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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, June 10th, 2017

MET-CON

"Pat"
6 RFT:
25 - Pull-ups
50 ft - Front Rack Walking Lunges (75/55)
25 - Push-ups
50 ft - Front Rack Walking Lunges

Quote of the Day: "True happiness is... to enjoy the present, without anxious dependence upon the future." - Lucius Annaeus Seneca


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Friday, June 9th, 2017

STRENGTH
Strict Shoulder Press 3-3-3-3-3
*Score = Total Poundage

MET-CON
"170604"
5 rounds for reps:
1 minute of SDHP (75/55)
1 minute of Push Press (75/55)
1 minute of Rowing
1 minute REST
*Score = Total Reps

Quote of the Day: "Be a yardstick of quality. Some people aren't used to an environment where excellence is expected." - Steve Jobs


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Thursday, June 8th, 2017

STRENGTH
Pause Back Squat 3-3-3-3-3 (3 sec pause at the bottom)

*Score = Total Poundage

MET-CON
"Wanderlust"
8 RFT:
400m run
10 - Bodyweight Deadlifts

Quote of the Day: "Sometimes it's not you they hate, it's a particular trait quality you have that they want." 

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Wednesday, June 7th, 2017

STRENGTH
Hang Power Clean 
3-3-3-3-3
*Score = Total Poundage

MET-CON
"Our Mutual Friend"
7 min AMRAP:
21 kcal row
15 - Push-ups
9 - Toes-to-Bar
*Score = Total Reps

Quote of the Day: "Develop a passion for learning. If you do, you will never cease to grow." - Anthony J. D'Angelo


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Tuesday, June 6th, 2017

STRENGTH
Pause Bench Press (3 secs at the bottom)
3-3-3-3-3
*Score = Total Poundage

 MET-CON
"Endless"
Alternating Tabata Intervals of:
Thrusters (95/65)
Double Unders
*Score = Total Reps

Quote of the Day: "Every time you feel yourself being pulled into other people's nonsense, repeat these words: "not my circus, not my monkeys." 

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Monday, June 5th, 2017

STRENGTH
Pause Front Squat (3 secs at the bottom) 
3-3-3-3-3
*Score = Total Poundage


MET-CON
"Thriller"
5 rounds each for time:
10 - Pull-ups
80 yard shuttle run (20 yards down and back x 2)
10 - Burpees
*Rest in between heats

Quote of the Day: "Some people try too hard on the internet and not hard enough in real life." 




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Saturday, June 3rd, 2017

MET-CON

"Liam"
For time:
800m run with bumper plate (45/25)
100 - T2B
50 - Front Squat (155/105)
10 - Rope Climbs
800m run with bumper plate (45/25)

*Partition the T2B, Front Squats, and Rope Climbs as needed.

Quote of the Day: "The only disability in life is a bad attitude." - Scott Hamilton


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Friday, June 2nd, 2017

MET-CON
"Kinetic"
3 RFT:
30r/l - 1-arm DB Shoulder-to-Overhead (50/30)
20 - Calories on Assault Bike
10 - Deadlift (225/155)

Quote of the Day: "You're only overlooked, rejected, and ignored by the people who are not meant to be in your life. Let them go and look ahead in gratitude." 



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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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