Home of CrossFit Williamsburg
Est.2010
CrossFit Williamsburg Blog



Information for Drop-ins

X

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






0 Comments

Saturday, July 1st, 2017

MET-CON
"The Breakfast Burrito"
For time:
10-9-8-7-6-5-4-3-2-1
Sprint 20 yards and back
Box Jumps (30"/24")
GHD Sit-ups

Quote of the Day: "To succeed in life, you need three things: a wishbone, a backbone and a funny bone." - Reba McEntire




0 Comments

Thursday, June 29th, 2017

STRENGTH (OLY)
Split Jerk 5-4-3-2-1
*Score = Total Poundage

MET-CON
"Maw"
For time:
21 - Thrusters (95/65)
100 - Double Unders
3 - Rope Climbs
15 - Thrusters
50 - Double Unders
2 - Rope Climbs
9 - Thrusters
25 - Double Unders
1 - Rope Climbs

Quote of the Day: "To deny people their human rights is to challenge their very humanity." - Nelson Mandela


0 Comments

Wednesday, June 28th, 2017

STRENGTH (REP)
Close Grip Bench Press 12-12-12
*Score = Total Poundage
DB Neutral Grip Incline Bench 12-12-12
*Unscored

MET-CON
"Stiff Upper Lip"
EMOM 20:
ODD - AMRAP Row for Kcals
EVEN - AMRAP Push-ups
*Score = Total Reps

Quote of the Day: "Set the bar high and don't ever lower it. If people don't measure up, thats not your problem."

0 Comments

Tuesday, June 27th, 2017

STRENGTH
Hang Power Snatch 5-5-5
*Score = Total Poundage
Hang Power Clean 5-5-5
*Score = Total Poundage
 
MET-CON
"Guts"
3 rounds of...
3 min AMRAP:
10 - Burpees
10 - Pull-ups
*1 min REST in between AMRAPS
*Score = Total Reps

Quote of the Day: "We cannot solve our problems with the same thinking we used when we created them." - Albert Einstein




0 Comments

Monday, June 26th, 2017

STRENGTH (HEAVY)
Back Squat
2-2-2-2-2 (@80% of 1RM)
*Score = Total Poundage

MET-CON
"Having a Ball!"
For time:
50-40-30-20-10
Wall Ball Shots (20/14)
400m run


0 Comments

Friday, June 23rd, 2017

STRENGTH
Back Squat 10-5-3-1
*Score = Total Poundage

MET-CON
400m run x 4
3 min REST in between intervals
*Score = slowest round

Quote of the Day: "The difficulty lies not so much in developing new ideas as in escaping from old ones." - John Maynard Keynes


0 Comments

Thursday, June 22nd, 2017

STRENGTH
Clean & Jerk 5-3-1-1
Score = Total Poundage

MET-CON
"Berserkers"
For time:
10-9-8-7-6-5-4-3-2-1
Strict Ring Dips
Strict Pull-ups
Then...
Max Effort 500m row

Quote of the Day: "I like the dreams of the future better than the history of the past." - Thomas Jefferson


0 Comments

Tuesday, June 20th, 2017

STRENGTH
Power Snatch 5-3-1-1
*Score = Total Poundage

 MET-CON
"Shaun T's Mom"
3 RFT:
15 - Push Press (135/95)
15 - KB Swings (70/53)
15 - Goblet Squats (70/53)

Quote of the Day: "Opportunity is missed by people because it is dressed in overalls and looks like work." 



0 Comments

Monday, June 19th, 2017

Happy Birthday Coach Ellen!

STRENGTH
Deadlift
10-5-3-1
*Score = Total Poundage

MET-CON
"Punishment Athletics"
8 min AMRAP:
10 - Box Jumps (24"/20")
15 - Burpees
20 - Double Unders
*Score = Rounds + Reps

Quote of the Day: "Sometimes you gotta stop keeping it real with people and keep it moving instead." 



0 Comments

Friday, June 16th, 2017

STRENGTH
Bench Press 5-3-1-5-3-1
*Score = Total Poundage

MET-CON
"March of the T-Rex"
For time:
100 - Toes-to-Bar
400m Farmer's Walk (53/35)

Quote of the Day: "If we're not motivating each other, bettering each other, making each other smarter or stronger. I don't want you around me." 

Next