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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, September 30th, 2017

MET-CON
"Uncle Bobby"
49 min AMRAP:
9 - Box Jumps (30"/24")
30 - Calorie Row
12 - Ground-to-Overhead (135/95)

Illinois State Police Master Sergeant Bob Price of Hillsboro, IL was killed September 30th, 2012 in a lake boating accident.

Quote of the Day: "Avoid the crowd. Do your own independent thinking.  Be the chess player, not the chess piece." 





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Friday, September 29th, 2017

STRENGTH (SPEED)
Banded Speed Deadlift 2-2-2-2-2-2 (60% of 1RM + mini bands)

MET-CON
"Frostee Rucker"
15 min AMRAP:
10 - Burpee Pull-ups
200m run with Sandbag
*Score = Total Burpee Pull-ups

ACCESSORY (optional)
Bent Over Barbell Row 3 x 10
Lilly Shrugs 3 x 10

Quote of the Day: "There is a difference between being interested and committed.  When you are interested you do it when its easy.  When you are committed you do it no matter what." 

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Thursday, September 28th, 2017

STRENGTH (OLY)
Hang Clean 5-5-5-5
*Score = Heaviest Set

MET-CON
"American Cowboy"
10 min AMRAP:
10r/l - Alternating 1-arm DB Snatch (50/35)
10r/l - Split Squat Jumps
10 - T2B
*Score = Rounds + Reps

Quote of the Day: "There are far better things ahead than any we leave behind." - C.S. Lewis

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Wednesday, September 27th, 2017

STRENGTH (REPS)
Shoulder Press 3 x 4-8(75% of 1RM)
*Score = Total Poundage

MET-CON 
"Thread the Needle"
For time:
120 - Double Unders
60 - Push-ups
60 - KB Swings (53/35)
120 - Double Unders

ACCESSORY (Optional)
DB NG Bench Press 3 x 10
Banded Tricep Extension x100

Quote of the Day: "The ultimate reason for setting goals is to entice you to become the person it takes to achieve them." - Jim Rohn



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Tuesday, September 26th, 2017

STRENGTH (OLY)
Hang Snatch 5-5-5-5
*Score = Heaviest set 

MET-CON
"The Roots"
For time:
21-15-9
Burpees
CTB Pull-ups

Quote of the Day: "If I asked you to name all the things that you love, how long would it take to name yourself?" 

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Monday, September 25th, 2017

Monday 
STRENGTH (HEAVY)
Front Squat 2-2-2(85% of 1RM)
*Score = Total Poundage

MET-CON
"Nancy"
5RFT:
400m run
15 - OH Squat (95/65)

ACCESSORY (Optional)
Yoke Walk (down & back) x 3
RFE Split Squats 3 x 10r/l

Quote of the Day: "In due time, the real will be separated from the fake. Stay consistent."  

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Saturday, September 23rd, 2017

MET-CON
"Clifford the Big Red Dog"
40 min AMRAP:
1 mile run
3 mile Assault Bike
*Score = Rounds +Distance

Quote of the Day: "Being calm in impossible situations is a super power." 

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Friday, September 22nd, 2017

STRENGTH (HEAVY)
Deadlift 2-2-2-2-2 (85% of 1RM)
*Score = Total poundage

MET-CON
7 - 2 min rounds of:
30/25 kcal row
AMRAP: Double Unders
*Score = Total Double Unders

ACCESSORY (optional)
Hammer Row 3 x 10
Weighted Back Extensions 3 x 10
Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible. Francis of Assisi
Read more at: https://www.brainyquote.com/quotes/quotes/f/francisofa121023.html?src=pLilly Shrugs 3 x 10

Quote of the Day: "Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible." - Francis of Assisi


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Wednesday, September 20th, 2017

STRENGTH (SPEED)
Banded Shoulder Press 3-3-3-3-3-3-3-3 (60% of 1RM + Mini Bands)
*Score = Total Poundage

MET-CON 
"The Patriot"
For time:
400m run
50 - Ab Mat Sit-ups
5 - Rope Climbs
40 - Ab Mat Sit-ups
4 - Rope Climbs
30 - Ab Mat Sit-ups
3 - Rope Climbs
20 - Ab Mat Sit-ups
2 - Rope Climbs
10 - Ab Mat Sit-ups
1 - Rope Climb
400m run

ACCESSORY (Optional)
Dips 3 x Failure
Floor Press 3 x 10

Quote of the Day: "What you get by achieving is not as important as what you become by achieving your goals." - Henry David Thoreau

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Tuesday, September 19th, 2017

STRENGTH (OLY)
Muscle Snatch 5-5-5
Power Snatch 3-3-3
Full Snatch 1-1-1
*Score = Heaviest set of each

MET-CON
"Meatloaf Muffins"
10 min AMRAP:
5r/l - Turkish Get-ups (53/35)
5 - Burpees
5 - CTB Pull-ups
*Score = Rounds + Reps

Quote of the Day: "Decide what you want. Write it down.  Make a plan.  And...work on it. Every.Single.Day." 

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