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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, 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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Monday, September 18th, 2017

STRENGTH (REPS)
Front Squat 12-12-12 (70% of 1RM)
*Score = Total Poundage

MET-CON
"The Jolly Roger"
5 RFT:
20 - Wall Ball Shots (20/14)
10 - Hang Power Cleans (155/105)

ACCESSORY (Optional)
DB Walking Lunges 3 x 10
DB Step-ups 3 x 10

Quote of the Day: "Long term consistency trumps short term intensity." - Bruce Lee

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Saturday, September 16th, 2017

MET-CON
"Emily"
10 RFT:
30 - Double Unders
15 - Pull-ups
30 - Air Squats
100m sprint
REST 2 mins

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.
Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.
Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

Quote of the Day: "If you don't own 100% of who you are, your life will always be half of what it could be." 

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Saturday, September 16th, 2017

MET-CON
"Emily"
10 RFT:
30 - Double Unders
15 - Pull-ups
30 - Air Squats
100m sprint
REST 2 mins

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.
Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.
Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

Quote of the Day: "If you don't own 100% of who you are, your life will always be half of what it could be." 

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