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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, November 1st, 2017

MET-CON 
"Medusa"
For time:
800m run
40 - Pull-ups
40 - Hang Power Snatch (75/55)
400m run
20 - Pull-ups
20 - Hang Power Snatch (75/55)

Quote of the Day: "Theres no perfect time; no perfect plan. Just get started. Today." 

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Saturday, October 28th, 2017

MET-CON
"Heartbreak Ridge"
1 min AMRAP: D-Ball Over Shoulder
1 min REST
1 min AMRAP: Ski Erg (Calories)
1 min REST
1 min AMRAP: Toes-to-Bar
1 min REST
1 min AMRAP: Handstand Push-ups
1 min REST
1 min AMRAP: Assault Bike (Calories)
1 min REST
1 min AMRAP: Wall Ball Shots (20/14 to 10ft target)
1 min REST
1 min AMRAP: Chest-to-Bar Pull-ups
1 min REST
1 min AMRAP: 12" Hurdle Hops
1 min REST
1 min AMRAP: Alternating 1-arm DB Snatch (50/35)
1 min REST
1 min AMRAP: Sled Pushes (10 yards)

*Score = Total Reps

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Friday, October 27th, 2017

STRENGTH (REPS)
RDL 3 x 10 (As Heavy As Possible)
*Score = Heaviest Set of 10

MET-CON
"The Titan"
5 RFT:
15 - KB Swings (70/53)
15 - Burpees
15 Calorie Row

ACCESSORY (optional)
Weighted Back Extensions 3 x 10
1-arm DB Row 3 x 10r/l

Quote of the Day: "Seek challenges. Set Goals. Train. Repeat." 

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Thursday, October 26th, 2017

STRENGTH (OLY)
3-postion clean + Split jerk (ATK, BTK, Ground)
5 sets
*Score = Heaviest Set

MET-CON
"Plain Jane"
6 RFT:
3 - Clean & Jerk (185/125)
2 - Rounds of "Cindy"
1 - Rope Climb

Quote of the Day: 
Every Time You:
1. Stay Out Late
2. Sleep In
3. Party all Weekend
4. Miss a workout
5. Overreact
6. Sit on the couch
7. Go grab a beer or a drink
8. Say you will start tomorrow
9. Complain
10. Don't give 100%
The Other Guy is WINNING

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Tuesday, October 24th, 2017

STRENGTH (OLY)
3-position Snatch (ATK, BTK, Ground)
5 sets
*Score = Heaviest Set

MET-CON
"A$AP WOD"
12 min AMRAP:
10 - Snatch Balance (95/65)
8 - Ring Rows
6 - Clap Push-ups
4 - Strict Pull-ups
2 - Burpee Box Jumps (30/24")
*Score = Rounds + Reps

Quote of the Day: "Hating Mondays is a messed up way of spending one seventh of your life." 

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Saturday, October 21st, 2017

"Gut Check" Saturday

MET-CON
"171014"
For time:
60 - Alternating Pistols
50 - Wall Ball Shots (20/14 to a 10ft target)
40 - Box Jumps (24")
30 - Deadlift (185/125)
20 - Power Clean (185/125)
10 - Front Squat (185/125)

Quote of the Day: "Always do your best. What you plant now, you will harvest later." - Og Mandino


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Friday, October 20th, 2017

STRENGTH (SPEED)
Block Pulls 3-3-3-3-3 (65% of 1RM)

MET-CON
"Annie"
For time:
50-40-30-20-10
Double Unders
Ab Mat Sit-ups

ACCESSORY (optional)
RDL 3 x 10
Hammer Row 3 x 10

Quote of the Day: "With so much shit coming back into style, I can't wait until loyalty and morals  start trending." 

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Thursday, October 19th, 2017

STRENGTH (OLY)
EMOM 7:
Clean & Jerk x 1 (90% of 1RM)
*Score = Made/Attempts
*Take 10 mins to warm-up to 90%

MET-CON
"Nate"
20 min AMRAP:
2 - Muscle-ups
4 - Handstand Push-ups
8 - KB Swings (70/53)
*Score = Rounds + Reps

Quote of the Day: "People often say that motivation doesn't last. Well, neither does bathing.  That's why we recommend it daily." - Zig Ziglar

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Wednesday, October 18th, 2017

STRENGTH (REPS)
Shoulder Press 3 x failure (80% of 1RM)
*Score = Total Reps
*Rest as needed between sets

MET-CON 
"Giraffes Can't Dance"
4 RFT:
300 yard shuttle run (25 yards and back x 6)
10 - Burpees

ACCESSORY (Optional)
Strict Dips 3 x failure

Quote of the Day: "If you want to live a happy life, tie it to a goal, not to people or objects." - Albert Einstein

Video of the Day: What we're doing when we do CrossFit 



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Monday, October 16th, 2017

STRENGTH (HEAVY)
Front Squat 3-2-1 (90% of 1RM)
*Score = Total Poundage

MET-CON
"Wolverine"
For time:
21-15-9
Back Squat (135/95) *from the ground
Push-ups
400m run

ACCESSORY (Optional)
RFE Split Squats 3 x 10r/l (HEAVY)

Quote of the Day: "The only people who never fail are those who never try." Ilka Chase

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