 28th, 2015

Met-Con
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.

"Jennifer"
26 min AMRAP:
10 - Pull-ups
15 - KB Swings (1.5/1 pood)
20 - Box Jumps (24"/20")

*Score = Rounds + Reps

Quote of the Day: "Circumstances are beyond human control, but our conduct is in our own power." Benjamin Disraeli

Video of the Day: 5 Lessons I Have learned after 2 years of CrossFit

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Sunday, September 27th, 2015

Met-Con
"Physical Graffiti"
A Partner WOD

For time:
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
KB Swings (2/1.5)
GHD Sit-ups
Handstand Push-ups
Goblet Squats (2/1.5)

*Break up work load as needed.

Quote of the Day: "Incredible change happens in your life when you decide to take control of what you have power over instead of craving control over what you don't." 



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Saturday, September 26th, 2015

Met-Con
U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.

"Kutschbach"
7RFT:
11 - Back Squat (185/125)
10 - Push Jerk (135/95)

Quote of the Day: "Be a yardstick of quality. Some people aren't used to an environment where excellence is expected." - Steve Jobs

Video of the Day: Cueing the Push Jerk with Russell Burger


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Friday, September 25th, 2015

Strength
Clean (touch & go) 5-5-5
*Score = Heaviest Set

Met-Con
"A Hard Day's Night"
3 min AMRAP: Tire Flip
3 min REST
3 min AMRAP: Bench Press (155/100)
3 min REST
3 min AMRAP: Assault Air Bike for kcal's

*Score = Total Reps

Quote of the Day: "Let no one discourage your ambitious attitude. You don't need a fan club to achieve your goals. Be your own motivation."

Video of the Day: Enhancing Fitness at Decatur Memorial


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Thursday, September 24th, 2015

Strength
Push Press 10-10-10
*Score = Heaviest Set

Met-Con
"12.3"
18 min AMRAP:
15 - Box Jumps (24"/20")
12 - Push Press (115/75)
9 - T2B

*Score = Rounds + Reps of the Unfinished Round

Quote of the Day: "The only person you should try to be better than...is the person you were yesterday."

Video of the Day: Coaching the Push-Press with Miranda Oldroyd


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Wednesday, September 23rd, 2015

Met-Con
"Lust for Life"
For time:
100kcal row
100 - Wall Ball Shots (20/14)
100 - Burpees

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

Video of the Day: Toes to Bar Progression


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Tuesday, September 22nd, 2015

Strength
Back Squat 10-10-10
*Score = Heaviest Set

Met-Con
"Appetite for Destruction"
10 min AMRAP:
20 - Double Unders
15 - Push-ups
10 - Pull-ups
5 - Deadlift (225/155)

*Score = Rounds + Reps of Unfinished Round

Quote of the Day: "Stay away from "Still" people. "Still" broke, "Still" complaining, "Still" hating, and "Still" nowhere.

Video of the Day: Coaching the Deadlift with Bill Grundler


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