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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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Wednesday, February 1st, 2017

STRENGTH
Push Press 5-5-5
*Score = Heaviest Set

MET-CON
"Buzzfeed"
A Partner WOD
5 min AMRAP:
15 - Wall Ball Shots (20/14) (10ft target)
15 - CTB Pull-ups

REST 1 min

5 min AMRAP:
30 - Double Unders
30 - Burpees
*Score = Total Reps

Quote of the Day: "A right delayed is a right denied." - Martin Luther King, Jr.

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Tuesday, January 31st, 2017

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

MET-CON
"Stand Your Ground"
3RFT:
21 - Box Jumps (24"/20")
15 - Power Snatch (95/65)
9 - Handstand Push-ups

Quote of the Day: "You were born to win, but to be a winner, you must plan to win, prepare to win, and expect to win." - Zig Ziglar

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Monday, January 30th, 2017

MET-CON
"Butch"
20 min AMRAP:
6 - Clean & Jerk (135/95)
19 - Burpees
38 - Double Unders
1 - Round of "Cindy"
28 - KB Swings (2/1.5)
17 - Calorie Row
*Score = Total Reps

Bryant "Butch" Charles Pastirik, age 78, passed away on Saturday, January 28, 2017. Butch is survived by his wife, Irene Moroni Pastirik; his daughters, Joan Morse (Allen), Lina Dose (Jeff), Monica Pastirik (Devin Shuster); his son, Michael Pastirik (Kelly); his son-in-law, J.D. Nemire; his grandchildren, Matthew, Ann (Matt), Joe, Luke (Kelly), Daniel, Mary, Bobby, Michael, Isaac, Kristin, Katy, Rebekah, Rachel, Jonathon, Natalie (Ricky), Ryan; his great-grandchildren, Cayden and John Thomas; and his brother, Jerry Pastirik (Nancy). He is preceded in death by his daughter, Laura Pastirik Nemire; his grandson, Patrick Bryant Morse; his parents, Charles and Elizabeth Pastirik; his brother, Carl Anderson; and his sister, Diane Runyon.

Butch was born on June 19, 1938 in Streator, Illinois. He was employed by Owens-Illinois for 35 years as a Warehouse and Shipping Supervisor in Streator, Illinois and Toano, Virginia. After retirement, he worked for the City of Williamsburg and Ford's Colony Country Club. He played football, baseball, and basketball at LPO Junior College. He enjoyed playing softball and golf. Butch loved spending time with his family.

The family will receive friends at Nelsen Funeral Home on Thursday, February 2 from 6:00 PM to 8:00PM. A funeral is scheduled for Friday, February 3 at 10:00AM, at St. Olaf Catholic Church in Williamsburg, Va. There will be a private graveside service. Reverend Thomas Mattingly will officiate. There will be a memorial service in Illinois at later date. In lieu of flowers, donations can be sent to American Cancer Society, Williamsburg or James City County Fire and Rescue, and St. Olaf Building Fund.

MET-CON
"Butch"
20 min AMRAP:
6 - Clean & Jerk (135/95)
19 - Burpees
38 - Double Unders
1 - Round of "Cindy"
28 - KB Swings (2/1.5)
17 - Calorie Row
*Score = Total Reps

Quote of the Day: "It's lack of faith that makes people afraid of meeting challenges, and I believed in myself." - Muhammad Ali

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Sunday, January 29th, 2017

MET-CON:
"Black & Yellow"
In teams of 2...
5 RFT:
10 - 10 yard Sled Pushes (90/45)
30 - Thrusters (95/65)
10 - Rope Climbs

Quote of the Day: "It does not matter how slowly you go as long as you do not stop." - Confucius


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Friday, January 27th, 2017

STRENGTH
Front Squat 10-2-2-2
*Score = Total Poundage

MET-CON
"Marmon Muscle Baseline Test"
2 min AMRAP: Air Squats
2 min REST
2 min AMRAP: Push-ups
2 min REST
2 min AMRAP: Pull-ups
2 min REST
2 min AMRAP: Ab Mat Sit-ups
2 min REST
2 min AMRAP: Row for Kcals
*Score = Total Rep

Quote of the Day: "Your diet is a bank account. Good food choices are good investments." - Bethenny Frankel

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Thursday, January 26th, 2017

STRENGTH
Deadlift 10-2-2-2
*Score = Total Poundage

MET-CON
"Bonnie & Clyde"
A Partner WOD
For time:
10-9-8-7-6-5-4-3-2-1
KB Swings (2/1.5)
Wall Ball Shots (20/14)
Box Jumps (24"/20")
T2B
*Partner A does even rounds
*Partner B does odd rounds

Quote of the Day: "If you are tired of starting over, stop giving up"

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Wednesday, January 25th, 2017

STRENGTH
Bench Press 10-2-2-2
*Score = Total Poundage

MET-CON
"11.4"
10 min AMRAP:
60 - Bar Facing Burpees
30 - OH Squats (120/90)
10 - Muscle-ups
*Score = Total Reps

Quote of the Day: "A hero is someone who understands the responsibility that comes with his freedom." - Bob Dylan

Video of the Day: The Butterfly Pull-Up


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Tuesday, January 24th, 2017

STRENGTH
"Progress"
EMOM 30:
ODD - Perform 1 - Snatch (80% of 1RM)
EVEN - Perform 1 - Clean & Jerk (80% of 1RM)

MET-CON
Tabata Assault Air Bike for kcals
*Score = Kcals

Quote of the Day: "Only the guy who isn't rowing has time to rock the boat." - Jean-Paul Sartre

Video of the Day: Maddox is 4! 


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Monday, January 23rd, 2017

STRENGTH
Back Squat 10-2-2-2
*Score = Total Poundage

MET-CON
"Humpty Dumpty"
11 min AMRAP:
3 - Strict Pull-ups
2 - Pull-ups
1 - CTB Pull-ups
10 - Burpees
3 - Strict Press (115/75)
2 - Push Press
1 - Push Jerk
30 - Double Unders
*Score = Total Reps

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Sunday, January 22nd, 2017

MET-CON:
"Climb Baby Climb"
In teams of 2...
18 min AMRAP of:
3 - Burpees
3 - Toes-to-Bar
3 - Power Cleans (135/95)
3 - Box Jumps (24"/20")
6 - Burpees
6 - Toes-to-Bar
6 - Power Cleans
6 - Box Jumps
9, 12, 15, 18, 21...
*Score = Total Reps

Quote of the Day: "Conformity is the jailer of freedom and the enemy of growth." - John F. Kennedy

Video of the Day: Raised in the Box




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