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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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Sunday, May 1st, 2016

MET-CON:
"Cream"
A Partner WOD

For time:
50 - Deadlift (135/95)
40 - Deadlift (225/155)
30 - Deadlift (275/195)
20 - Deadlift (315/225)
10 - Deadlift (365/255)
*EMOM both partners perform 10 - Wall Ball Shots (20/14)

Quote of the Day:  "Leave people better than you found them." 

Video of the Day: 2013 Regional Marathon


1 Comments

Saturday, April 30th, 2016

MET-CON:
"U Got the Look"
EMOM 30 (ascending rep scheme):
Bodyweight Back Squat
Burpees
*Score = Completed Rounds + Reps

Quote of the Day:  Quote of the Day: "I began to realize how important it was to be an enthusiast in life. If you are interested in something, no matter what it is, go at it at full speed. Embrace it with both arms, hug it, love it and above all become passionate about it. Lukewarm is no good." Roald Dahl



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Friday, April 29th, 2016

STRENGTH:
3RM Clean (15 min time limit)

MET-CON:
"Raspberry Beret"
For time:
21-15-9
Kcals on Assault Bike
Handstand Push-ups

Quote of the Day: "Only those who dare to fail greatly can ever achieve greatly." - Robert Kennedy

Video of the Day: Road to the Games 16.04: Fraser / Sigmundsdottir / Froning / Davidsdottir / Smith


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Thursday, April 28th, 2016

STRENGTH
3RM Push Press (15 min time limit)

MET-CON
"Let's Go Crazy"
10 Rounds of:
1 min Row for Kcals
1 min REST
*Score = Total Kcals

Quote of the Day: "Despite everything, no one can dictate who you are to other people." - Prince


1 Comments

Wednesday, April 27th, 2016

STRENGTH:
3 RM Snatch (15 min time limit)

MET-CON:
"Kiss"
20 min AMRAP:
10 - Box Jumps (24"/20")
15 - Push-ups
20 - T2B
25 - Forward Lunges (R/L)
30 - Double Unders
*Score = Total Reps

Quote of the Day: "Successful people are not gifted; they just work hard, then succeed on purpose."


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Tuesday, April 26th, 2016

STRENGTH:
3RM Bench Press (15 min time limit)

MET-CON:
"When Doves Cry"
3 RFT:
300 yard Shuttle Run (25 yards and back x 6)
30 - Sumo Deadlift High Pull (115/75)

Quote of the Day: "Don't go through life, grow through life." - Eric Butterworth

Video of the Day: The Sumo Deadlift High Pull


1 Comments

Monday, April 25th, 2016

STRENGTH:
3RM Front Squat (15 min time limit)

MET-CON:
"Little Red Corvette"
Alternating Tabata Intervals(:20on/:10off for 8 rounds) of:
Thrusters (95/65)
Pull-ups
*Score = Total Reps

Quote of the Day: "Be like a postage stamp. Stick to one thing until you get there." - Josh Billings

Video of the Day: Chromosomally Enhanced: A Down Syndrome CrossFit Class


1 Comments

Sunday, April 24th, 2016

MET-CON:
"Club Soda"
A Partner WOD

30 min AMRAP:
10-9-8-7-6-5-4-3-2-1
Wall Ball Shots (20/14)
Handstand Push-ups
10 yard Sled Push

Quote of the Day: "To be alive at all involves some risk." - Harold MacMillan






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Saturday, April 23rd, 2016

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.

MET-CON:
"T.U.P."
For time:
15-12-9-6-3
Power Clean, 135/95 lbs
Pull-up
Front Squat, 135/95 lbs
Pull-up

Quote of the Day: "Ambition never comes to an end." - Kenneth Kaunda

Good luck to Jamestown CrossFit and Former CrossFit Williamsburg athlete, Doug Lord as he takes on the Masters Qualifier WOD's this weekend! He takes on the first WOD Friday night and will do WOD 2 and 3 on Saturday. Finishing the 4th WOD on Sunday and will use Monday to re-do any of the WOD's if he needs to. If you are interested in watching or cheering Doug on, please message me (Britta) or call my cell (757) 903-7747. Wish him good luck and please stay tuned for his results.

The WOD's are briefed and detailed here

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Friday, April 22nd, 2016

STRENGTH:
Hang Clean & Jerk 5-4-3-2-1
*Score = Total Poundage

MET-CON:
"Banana in the Tailpipe"
For time:
1-2-3-4-5-6-7-8-9-10
Muscle-ups
Deadlift (315/225)

Quote of the Day: "Very often a change of self is needed more than a change of scene." - A. C. Benson

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