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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!
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Friday, February 20th, 2015

*CFW Draft Party for the 2015 OPEN is tonight at 7pm! Please bring a dish, meat, etc for the cookout.

Strength
Bench Press 3-3-3-3-3
*Score = Heaviest set

Met-Con
"Mainsite 150207"
4 rounds of:
3 mins of rowing
1 min of muscle-ups (sub: ring dips or pull-ups)
* Two scores: Calories and Muscle-ups

Quote of the Day: "What we think determines what happens to us, so if we want to change our lives, we need to stretch our minds." - Wayne Dyer

Video of the Day: Intorducing Gymnoly: i99 (our staff has started learning some of this stuff from Tom and Steph who recently attended the i99 certification/seminar at CrossFit Hui. Look for some new gymnastic drills soon!)

*Please spread the word about our Grand ReOpening next Saturday! We will have WOD's, Demo's, Specials, Giveaways, CrossFit Kids fun, Food and Drink. We also have vendors! Lululemon, Affiliates Corner, Kill Cliff, Reebok and Newport News Nutrition Corner will be there to hook you up! 15.1 starts at 9:00am! Giddy up guys, thanks for all you do to make this possible!

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Thursday, February 19th, 2015

*6:00am class is cancelled due to the weather. We will open at 9:00am, business as usual for the rest of the day. Thanks for your understanding!

Strength
Front Squat 3-3-3-3-3
*Score = Heaviest set

Met-Con
"Bullet"
For time:
21-15-9
Power Clean (135/95)
HSPU

Video of the Day: inFlux: Episode 2.1

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Wednesday, February 18th, 2015

*No 5:00am or 7:00am SPORT/ADULT FITNESS/TACTICAL or 6:00am CrossFit Class tomorrow morning due to the road conditions. We will open at 9:00am. Thanks for your understanding!

Met-Con
"Fight Gone Bad"
3 rounds of:
1 min AMRAP: Wall Ball Shots (20/14)
1 min AMRAP: Sumo Deadlift High Pull (75/55)
1 min AMRAP: Box Jumps (20")
1 min AMRAP: Shoulder-to-Overhead (75/55)
1 min AMRAP: Row (calories)
1 min REST
*Score = Total Reps

Quote of the Day: "Tomorrow is the first blank page of a 365 page book. Write a good one."

Video of the Day: Why We Do It

**Register for the CrossFit Games Open here! Join us for an awesome throw down starting February 28th at the Grand Re-Opening. Also, our 1st annual Draft Party goes down on Friday night at 7:00pm at the box. Once you register, your name will be entered into the Draft. Each coach will randomly pick names to form teams for the Open. Gonna be awesome!

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Tuesday, February 17th, 2015

*Noon class is cancelled today. All Semi-Private classes are canceled for the afternoon. We are contemplating opening for a few hours before it gets dark, say 2:00-4:00pm? If you want to come in please let us know so that we can plan accordingly. Thanks guys!

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Tuesday, February 17th, 2015

*Noon class is cancelled today. All Semi-Private classes are canceled for the afternoon. We are contemplating opening for a few hours before it gets dark, say 2:00-4:00pm? If you want to come in please let us know so that we can plan accordingly. Thanks guys!

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Monday, February 16th, 2015

Strength
Deadlift 3-3-3-3-3
*Score = Heaviest set

Met-Con
"Doug"
3RFT:
5 - Power Snatch (135/95)
10 - CTB Pull-ups
30 - Double Unders

Quote of the Day: "Your biggest challenge isn’t someone else. It’s the ache in your lungs and the burning in your legs, and the voice inside you that yells “can’t,” but you don’t listen. You just push harder. And then you hear the voice whisper “can.” And you discover that the person that you thought you were is no match for the one you really are.”

Don't forget to register for the OPEN, Draft Party is this FRIDAY at 7:00pm! Cookout to follow. Please bring a side dish, meat to grill or beverages to share. Woop Woop! Register here.

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Saturday, February 14th, 2015

Happy Valentines Day Everyone! Get your LOVE on!

Met-Con
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

"Michael"
3 RFT:
800m run
50 - Back Extensions
50 - Ab Mat Sit-ups

Quote of the Day: "It's supposed to be hard. If it wasn't hard, everyone would do it. The hard is what makes is great." - A League of Their Own

Video of the Day: Jeremy Kinnick on "Michael"

*Good luck to all our athletes competing in "Masters of the Universe" Saturday at CrossFit Lorton! We will try to keep updates running on the Facebook page. Athletes competing are: Cat, Michelle, Doug and Mike O.

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Friday, February 13th, 2015

Strength
Hang Clean 3-3-3-3-3
*Score = Total Poundage

Met-Con
"Push & Pull"
10 min AMRAP:
1 - Sled Push
1 - Rope Climb

Quote of the Day: "The greatest act of courage is to be and own all that you are. Without apology. Without excuses and without any masks to cover the true of who you truly are."

Article of the Day: I'm Doing the Open

**The OPEN starts in 14 days! Register to participate here. Don't forget we're doing a draft on Friday the 20th. Each coach will draw team members out of a hat. Should be fun!

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Thursday, February 12th, 2015

Strength
Push Press 5-5-5-5
*Score = Total Poundage

Met-Con
"Bruce Willis"
15 min AMRAP:
15 - KB Swings (2/1.5)
15 - Ring Dips
15 - Box Jumps (24"/20")

Quote of the Day: “No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” - Socrates

Video of the Day: The Sport-Like Quality of CrossFit

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Wednesday, February 11th, 2015

Strength
Bar Complex (4 sets)
3 - Snatch Grip Deadlift
3 - Hang Power Snatch
3 - OH Squat

Met-Con
"SuckFest"
Max Effort 2k row
*EMOM Death by Burpees (1 - minute 1, 2 - minute 2...)

Quote of the Day: "When life puts you in tough situations don't say 'Why Me' say 'Try Me'."

Video of the Day: Super Bowl Burpees: Dave Castro vs. Dan Bailey

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