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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

Monday, August 1st, 2016

STRENGTH:
Bench Press 5-5-5
*Score = Heaviest Set
Tempo Strict Pull-ups 5-5-5
*Superset with Bench Press

MET-CON:
"Black Label Society"
For time:
21-15-9
Power Clean (185/125)
Box Jumps (30"/24")

Quote of the Day: "The mind has its own logic but does not often let others in on it." - Bernard DeVoto

1 Comments

Sunday, July 31st, 2016

Happy Birthday, DM!

MET-CON:
"Big Sexy"
5 RFT:
6 Deadlifts, 315/205 lbs
6 Burpees
5 Cleans, 225/155 lbs
5 Chest-to-bar Pull-ups
4 Thrusters, 155/105 lbs
4 Muscle-ups

Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff's Office, and as a member of the SWAT Team in Hood County, Texas. He is survived by his wife, Katy; and two children, Abigail and Quinton.



1 Comments

Saturday, July 30th, 2016

MET-CON:
"Unicorns & Rainbows"
30 min AMRAP:
7 - Box Jumps (30'/24")
7 - True Push-ups
7 - Thrusters (75/55)
7 - GHD Sit-ups
*Score = Rounds + Reps

Quote of the Day: "I never ever blow out someone else's candle to make mine brighter" - Chelsea Handler

Video of the Day: When Wellness Becomes Fitness


0 Comments

Friday, July 29th, 2016

STRENGTH:
Front Squat 5-5-5 (speed) (Approximately 60% of 1RM)
Front Squat 5-5-5 (heavy)
*Score = Heaviest Set

MET-CON:
"Squat Snatch Ladder"
For time:
10 reps @ 135/85
8 reps @ 145/95
6 reps @ 155/105
4 reps @ 165/115
2 reps @ 175/125
*Scale loads up or down as needed

Quote of the Day: "There is no substitute for hard work." - Thomas A. Edison

0 Comments

Thursday, July 28th, 2016

STRENGTH
Strict Shoulder Press 5-5-5
Push Press 5-5-5
*Score = Heaviest Set of each

MET-CON
"Snot Bubbles"
10 min AMRAP:
10 kcal Assault Bike
5 - Burpees
1 - Rope Climb
*Score = Total Reps

Quote of the Day:  Tough times never last, but tough people do. Robert H. Schuller

Video of the Day: Exercise: Fueling the Brain


0 Comments

Wednesday, July 27th, 2016

STRENGTH:
5 rounds of:
Max Reps of Unbroken Strict Ring Dips
Max Reps of Unbroken Strict Pull-ups
*Score = Total reps of each

MET-CON:
"Double Meat Sandwich"
For time:
1 mile run
21-15-9
Power Snatch (95/65)
T2B
1 mile run

0 Comments

Tuesday, July 26th, 2016

STRENGTH:
Back Squat 5-5-5 (speed) (Approximately 60% of 1RM)
Back Squat 5-5-5 (heavy)
*Score = Heaviest Set

MET-CON:
"Mid Summer Nightmare"
For time:
300 - Double Unders
*EMOM perform 10 Wall Ball Shots (20/14)

Quote of the Day: "Either move or be moved." - Ezra Pound

Video of the Day: Patience: 10 Years of the CrossFit Games


0 Comments

Monday, July 25th, 2016

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

MET-CON:
"Audra"
For time:
30-20-10
Row for kcals
Deadlift (225/155)
Shoulder to Overhead (135/95)

Quote of the Day: "Leaders grasp nettles." - David Ogilvy

0 Comments

Saturday, July 23rd, 2016

MET-CON:
"Rise and Grind"
6 Rounds for time:
15 - KB Swings (2/1.5)
300 yard Shuttle run (25 yards and back x 6)
15 - Push-ups
REST :90
*Score = Total Time

Quote of the Day: "Life will always be to a large extent what we ourselves make it." - Samuel Smiles

Video of the Day: The CrossFit Games - Ranch Trail Run



0 Comments

Friday, July 22nd, 2016

STRENGTH:
Back Squat 5-4-3-2-1
Weighted Strict Pull-ups 5-4-3-2-1
*Score = Total Poundage for each

MET-CON:
"Hate Train"
5 rounds of:
30 kcal Assault Bike
30 - Double Unders
Deadlift Hold for time (225/155)
*Score = Total Deadlift Hold Time

Quote of the Day: "Success is nothing more than a few simple disciplines, practiced every day." - Jim Rohn

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