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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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Monday, May 1st 2017

STRENGTH
Back Squat 3-3-3-3
*Score = Total Poundage

MET-CON
"Groovy"
For time:
21-15-9
Calories on the Assault Bike
KB Swings (2/1.5)
15-12-9
Calories on the Rower
Burpees over the Rower
12-9-6
Squat Clean (135/95)
200m run

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Friday, April 28th, 2017

MET-CON
"Monster Mash"
Partner WOD
For time:
400 - Double Unders
200 - Ring Dips
100 - Squat Cleans (225/155)
50 - Rope Climbs

Quote of the Day: "The price of greatness is responsibility." - Winston Churchill

Video of the Day: Miracle on the Hill


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Thursday, April 27th, 2017

STRENGTH
Deadlift 5-5-5-5
*Score = Total Poundage

MET-CON
"Monkey Business"
20 min AMRAP:
20 - Handstand Push-ups
20 - Muscle-ups
20 - GHD Sit-ups
*Score = Total Reps

Quote of the Day: "Quality is not an act, it is a habit." - Aristotle

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Wednesday, April 26th, 2017

STRENGTH
Bench Press 5-5-5-5
*Score = Total Poundage

MET-CON
"Don't Drink The Water"
5 RFT:
800m run
15 - Squat Snatch (95/65)

Quote of the Day: "Perseverance is the hard work you do after you get tired of doing the hard work you already did." - Newt Gingrich

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Tuesday, April 25th, 2017

STRENGTH
Front Squat 5-5-5-5
*80-85% of 1RM
*Score = Total Poundage

MET-CON
"Spread My Wings"
12 min AMRAP:
5r/l - 1-arm Alternating DB/KB Snatch (50/35)
10 - Burpee Pull-ups
50r/l - Single Leg Jumprope
*Score = Rounds + Reps

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April 24th, 2017

STRENGTH
Clean & Jerk 3-3-3-3
*Pull and drop at 70-80% of 1RM
*Score = Total Poundage

MET-CON
"Crash Into Me"
4 RFT:
50 - Calorie Row
50 - Wall Ball Shots (20/14)

Quote of the Day: "Leadership is the capacity to translate vision into reality." - Warren Bennis

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Saturday, April 22nd, 2017

MET-CON
"Wes"
For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps (24"/20")
3 cleans (185/125)
Then, run 800 meters with a 25-lb. plate

Quote of the Day: "Words have no power to impress the mind without the exquisite horror of their reality." - Edgar Allan Poe

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Friday, April 21st, 2017

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

MET-CON
"Happy Hour"
12 min AMRAP:
10 - Deadlift (225/155)
20 - Box Jumps (30"/24")
30 - Double Unders
20 - Air Squats
10 - Handstand Push-ups
*Score = Total Reps

Quote of the Day: "Whatever you do in life, surround yourself with smart people who'll argue with you." - John Wooden

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Thursday, April 20th, 2017

STRENGTH
Split Jerk 5-5-5-5
*Superset with 1-arm Suitcase Carry (70/53)r/l
*Score = Total Poundage

MET-CON
"Three Toed Sloth"
For time:
400m run
30 - Thrusters (95/65)
30 - Bar Facing Burpees
30 - Toes-to-Bar
400m run

Quote of the Day: "First they ignore you, then they laugh at you, then they fight you, then you win." - Mahatma Gandhi

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Wednesday, April 19th, 2017

STRENGTH
OH Squat 10-10-10-10
*Superset with GHD Sit-ups 15-15-15-15
*Score = Total Poundage

MET-CON
"Showering with a Sunburn"
EMOM 10:
Odd minute - Assault Bike (calories)
Even minute - Rope Climb
*Score = Total Reps

Quote of the Day: "Say how you feel. Leave the job you hate. Find your purpose. Love yourself. Stand up for things that mater. Don't settle. Don't apologize for who you are. Be fearless."

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