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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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Saturday, April 1st, 2017

MET-CON
"McGhee"
30 min AMRAP:
5 - Deadlifts (275/185)
13 - Push-ups
9 - Box Jumps (24"/20")

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Quote of the Day: "Ambition is the path to success. Persistence is the vehicle you arrive in." - Bill Bradley

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Friday, March 31st, 2017

STRENGTH
1RM Deadlift

MET-CON
"Jackie"
For time:
1000m row
50 - Thrusters (45/35)
30 - Pull-ups

Quote of the Day: "The best way to predict the future is to create it." - Peter Drucker

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Thursday, March 30th, 2017

MET-CON
"Isabel"
For time:
30 - Power Snatch (135/95)

REST 5 mins

"Grace"
For time:
30 - Clean & Jerk (135/95)

Quote of the Day: "To think is easy. To act is hard. But the hardest thing in the world is to act in accordance with your thinking." - Johann Von Goethe

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Wednesday, March 29th, 2017

STRENGTH
1RM Shoulder Press
1RM Push Press
1RM Push Jerk

MET-CON
"Elizabeth"
For time:
21-15-9
Power Clean (135/95)
Ring Dips

Quote of the Day: "People are capable, at any time in their lives, of doing what they dream of."

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Tuesday, March 28th, 2017

MET-CON
"Filthy Fifty"
For time:
50 - Box Jumps (24"/20")
50 - Jumping Pull-ups
50 - KB Swings (35/25)
50 - Walking Lunges (steps)
50 - Knees-to-Elbows
50 - Push Press (45/35)
50 - Back Extension
50 - Wall Ball Shots (20/14)
50 - Burpees
50 - Double Unders

Quote of the Day: "No problem can withstand the assault of sustained thinking." - Voltaire

Video of the Day: Danny Watson: Legend


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Monday, March 27th, 2017

Monday
*Don't forget to post your scores for 17.5 BEFORE 8PM EASTERN TIME!

STRENGTH
1RM OH Squat
1RM Front Squat
1RM Back Squat

MET-CON
"Helen"
3RFT:
400m run
21 - KB Swings (1.5/1 pood)
12 - Pull-ups

Quote of the Day: "Don't gain the world and lose your soul; wisdom is better than silver or gold." - Bob Marley

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Sunday, March 26th, 2017

MET-CON
"Warhill Trail Run"
For time:
3.6 mile trail run

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Friday, March 24th, 2017

MET-CON
"DT"
5 RFT:
12 - Deadlift (155/110)
9 - Hang Power Clean
6 - Push Jerk

Quote of the Day: "What is once well done is done forever." - Henry David Thoreau

17.5 - Details, Standards, Demo


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Thursday, March 23rd, 2017

17.5 announcement tonight at 8pm at games.crossfit.com!

STRENGTH
1RM Bench Press
*Score = Heaviest Set

MET-CON
"Fire and Brimstone"
20 min Partner AMRAP:
AMRAP kcals on the Assault Bike
30 - KB Swings (1.5/1 pood)
*1 person on the bike, 1 person on the KB.
*Switch out at the completion of the 30 swings
*Score = Total Kcals
 
Quote of the Day: "The difference between stupidity and genius is that genius has its limits." - Albert Einstein

Video of the Day: Dr. Lusting: Type 2 Diabetes is "Processed Food Disease" (Short Version)



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Wednesday, March 22nd, 2017

STRENGTH
1RM Snatch
*Score = Heaviest Set

MET-CON
"Anarchy 75"
15 min AMRAP:
15 - Push-ups
15 - Box Jumps (24"/20")
15 - Pull-ups
15 - Double Unders
15 - GHD Sit-ups
*Score = Total Reps

Quote of the Day: "It's amazing how much you can learn if your intentions are truly earnest." - Chuck Berry

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