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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 22nd, 2017

STRENGTH  
Bench Press 7-7-7-7-7-7-7
*Score = Total Poundage on Bench Press 

MET-CON 
"Race to the Dinner Table"
In teams of 2...
For time:
1-2-3-4-5-6-7-8-9-10-11-12-13- 14-15-16-17-18-19-20
Power Clean (135/95)
Lateral Burpee Bar Hops
Pull-ups 

Quote of the Day: "Stop worrying if people like you...do YOU like you?" 

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Tuesday, November 21st, 2017

STRENGTH
Hang Snatch 5-5-5-5-5
*Score = Total Poundage

MET-CON
"The Gobbler"
10 min AMRAP:
20kcal row
10 - Thrusters (95/65)
*Score = Rounds + Reps

Quote of the Day: "There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them." - Denis Waitley

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Monday, November 20th, 2017

STRENGTH
20 RM Back Squat
*Score = Load

MET-CON
"Coffland"
For time:
Hang from a pull-up bar for 6 minutes. Each time you drop from the bar, perform:
800m run
30 - Push-ups

Quote of the Day: "I command you to stop overthinking, stop replaying failed scenarios, stop feeding self doubt and stop seeing the good in everyone but yourself. You deserve more." 

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Tuesday, November 14th, 2017

STRENGTH
1RM Snatch

MET-CON
"Pop Sickel"
7 min AMRAP:
6 - Power Clean (185/125)
5 - Burpee Box Jumps (24"/20")
4 - Strict Ring Dips
*Score = Rounds + Reps

Quote of the Day: “Thou shalt not be a victim, thou shalt not be a perpetrator, but, above all, thou shalt not be a bystander.” - Yehuda Bauer

 

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Monday, November 13th, 2017

Perform 1 set of UNBROKEN Pull-ups per day.

TESTING WEEK

STRENGTH
1RM Front Squat

MET-CON
"Crash Test Dummy"
10RFT:
30 - Double Unders
5 - CTB Pull-ups
10 - Push Press (95/65)

Quote of the Day: "You cannot climb the ladder of success dressed in the costume of failure." - Zig Ziglar


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Saturday, November 11th, 2017

MET-CON
"Break the Rock"
5 Rounds of...
3 min AMRAP:
30 - Double Unders
15 - T2B
*1 min REST in between rounds
*Score = Total Reps

Quote of the Day: "Anybody who doesn't make mistakes is 
unlikely to make anything happen." 

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Friday, November 10th, 2017

STRENGTH
Banded Deadlift 3-3-3-3-3 (60% + Bands)

MET-CON
"F Words"
2 rounds for time:
50 kcal Assault Bike
50 - Deadlift (225/155)
50 - Bar Facing Burpees
400m run

Quote of the Day: "The devil whispered in my ear, 'Your not strong enough to withstand the storm.' Today I whispered in the Devil's ear. 'I am the storm.'"

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Thursday, November 9th, 2017

MET-CON
"171107"
Tabata back squats, 95/65 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.
Score =  total reps/seconds/calories 

Quote of the Day: "The habits you created to survive will no longer serve you when its time to thrive.  Get out of survival mode. New habits, new life." 

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Thursday, November 2nd, 2017

MET-CON
"Facial Hair"
3 RFT:
30 - Ab Mat Sit-ups
1 Mile Assault Bike
20 - Burpees
1 Mile Row

Quote of the Day: "No matter what people tell you, words and ideas can change the world."         - Robin Williams