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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, May 31st, 2017

MET-CON
"The Librarian"
For time:
100 - Calorie Row
90 - Double Unders
80 - KB Swings (53/35)
70 - Wall Ball Shots (20/14)
60 - Burpees
50 - Calorie Row
40 - Double Unders
30 - KB Swings (53/35)
20 - Wall Ball Shots (20/14)
10 - Burpees

Quote of the Day: "Accept the challenges so that you can feel the exhilaration of victory." - George S. Patton

Video of the Day: Two-Minute Challenges: Max Muscle -ups


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Tuesday, May 30th, 2017

STRENGTH
Clean & Jerk 1-1-1-1-1-1-1

*Score = Total Poundage
 
MET-CON
"Pitbull"
5 RFT:
5r/l - Front Rack Forward Lunges (95/65)
10 - Lateral Burpee Bar Hops
15 - T2B

Quote of the Day: "The way you speak to yourself about yourself matters.  Stop all the negative talk." 

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Saturday, May 27th, 2017

MET-CON

"Tres Guerreros"
In teams of 3...
20 min AMRAP:
Calories on Bike
GHD Sit-ups
Wall Ball Shots (20/14)
*Score = Total Reps

Quote of the Day: "Confidence is quiet, insecurity is loud." 



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Wednesday, May 24th, 2017

STRENGTH
RDL 10-10-10
*Score = Total Poundage

MET-CON
"Dirty Dancing"
For time:
21-15-9
CTB Pull-ups
Burpees

Quote of the Day: "Someone once told me not bite off more than I can chew.  I told them I would rather choke on greatness than nibble on mediocrity." - unknown

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Tuesday, May 23rd, 2017

STRENGTH
Strict Press 1-1-1-1-1-1-1
*Score = Total Poundage

MET-CON
"Van Damne"
For time:
21-15-9
Clean & Jerk (155/110)
Row for Kcals

Quote of the Day: "Today I will stand up for the things I believe in. I won't apologize for my passion and I won't let anyone (including myself) stand in my way." 

Video of the Day: Breathe: The Art of Wellness


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Friday, May 19th, 2017

STRENGTH
Deadlift 1-1-1-1-1-1-1
*Score = Total Poundage

MET-CON
"Gross"
In teams of 3...
20 min AMRAP:
20 yd Sled Pushes
Handstand Push-ups
*Score = Total Reps

Quote of the Day: "Without music, life would be a mistake." - Friedrich Nietzsche


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Thursday, May 18th, 2017

STRENGTH
Bench Press 1-1-1-1-1-1-1
*Score = Total Poundage

MET-CON
"Sean Spicer"
For time:
21-15-9
Push Press (135/95)
CTB Pull-ups
Calories on the Assault Bike

Quote of the Day: "Take action, even when your scared out of your mind."

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Wednesday, May 17th, 2017

STRENGTH
Barbell Cycling
3 sets of:
10 - Power Snatch
10 - Overhead Squats
*Sets must be touch & go/unbroken
*Rest as needed between set
*Score = Heaviest Set

MET-CON
"Buzzfeed"
For time:
10-9-8-7-6-5-4-3-2-1
Burpees
T2B
KB Swings (2/1.5)
Box Jumps (30"/24")

Quote of the Day: "I want to live my life, not record it." - Jackie Kennedy

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Tuesday, May 16th, 2017

STRENGTH
Back Squat 1-1-1-1-1-1-1
*Score = Total Poundage

MET-CON
"Cadillac Lungs"
11 min time limit:
100 - Double Unders
25 - Pull-ups
50 - Push-ups
AMRAP: Row for Calories
*Score = Total Calories

Quote of the Day: "Don't ever take a fence down until you know why it was put up." - Robert Frost

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Monday, May 15th, 2017

STRENGTH
Barbell Cycling
3 sets of:
10 - Power Clean
10 - Front Squat
10 - Push Jerk
*Must be touch & go/unbroken
*Rest as needed between sets
*Score = Heaviest Set

MET-CON
"Icarus"
3 rounds of:
800m run
1 min REST

Quote of the Day: "My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style." - Maya Angelou

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