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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

Thursday, September 1st, 2016

STRENGTH-CON:
Back Squat 3-3-3-3-3
*Score = Heaviest Set

MET-CON
"Diane"
For time:
21-15-9
Deadlift (225/155)
Handstand Push-ups

Quote of the Day: "He who laughs most, learns best." - John Cleese

Video of the Day: Brooke Ence - You're British Girl


1 Comments

Wednesday, August 31st, 2016

STRENGTH:
Snatch 3-3-3-3-3
*Score = Heaviest Set

Clean & Jerk 3-3-3-3-3
*Score = Heaviest Set

MET-CON:
50 Kcal Assault Bike Challenge 

For Time:

50 Kcal Assault Bike

Quote of the Day: "Someone is sitting in the shade today because someone planted a tree a long time ago." - Warren Buffett

1 Comments

Tuesday, August 30th, 2016

STRENGTH:
Bench Press 3-3-3-3-3
*Score = Heaviest Set

MET-CON:
"Homer Simpson"
12 min AMRAP:
2 - Thrusters (135/95)
4 - Push-ups
6 - Pull-ups

Quote of the Day: "Nothing is built on stone; all is built on sand, but we must build as if the sand were stone." - Jorge Luis Borges

2 Comments

Sunday, August 28th, 2016

MET-CON:
"Papa Doc"
In teams of 2...
10 RFT:
200m Farmer's Carry (2 pood/1.5 pood)
20 - Bench Press (155/95)
30ft Sled Push (90/45)

Quote of the Day: "Performance is directly correlated with intensity.  Intensity is directly correlated with discomfort." - Greg Glassman



2 Comments

Saturday, August 27th, 2016

MET-CON:
"Paul"
3RFT:
50 - Double Unders
30 - Knees-to-elbows
20 yard Overhead Walk (185/125)

Quote of the Day: "Silence is true wisdom's best reply." - Euripides

1 Comments

Thursday, August 25th, 2016

STRENGTH-CON:
"Gymnastic Pull Conditioning"
For time:
20 - Strict CTB Pull-ups
20 - Strict Pull-ups
20 - Kipping CTB Pull-ups
*REST 1 minute after completing each weight

MET-CON
"Sucker Punch"
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
Thrusters (135/95)
T2B

Quote of the Day: "The only way round is through." - Robert Frost

1 Comments

Wednesday, August 24th, 2016

STRENGTH-CON:
"Clean Conditioning"
For time:
20 - Hang Power Clean (155/105)
20 - Hang Power Clean (185/135)
20 - Hang Power Clean (205/155)
*REST 1 minute after completing each weight

MET-CON:
"The Triangle"
3 min AMRAP: GHD Sit-ups
1 min REST
3 min AMRAP: Push-ups
1 min REST
3 min AMRAP: Box Jumps (24"/20") NO REBOUNDING
*Score = Total Reps

Quote of the Day: "Failure will never overtake me if my determination to succeed is strong enough." - Og Mandino

1 Comments

Tuesday, August 23rd, 2016

STRENGTH-CON:
"Press Conditioning"
For time:
20 - Push Press (135/95)
20 - Push Press (155/105)
20 - Push Press (185/135)
*REST 1 minute after completing each weight

MET-CON:
"Bad Dream"
4 RFT:
400m run
25 - Burpees

Quote of the Day: "If your actions inspire others to dream more, learn more, do more and become more, you are a leader." - John Quincy Adams

Video of the Day: Leanda Keahi-Bevans: "Treat People Well"


1 Comments

Monday, August 22nd, 2016

STRENGTH-CON:
"Squat Conditioning"
For time:
20 - Back Squats (155/105)
20 - Back Squats (185/135)
20 - Back Squats (225/155)
*REST 1 minute after completing each weight

MET-CON:
"Sucking Wind"
EMOM 10:
Odd - Row for Kcals
Even - Double Unders
*Score = Total Reps

Quote of the Day: "Life is either a great adventure or nothing." - Helen Keller

1 Comments

Saturday, August 20th, 2016

*Please join us as we say a heartfelt GOODBYE to Coach Kareem today at the Marmon's home. Get together will start at 2:00pm and run through the evening. Please bring a side dish, something for the grill, and/or beverages. Lets make sure Kareem knows how much we appreciate him and all he's done for our athletes at Jamestown CrossFit!

Marmon Residence
195 The Maine, 23185
(In First Colony)

MET-CON:
"Badger"
3RFT:
30 - Squat Cleans (95/65)
30 - Pull-ups
800m run

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.

Quote of the Day: "Take care of your body. It's the only place you have to live." - Jim Rohn

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