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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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Thursday, December 1st, 2016

STRENGTH:
Bench Press 5-4-3-2-1
*Score = Heaviest Set

MET-CON:
"Indigestion"
3 RFT:
800m run
30 - Thrusters (95/65)
30 - Box Jumps (24"/20")

Quote of the Day: "Lessons are not given, they are taken." - Cesare Pavese

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Wednesday, November 30th, 2016

STRENGTH:
3-Position Snatch (ATK/BTK/FTG) 1-1-1-1-1
*Score = Heaviest Set

MET-CON:
"Room for Pie?"
EMOM 21:
(Minute 1) 10 - Assault Bike Calories
(Minute 2) 10 - T2B
(Minute 3) 10 - Handstand Push-ups

Quote of the Day: "Never set a limit on how much you should fail."

Video of the Day : BSU China Trip Giveaway


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Tuesday, November 29th, 2016

STRENGTH:
Front Squat 5-4-3-2-1
*Score = Heaviest Set

MET-CON:
"Leftover Stuffing... with Gravy"
For time:
Buy-in: 50 - GHD Sit-ups
then...
21-15-9
OH Squat (95/65)
Pull-ups

Cash-out: 500m row

Quote of the Day: "It is beyond a doubt that all our knowledge begins with experience." - Immanuel Kant

Video of the Day: Movement Demo - GHD Sit-up


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Monday, November 28th, 2016

STRENGTH:
Push Press 5-4-3-2-1
*Score = Heaviest Set

MET-CON:
"Gravy Train"
10 min AMRAP:
30 - Double Unders
15 - Burpees
*Score = Rounds + Reps

Quote of the Day: "Mistakes are always forgivable, if one has the courage to admit them." - Bruce Lee

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Sunday, November 28th, 2016

MET-CON:
"Vroom Vroom Party Starter"
10 min PARTNER AMRAP: Snatch (155/105)
REST 5 mins
10 min PARTNER AMRAP: 100 yards shuttle runs (50 and back)
*Score = Total Combined Reps

Quote of the Day: "Life is not a problem to be solved, but a reality to be experienced." - Soren Kierkegaard

Video of the Day: Brian Riley: Learning to Walk Again

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Saturday, November 26th, 2016

MET-CON:
"Matt 16"
For time:
16 - Deadlift (275/185)
16 - Hang Power Clean (185/135)
16 - Push Press (135/95)
800m run
16 - Deadlift (275/185)
16 - Hang Power Clean (185/135)
16 - Push Press (135/95)
800m run
16 - Deadlift (275/185)
16 - Hang Power Clean (185/135)
16 - Push Press (135/95)

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Friday, November 25th, 2016

Private Training (8:00-9:00am)
CrossFit WOD (9:30am-10:30am)
OPEN GYM (10:30am-NOON)

MET-CON:
"11.5"
20 min AMRAP:
5 - Power Clean (145/100)
10 - T2B
15 - Wall Ball Shots (20/14) (10ft)
*Score = Rounds + Reps

Quote of the Day: "Live so that when your children think of fairness, caring, and integrity, they think of you." - H. Jackson Brown, Jr.


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Wednesday, November 23rd, 2016

Happy Thanksgiving folks! For those of you on the road today and this weekend, safe travels! For those of you in town please make note of our holiday schedule. 

Thursday: CLOSED


Friday:

8:00am - ADULT/SPORT/TACTICAL 
9:30am - WOD CLASS
10:30am-12pm - OPEN HOURS

Saturday: Normal Hours

MET-CON:
"The Turkey Hunt"
A Partner Relay
30 min AMRAP:
200m Run
20kcal Row
200m Run
*Partners swap out every round
*Score = Rounds + Reps

Quote of the Day: "Don't look back. Something might be gaining on you." - Satchel Paige

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Tuesday, November 22nd, 2016

STRENGTH:
10RM Bench Press

MET-CON:
"Bar Crawl 2016
10 RFT:
3 - Power Clean (135/95)
2 - Front Squat
1 - Thruster
3 - T2B
2 - Chest-to- Bar Pull-ups
1 - Bar Muscle-up

Quote of the Day: "What great thing would you attempt if you knew you could not fail?" - Robert H. Schuller

Video of the Day: Mastering the Bar Muscle


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Monday, November 21st, 2016

STRENGTH:
10RM Back Squat

MET-CON:
"11.2"
15 min AMRAP:
9 - Deadlift (155/100)
12 - Hand Release Push-ups
15 - Box Jumps (24"/20") or Step-ups
*Score = Rounds + Reps

Quote of the Day: "Trophies don't pay the bills." - Anonymous

Video of the Day: The CrossFit Games Move to Madison


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