Home of CrossFit Williamsburg
Est.2010
CrossFit Williamsburg Blog



Information for Drop-ins

X

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, July 1st, 2016

STRENGTH:
Push Press 10-5-10-5
*Score = Total Poundage

MET-CON:
"Lactic Acid"
5 Round of:
Max Effort 500m row
*REST 3 mins
*Score = Slowest time

Quote of the Day: "A leader is a dealer in hope." - Napoleon Bonaparte

Video of the Day: The Muscle Snatch


2 Comments

Thursday, June 30th, 2016

STRENGTH
EMOM 20:
1 - Snatch (80% of 1RM)
*Score = Load

MET-CON
"Wayne Rooney"
3RFT:
15 - SDHP (135/95)
15 - GHD Sit-ups

Quote of the Day: "Don't be afraid to give up the good to go for the great." - John D. Rockefeller

Video of the Day: The Snatch


1 Comments

Wednesday, June 29th, 2016

STRENGTH:
Front Squat 3-3-3-3-3 (with a 3 second pause at the bottom)
Score = Heaviest Set

MET-CON:
"Tabata Burpees"
(:20 work/:10 rest x 8)
REST 1:00

"Tabata Wall Ball Shots"
(:20 work/:10 rest x 8)
REST 1:00

"Tabata Ab Mat Sit-ups"
(:20 work/:10 rest x 8)
REST 1:00

*Score = Total Reps

Quote of the Day: "It is what it is. But, it will be what you make it." - Pat Summitt

0 Comments

Tuesday, June 28th, 2016

STRENGTH:
EMOM 20:
1 - Clean & Jerk (80% of 1RM)
*Score = Load

MET-CON:
"Copenhagen"
10RFT:
1 - Muscle-up
2 - Deadlift (315/225)
3 - T2B

Quote of the Day: "Never mistake motion for action." - Ernest Hemingway

Video of the Day: CrossFit Instinct Longevity: New Goals, New Expectations and a New Life



0 Comments

Monday, June27th, 2016

STRENGTH:
Bench Press 10-5-10-5
*Score = Total Poundage

MET-CON:
"Nicole"
20 min AMRAP:
400m run
Max rep pull-ups
*Score = Total Pull-ups

Quote of the Day: "We adore chaos because we love to produce order." - M. C. Escher

Video of the Day: Opening up CrossFit Benchmark Nicole with 70 Pull-ups


1 Comments

Sunday, June 26th, 2016

MET-CON:
"Top Secret Parter WOD"...

Quote of the Day:  We build too many walls and not enough bridges. Isaac Newton

Vide of the Day: 70 + class at CrossFit Rebels


0 Comments

Saturday, June 25th, 2016

MET-CON:
"160611"
5 Rounds for max reps of:
11/2 x bodyweight Deadlift
Dips
*Score = Total Reps

Quote of the Day: "You cannot strengthen the weak by weakening the strong." - William J. H. Boetcker

0 Comments

Friday, June 24th, 2016

STRENGTH:
Back Squat 5-4-3-2-1
*Score = Total Poundage

MET-CON:
"Under Armor"
15 min AMRAP:
5 - HSPU
10 - Burpees
15 - KB Swings (2/1.5)
*Score = Rounds + Reps

Quote of the Day: Courage is fire, and bullying is smoke. Benjamin Disraeli

Video of the Day: Start by Moving Well


1 Comments

Thursday, June 23rd, 2016

STRENGTH
Bench Press 5-4-3-2-1
*Score = Total Poundage

MET-CON
"Prefontaine"
For time:
3 Mile Assault Bike
2k row
1 mile run

Quote of the Day: "I want to live my life, not record it." - Jackie Kennedy

0 Comments

Wednesday, June 22nd, 2016

STRENGTH:
Snatch 5-5-5
Score = Heaviest Set

MET-CON:
"Kevin Love's Mom"
For time:
21-15-9
Power Clean (155/105)
Wall Ball Shots (20/14)

Quote of the Day: What we see depends mainly on what we look for. John Lubbock


Next