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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, March 1st, 2017

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

MET-CON
"Gasoline"
3 RFT:
500m row
15 - CTB Pull-ups
15 - Burpees

Quote of the Day: "Reality is wrong. Dreams are for real." - Tupac Shakur

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Tuesday, February 28th, 2017

STRENGTH
Touch & Go Power Snatch 10-10-10
*Score = Total Poundage

MET-CON
"Chet"
12 min AMRAP:
10 - Thrusters (95/65)
10 - T2B
30 - Double Unders

Quote of the Day: "The more you praise and celebrate your life, the more there is in life to celebrate." - Oprah Winfrey

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Monday, February 27th, 2017

*Don't forget to post your scores for 17.1 BEFORE 8PM EASTERN TIME!

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

MET-CON
"Hooyah!"
4 rounds for time:
400m run
25 - Push-ups
5 - Rope Climbs

Quote of the Day: "Success is simple. Do what's right, the right way, at the right time." - Arnold H. Glasow




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Sunday, February 26th, 2017

Great job to everyone who did 17.1 today! So proud of our athletes.  Make sure to post your scores so that we can validate them! 

WOD: TBA

Quote of the Day: "You can't cross the sea merely by standing and staring at the water." - Rabindranath Tagore


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Friday, February 24th, 2017

STRENGTH
Deadlift 8-6-4
*Score = Total Poundage

MET-CON
"Bonanza"
For time:
10-9-8-7-6-5-4-3-2-1
Alternating Pistols
Push-ups
Strict Pull-ups

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Thursday, February 23rd, 2017

Let the CrossFit Games Open season begin!
Live Announcement starts at 8:00pm on games.crossfit.com

MET-CON
"Boz"
For time:
42 - GHD Sit-ups
21 - Squat Clean Thrusters (115/75)
30 - GHD Sit-ups
15 - Squat Clean Thrusters
18 - GHD Sit-ups
9 - Squat Clean Thrusters

Quote of the Day: "Nearly all men can stand adversity, but if you want to test a man's character, give him power." - Abraham Lincoln

Video of the Day: 20 Years After the Crawl


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Wednesday, February 22nd, 2017

MET-CON
"Tabata Barbell"
Tabata Deadlift (185/130)
Tabata Hang Power Clean (135/95)
Tabata Front Squat (85/60)
Tabata Push Press (65/45)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

*Score = Total Reps

Quote of the Day: "Remember that the happiest people are not those getting more, but those giving more." - H. Jackson Brown, Jr.

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Monday, February 20th, 2017

STRENGTH
3 attempts of:
Unbroken Toes-to-Bar (reps)
Unbroken Ring Dips (reps)
Standing Broad Jumps (distance)

MET-CON
Max Effort 2000m row

*Score = Reps/Reps/Distance/Time

Quote of the Day: "Sometimes the people around you won't understand your journey. They don't need to, its not their journey."

Video of the Day: Where will you be watching?


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Sunday, February 19th, 2017

MET-CON:
"Partner Nate"
20 Min AMRAP:
2 - Muscle-ups
4 - Handstand Push-ups
8 - KB Swings (2/1.5)
*Score = Rounds + Reps

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Saturday, February 18th, 2017

MET-CON:
"Cry Baby"
5 min AMRAP:
Assault Bike for Kcals

REST 5 mins

5 min AMRAP:
Squat Clean Thrusters (165/115)
*Score = Total kcals + reps

Quote of the Day: "If you want to increase your success rate, double your failure rate. Thomas J. Watson


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