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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






1 Comments

Friday, April 1st, 2016

STRENGTH:
Deadlift 10-5-3-1
*Score = Total Poundage

MET-CON:
"Alley-oop"
4 rounds of...
EMOM 3:
400m run
AMRAP: Double Unders

Quote of the Day: "Every accomplishment starts with the decision to try." JFK

Video of the Day: The CrossFit Kitchen: Breakfast Pizza


0 Comments

Thursday, March 31st, 2016

STRENGTH
Clean & Jerk 1-1-1-1-1-1-1
*Score = Heaviest Set

MET-CON
"Always Reppin"
For time:
10-9-8-7-6-5-4-3-2-1
Burpees
Muscle-ups (bar or ring)

Quote of the Day: "Contrary to general belief, an artist is never ahead of his time but most people are far behind theirs." - Edgard Varese

Video of the Day: Mastering the Bar Muscle-Up


0 Comments

Wednesday, March 30th, 2016

STRENGTH:
Front Squat 10-5-3-1
*Score = Total Poundage

MET-CON:
"The Final Four"
15 min AMRAP:
10 - T2B
10 - Box Jumps (24"/20")
10 - Handstand Push-ups
10 - Wall Ball Shots (20/14)
*Score = Total Reps

Quote of the Day: "The higher we are placed, the more humbly we should walk." - Marcus Tullius Cicero

Video of the Day: RO Vs. Boz: Open Workout 16.5


0 Comments

Tuesday, March 29th, 2016

STRENGTH:
Snatch 1-1-1-1-1-1-1
*Score = Heaviest Set

MET-CON:
"Pull Me, Push Me"
For time:
50kcal row
40 - Push Press (95/65)
30kcal row
20 - Push Press
10kcal row

Quote of the Day: "Do not seek to follow in the footsteps of the wise. Seek what they sought." - Matsuo Basho


0 Comments

Monday, March 28th, 2016

STRENGTH:
Back Squat 10-5-3-1
*Score = Total Poundage

MET-CON:
"Lynne"
5 rounds for max reps of:
Bodyweight Bench Press (70% of BW for ladies)
Pull-ups
*Score = Total Reps

Quote of the Day: "Nothing can be more powerful in life than laser focused goals with clearly defined targets."

0 Comments

Saturday, March 26th, 2016

Today we take on the last workout of the 2016 CrossFit Games Open! Wear your animal print! See WOD details here.

WOD warm-up and demo starts at 9:00am! Lets finish strong crew!

0 Comments

Friday, March 25th, 2016

STRENGTH:
Strict Press 5-5-5
*Score = Total Poundage

MET-CON:
"The Lion"
10 RFT:
Sprint with Sandbag (50 yards & back)
1 - Rope Climb

Quote of the Day:  "Never underestimate the power of stupid people in large groups." - George Carlin

Video of the Day:  Rope-climbing techniques with Chris Spealer


0 Comments

Wednesday, March 24th, 2016

STRENGTH
Front Squat 5-5-5
*Score = Total Poundage

MET-CON
"Duppy Conqueror"
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
Toes-to-Bar
Handstand Push-ups

Quote of the Day: "When you focus on problems, you'll have more problems. When you foci son opportunities, you'll have more opportunities."

Video of the Day: A Tribe Called Quest - Can I Kick It (RIP Phife Dawg)

0 Comments

Wednesday, March 23rd, 2016

STRENGTH:
Bench Press 5-5-5
*Score = Total Poundage

MET-CON:
"Overtime"
10 min AMRAP:
20 kcal row
10 - Thrusters (95/65)
*Score = Total Reps

Quote of the Day: "After all is said and done, more is said than done." - Aesop

1 Comments

Tuesday, March 22nd, 2016

STRENGTH:
Clean 5-5-5
*Score = Total Poundage

MET-CON:
"Amanda"
For time:
9-7-5
Muscle-ups
Squat Snatch (135/95)

or

"Scaled Amanda"
For time:
9 - Squat Snatch
25 - Push-ups
25 - Ring Rows
7 - Squat Snatch
20 - Push-ups
20 - Ring Rows
5 - Squat Snatch
15 - Push-ups
15 - Ring Rows

Quote of the Day: "There is more to life than increasing its speed." Mahatma Gandhi
Video of the Day: The Snatch

Video of the Day: The Snatch


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