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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

Saturday, October 1st, 2016

*WORKOUT SUBJECT TO CHANGE*
MET-CON:
"Street Knock"
5RFT:
10r/l - Alternating 1-arm DB Snatch (70/50)
20 - Goblet Squats (70/50)
30 - Burpees

Quote of the Day: "The most wasted of all days is one without laughter."- e. e. cummings

1 Comments

Friday, September 30th, 2016

STRENGTH:
Back Squat 3-3-3-3-3
Weighted Strict Chin-ups or Tempo Strict Chin-ups 3-3-3-3-3
*Score = Heaviest Set of Back Squat

MET-CON:
"Spank Bang"
10 min AMRAP:
1 - Wall Walk
1r/l - Turkish Get-up (you pick load)
1 - Rope Climb
*Score = Rounds + Reps




1 Comments

Wednesday, September 28th, 2016

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

MET-CON:
"Tabasco"
4 rounds of:
400m run
3 min REST
*Score = Slowest 400m

Quote of the Day: "I have learned to use the word 'impossible' with the greatest caution." - Wernher von Braun

Video of the Day: HES CrossFit: The Kids Are all Fit


1 Comments

Tuesday, September 27th, 2016

STRENGTH:
Front Squat 3-3-3-3-3
*Score = Heaviest Set

MET-CON:
"Bam Bam"
For time:
21-15-9
Deadlift (225/155)
Bar Facing Burpees

Quote of the Day: Where there is unity there is always victory. Publilius Syrus

1 Comments

Monday, September 26th, 2016

STRENGTH:
Bench Press 3-3-3-3-3
Weighted Strict Pull-ups or Tempo Strict Pull-ups 3-3-3-3-3
*Score = Heaviest Set of Bench Press

MET-CON:
"Yolanda Squatpump"
15 min AMRAP:
100 - Double Unders
50 steps - Walking Lunges
*Score = Rounds + Reps

Quote of the Day: "We often have to put up with most from those on whom we most depend." - Baltasar Gracian

0 Comments

Sunday, September 25th, 2016

MET-CON:
"My Brother's Keeper"
AMRAP 10:
20 yard Sled Push (90/45)
*Partners switch EMOM

AMRAP 10:
Tire Flips
*Partners switch EMOM

AMRAP 10:
Rope Climbs
*Partners switch EMOM

**Score = Total Reps

Quote of the Day: "All good things which exist are the fruits of originality." - John Stuart Mill


1 Comments

Saturday, September 24th, 2016

Bring a FRIEND its FREE!

MET-CON:
"Street Knock"
5RFT:
10r/l - Alternating 1-arm DB Snatch (70/50)
20 - Goblet Squats (70/50)
30 - Burpees

Quote of the Day: "It will never rain roses: when we want to have more roses we must plant more trees." - George Eliot

0 Comments

Friday, September 23rd, 2016

STRENGTH:
Strict Press 5-5-5
Push Press 5-5-5
Split Jerk 5-5-5
*Score = Heaviest Set of Each

MET-CON:
"Garden Full of Goats"
13 min AMRAP:
1 - Muscle-up
5 - Handstand Push-ups
10 - Alternating Pistols
15 - Double Unders
*Score = Total Reps

Quote of the Day: "The only way to make sense out of change is to plunge into it, move with it, and join the dance." - Alan Watts

0 Comments

Thursday, September 22nd, 2016

STRENGTH:
Back Squat 5-5-5-5
*Score = Heaviest Set

MET-CON
"Brutally Elegant"
For time:
21-18-15-12-9-6-3
Hang Power Snatch (95/65)
Assault Bike Calories 

Quote of the Day: "By failing to prepare, you are preparing to fail." - Benjamin Franklin

Video of the Day: Sticky Catch Drill


0 Comments

Wednesday, September 21st, 2016

STRENGTH:
Muscle Clean 5-5-5
Power Clean 5-5-5
Squat Clean 5-5-5
*Score = Heaviest Set of each

MET-CON:
"Hype"
For time:
400m run
30 - Thrusters (95/65)
30 - CTB Pull-ups

Quote of the Day: "He who is brave is free." - Lucius Annaeus Seneca

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