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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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Tuesday, August 8th, 2017

"Beefy"
For time:
10 Calorie Row
10 - Hang Power Clean (155/115)
20 - Calorie Row
8 - Hang Power Clean (185/125)
30 - Calorie Row
6 - Hang Power Clean (205/145)
40 - Calorie Row
4 - Hang Power Clean (225/155)
50 - Calorie Row
2 - Hang Power Clean (245/165)

Quote of the Day: "The trouble with the world is that the stupid are cocksure and the intelligent are full of doubt." - Bertrand Russell


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Monday, August 7th, 2017

STRENGTH (HEAVY)
Back Squat 

90% x 2
92.5% x 1
95% x 1
80% x failure

MET-CON
"Half Heavy 17.5"
5 RFT:
9 - Thrusters (125/85)
35 - Double Unders

ACCESSORY (Optional)
Sled Drag (forward 200m/ backward 200m) you choose load

Quote of the Day: "The key is to keep company only with people who uplift you, whose presence calls forth your best." - Epictetus


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Sunday, August 6th, 2017

MET-CON
"Paul Pena"
7 rounds, each round for time of:
100m run
19 - KB Swings (70/53)
10 - Burpee Box Jumps (24"/20")
*REST 3 mins between rounds

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force's improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.
He is survived by his mother, Cecilia.

RIP

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Saturday August 5th, 2017

We are closed today for classes due to the 4th Annual Mad Dash Fun Run and 5K! Join us for the Fun Run at 7:30am followed by the 5K at 8:00am.  If you haven't registered you can do so on site starting at 6:30am.  Proceeds benefit Child Development Resources in support of Maddox Irie Marmon.  Should be a fun morning! 

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Friday, August 4th, 2017

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

MET-CON
"Ass Grabber"
For Time:
30 Deadlift 205/135
800m Run
20 Deadlift 225/155
400m Run
10 Deadlift 255/185
200m Run

Quote of the Day: "He who learns but does not think, is lost! He who thinks but does not learn is in great danger." - Confucius

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Thursday, August 2nd, 2017

STRENGTH
EMOM 10:
Clean & Jerk (90% of 1RM)
*Score = Good/Attempts

MET-CON
"La Terraza"
3 Rounds of:
3 min AMRAP:
7 - Power Cleans (155/115)
31 - Wall Ball Shots (20/14)
*1 min REST between AMRAPS
*Pick up where you left off
*Score = Total Reps

Quote of the Day: "Beware of little expenses. A small leak will sink a great ship." - Benjamin Franklin


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Tuesday, August 1st, 2017

STRENGTH
EMOM 10:
Snatch (90% of 1RM)
*Score = Good/Attempts

MET-CON
"Frustration Nation"
10 min AMRAP:
1 - Strict HSPU
1r/l - Pistol
1 - Ring Muscle-up
*Score = Rounds + Reps 

Quote of the Day: "It's easier to go down a hill than up it but the view is much better at the top." - Henry Ward Beecher


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Sunday, July 30th, 2017

MET-CON"Grunt Mule"
In teams of 3...
For time:
100 - Tire Flips
100 - Handstand Push-ups
100 - T2B
100 - Calorie Ski Erg

Quote of the Day: "Happiness is not something you postpone for the future; it is something you design for the present." - Jim Rohn


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Saturday, July 29th, 2017

MET-CON
"31 Heroes"
A Partner WOD
31 min AMRAP:
8 - Thrusters (155/105)
6 - Rope Climbs
11 - Box Jumps (30/24)
*Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.
*Score = Rounds + Reps

Quote of the Day: "Your best blessings come out of your worst situations."

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Thursday, July 27th, 2017

MET-CON
"Death By..."
EMOM till failure perform:
15 - Power Snatch (75/55)
30 - Double Unders
*Score = Rounds + Reps

Quote of the Day: "Stay close to anything that makes you glad that you are alive!"



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