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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, October 31st, 2015

Join us on Saturday, October 31st, 2015 at 9:00am for our "Barbells For Boobs" event!

"Grace"
For time:
30 - Clean & Jerk (135/95)

There will be a cookout and social to follow the workout. Please bring meat for the grill, a side dish, or beverages to share.

Here is a link to our fundraising page if you wish to make a donation. All proceeds go to "Beyond Boobs" Organization.
https://fundraise.barbellsforboobs.org/fundraise/team?ftid=60555

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Friday, October 30th, 2015

Strength
Back Squat 10-1-10-1
*Score = Total Poundage

Met-Con
"A Bubbling Caldron"
15 min AMRAP:
50 kcal Bike or Row
40 - Burpees
30 - Chest-to-Bar Pull-ups
20 - GHD Sit-ups
10 - Ring Dips
*Score = Total Reps

Quote of the Day: "Real generosity toward the future lies in giving all to the present." - Albert Camus

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Thursday, October 29th, 2015

Strength
Push Press 10-1-10-1
*Score = Total Poundage

Met-Con
"The Witch's Broomstick"
3 RFT:
50 - KB Swings (1.5/1 pood)
100 - Double Unders

Quote of the Day: "I seldom end up where I wanted to go, but almost always end up where I need to be." - Douglas Adams

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Wednesday, October 28th, 2015

Met-Con
"The Nightmare Before Christmas"
For time:
400m run
10 - T2B
400m run
10 - HSPU
400m run
10 - T2B
400m run
10 - HSPU
400m run
10 - T2B
400m run
10 - HSPU
400m run
10 - T2B
400m run
10 - HSPU
400m run
10 - T2B
400m run
10 - HSPU

Quote of the Day: "The easiest way to solve a problem is to stop participating in the problem."

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Tuesday, October 27th, 2015

Strength
Snatch Complex (5 sets)
1 - Snatch Grip Deadlift
1 - Hang Squat Snatch
1 - Overhead Squat
*Score = Heaviest Set

Met-Con
"Jackie"
For time:
1000m row
50 - Thrusters (45/35)
30 - Pull-ups

Quote of the Day: "Genius is the ability to renew one's emotions in daily experience." - Paul Cezanne

Video of the Day: The Story of Team Good Times


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Saturday, October 24th, 2015

*Bring a Friend to todays WOD. Its FREE and a great way to show your buddies what its all about! WOD starts at 9:00am. No experience needed to participate.

Met-Con
"Amusement Park"
3 RFT:
10 - Hang Clean (135/95)
9 - Front Squat (135/95)
8 - Burpees
7 - Handstand Push-ups
6 - Strict Chin-ups
5 - Ring Dips
4 - Power Snatch (135/95)
3 - Rope Climbs
2 - Pistols (r/l)
1 - Muscle-up

Quote of the Day: "When in doubt, don't" - Benjamin Franklin

Video of the Day: ClemsonLIFE visits Clemson Football (I like smiling, and this makes me smile)


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Friday, October 23rd, 2015

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

Met-Con
"Oktoberfest"
10 min AMRAP:
1 - Sled Push (10 yards)
10 - Russian KB Swings (2/1.5 pood)
10 - T2B

Quote of the Day: "Most people spend more time and energy going around problems than in trying to solve them." - Henry Ford

Video of the Day: Coach Mike Burgener Snatch Balance


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Thursday, October 22nd, 2015

Strength
Split Jerk 1-1-1-1-1-1-1
*Score = Heaviest Set

Met-Con
"Linchpin"
3 Rounds of...
3 min AMRAP:
30 - Double Unders
10 - Box Jumps (24"/20")
10 - Push Press (95/65)

*Rest 2 mins between rounds
*Score = Total Reps

Quote of the Day: "What worries you, masters you." - John Locke

Video of the Day: The Dragonfly and How to Modify


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Tuesday, October 21st, 2015

Met-Con
"Ned"
7RFT:
11 - Bodyweight Back Squat
1000m row

Special Agent Nathan "Ned" Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.

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

Video of the Day: How to get better at Rowing and Improve your WOD's


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Tuesday, October 20th, 2015

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

Met-Con
"Ninja"
For time:
21-18-15-12-9-6-3
Air Squats
Push-ups
Pull-ups

Quote of the Day: "Your value doesn't decrease based on someones inability to see your worth."

Video of the Day: Squat Stance


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