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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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Tuesday, December 1st, 2015

Strength
Push Press 3-2-1-3-2-1
*Score = Total Poundage

Met-Con
"Burning Love"
10 min AMRAP:
5 - Power Clean + Forward Lunge (r/l) Combo (95/65)
10 - T2B
15 - Double Unders
*Score = Total Reps

Quote of the Day: "All the world is birthday cake, so take a piece, but not too much." - George Harrison

Video of the Day: Stability in the Bench Press


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Monday, November 30th, 2015

Strength
Back Squat 3-2-1-3-2-1
*Score = Total Poundage

Met-Con
"Tres Molestias"
3 min AMRAP: Wall Ball Shots (20/14)
REST :30
3 min AMRAP: Hang Snatch (95/65)
REST :30
3 min AMRAP: Max Calorie Row
*Score = Total Reps

Quote of the Day: "The task of the modern educator is not to cut down jungles, but to irrigate deserts." - C. S. Lewis

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Sunday, November 29th, 2015

Customer Appreciation sale goes live on December 1st, 2015

$1,200 for 12 for one year of unlimited CrossFit classes. Please talk to one of our staff members for more information!

"Double DT"
In teams of 2 - switch out EMOM
10 RFT:
12 - Deadlift (155/105)
9 - Hang Power Clean
6 - Push Jerk




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Saturday, November 28th, 2015

Met-Con
"Thank You"
***This WOD is your own personal tribute to someone special. Feel free to write their name on the whiteboard, on a piece of athletic tape, or keep it to yourself.***
8 RFT:
400m run
25 - Air Squats
19 - Push-ups
13 - Pull-ups
*Weighted vest or body armor optional

Quote of the Day: "Better to remain silent and be thought a fool than to speak out and remove all doubt." - Abraham Lincoln

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Wednesday, November 25th, 2015

Remember: NO CLASSES on Thursday. First class on Friday is 9:30am.

Met-Con
"The Gravy Boat"
Teams of 4

For time:
Each teammate runs 200m run (relay style)
200 - KB Swings (2/1.5)
200 - Box Jumps (24"/20")
200 - Push Press (95/65)
200 - Kcal Row
*One athlete works at a time

Quote of the Day: "You can learn a lot from your mistakes when you aren't denying them."

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Tuesday, November 24th, 2015

Strength
Deadlift 5-4-3-2-1
Weighted Strict Pull-ups 5-4-3-2-1
*Score = Total Poundage for each

Met-Con
"Turkey Leg Tabata"
Tabata Intervals (:20on/:10off x 8) of:
GHD Sit-ups
Push-ups
Kcals on Rower
*Score = Total Reps

Quote of the Day: "No matter how long you've traveled in the wrong direction, you can always turn around."

Video of the Day: Targeting Affiliates


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Monday, November 23rd, 2015

Reminders: No Classes will be held on Thursday in leu of Thanksgiving. Classes will resume on Friday at 9:30am.

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

Met-Con
"Cornucopia"
For time:
21-15-9
Row for kcal's
Thrusters (65/45)
MB Squat Clean (20/14)
SDHP (65/45)
Wall Ball Shots (20/14)
Burpees

Quote of the Day: "Time and tide wait for no man." - Geoffrey Chaucer

Video of the Day: Thrusters with Chris Spealler in India

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Saturday, November 21st, 2015

Bring a friend to WOD with you to todays class...its FREE and fun! Class starts at 9:00am.

Met-Con
"Matt 16"
For time:
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.

Quote of the Day: "Focusing on mechanics will improve intensity. The opposite is not true." - Jeff Martin

Video(s) of the Day:
The Deadlift
The Hang Power Clean with Stephane Rochet
The Push Press

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Friday, November 20th, 2015

Strength
Front Squat 10-10-10
*Score = Total Poundage

Met-Con
"A Rush of Blood to the Head"
15 min AMRAP:
5r/l - 1-arm DB/KB Clean
5r/l - 1-arm DB/KB Front Squat
5r/l - 1-arm DB/KB Power Snatch
5r/l - 1-arm DB/KB Push Press
*40 possible reps per round
*Score = Total Rounds + Reps

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

Video of the Day: Solving the front rack problem - K-Starr


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Thursday, November 19th, 2015

Strength
Snatch 1-1-1-1-1-1-1
Clean & Jerk 1-1-1-1-1-1-1
*Score = Heaviest set of each

Met-Con
"Warning Sign"
4 RFT:
400m run
1 min REST

Quote of the Day: "Thank you for the pain, it made me raise my game."

Article of the Day: Showing Up

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