Workout of the Day
Class Schedule
(Completion of CrossFit 101 is a prerequisite for participation in classes.)

6:00am  David
9:30am  Michelle
Noon  Cat 
5:30pm  Stephanie
6:30pm  Tom

6:00am  Tadd
9:30am  Michelle
Noon  Cat 
5:30pm  Michelle
6:00pm  CrossFit 101
6:30pm  Michelle

6:00am  David
9:30am  Michelle
Noon  Cat 
5:30pm  Tom
6:00pm  CrossFit 101
6:30pm  Stephanie

6:00am  Tadd
9:30am  Michelle
Noon  Cat 
5:30pm  Michelle
6:00pm  CrossFit 101
6:30pm  Michelle

6:00am  David
9:30am  Michelle
Noon  Cat 
5:30pm  David

8:00am  David/Tadd
9:00am  David/Tadd

11:00am David/Tadd

What is CrossFit?

CrossFit is a grassroots fitness movement based out of Santa Cruz, California. It is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We scale load and intensity; we don’t change programs.

Joe Bell

Workout of the Day

Wednesday, April 23rd, 2014

by david marmon on 04/22/14

3 RFT of:
400m run
21 - KB Swings (1.5/1 pood)
12 - Pull-ups

*Note: Consult with a coach regarding SCALING!

Quote of the Day: Humility is not thinking less of yourself, it's thinking of yourself less." - C. S. Lewis

Video of the Day: Sub 7 minute Helen

Discussion: Don't forget to sign into class crew! You can access your Mind Body account on your smartphone by downloading the free app in the app store.  The app is called MindBodyConnect.  Once downloaded you can then sign in from your phone, which seems to be easier for most of you.  Thanks guys.  

Announcement: As of May 1st we will be looking for someone to clean the box.  We need someone who is RELIABLE, CONSISTENT, and HARDWORKING.  We are looking for 3 hours a week (typically MWF) in exchange for a monthly CrossFit membership.  At this time, this offer is for CURRENT CFW athletes/clients only.  Please contact Britta if you are interested ( 

Tuesday, April 22nd, 2014

by david marmon on 04/21/14

Squat Clean Thruster 1-1-1-1-1-1-1
*Score = Total Poundage (note PR's)
Note:  Emphasis on full extension of the hips, fast transition in to the bottom of the squat clean, tons of speed coming out of the squat, and staying on your heels during the lockout of the thruster.

"The Samurai"
5 Rounds of:
1 min AMRAP of Burpees
1 min AMRAP of Double Unders
*Score = Total Reps

Quote of the Day: "Rarely, if ever, have I heard someone criticize CrossFit for what it is. Most often it’s criticized by what it’s not ...
People need to understand that CrossFit coaching is not a commodity." - Logan Gelbrich

Article of the Day: Younger Skin Through Exercise

Discussion:  We are relaunching our "Sunday Afternoon Performance Talk" series!  What topics would you guys like to learn more about?

Monday, April 21st, 2014

by david marmon on 04/20/14

Bench Press 1-1-1-1-1-1-1
*Score = Total Poundage (note PR's)
Note:  Emphasis on set-up (feet on the ground, midline active, shoulders back, big deep breath), controlled descent (no bouncing), elbows down and back, and fast lock out with elbows (not shoulders).

"Plain Jane"
For time:
Air Squats

Quote of the Day: "Life is ten percent what happens to you and ninety percent how you respond to it." - Lou Holtz

Discussion: *Come in at 6:30pm to cheer on Doug Lord (competing for a spot in the 2014 Reebok CrossFit Games Master's 55-59 Division) as he does his final workout!  Our man is kicking ass, crew!!!

Sunday, April 20th, 2014

by david marmon on 04/19/14

No class or training today, enjoy your Easter everyone! 

Saturday, April 19th, 2014

by david marmon on 04/18/14

5 rounds for time:
5 - Power Clean (135/95)
10 - Front Squat
5 - Push Jerk
20 - Pull-ups
REST - 1:30 between each round

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Quote of the Day: "Happiness will never come to those who don't appreciate what they already have"

Discussion: Great job to Doug Lord and thank you to everyone that stuck around to cheer him on tonight while he completed his first two WOD's of his games qualifier.  Doug will be at the gym tomorrow to complete WOD #3 if you want to come cheer him on (11:00am)! Thanks for representing our gym so well Doug, you are the MAN! 

Friday, April 18th, 2014

by david marmon on 04/17/14

Back Squat 3-3-3-3-3
*Score = Total Poundage (note PR's)
Note:  Emphasis on set-up, chest up, hips back, knees out, and drive through the heels.

"Tabata Intervals"
Rope Climbs
GHD Sit-ups
*Performed individually
*Score = Total Reps

Quote of the Day: "Don't go around saying the world owes you a living. The world owes you nothing. It was here first." - Mark Twain

Article of the Day: Work Together

Discussion: CFW athlete Doug Lord (Master's 55-59) will be competing in the online CrossFit Games Worldwide Regional starting this Friday evening at 6:30pm! Please come out to the box on Friday evening to join him for the WOD or to cheer him on. Doug must place in the top 20 out of 200 athletes to move on the 2014 CrossFit Games this summer.

Thursday, April 17th, 2014

by david marmon on 04/16/14

Hang Squat Clean 3-3-3-3-3
*Score = Total Poundage (note PR's)
Note:  Emphasis on set-up, counter movement, violent hip extension, speed under the bar, and fast elbows on the receiving position.

"Wheelbarrow Relays" (partner wod)
10 min AMRAP:
50 ft - Wheelbarrow walk
(tiebreaker = burpees)
*Score = Total Reps

Quote of the Day: "The real man smiles in trouble, gathers strength from distress, and grows brave by reflection." - Thomas Paine

Article of the Day: On CrossFit and Risk

Video of the Day: Meet Lindsey Smith

Discussion: Reminder that we will be closed on Sunday for Easter! Enjoy your holiday everyone!

Upcoming events: 
May 10th - Superfit Roanoke (team competing: David, Mark, Mo, and Britta)

May 17th - Saturday WOD held at Reebok Outlet Williamsburg
8:30-9:30am (no WODS at the gym that day)
Following the WOD - merchandise will be on sale or discounted for our members or anyone who attends.  More details to come! 

Wednesday, April 16th, 2014

by david marmon on 04/15/14

5 RFT of:
400m run
30 - Box Jumps (24"/20")
30 - Wall Ball Shots (20/14)

*Note: Consult with a coach regarding SCALING!

Quote of the Day: "Live in such a way that if someone were to speak badly of you, no one would believe it." - Zig Zigler

Discussion: BREAKING NEWS: As a member of CrossFit Williamsburg you now get a FREE membership to Beyond the Whiteboard! Track your training data online to stay on top of your progress. All you have to do is create a log-in and "join our gym" CrossFit Williamsburg. If you already had a membership, it is cancelled and we now pay your bill. Enjoy!

Tuesday, April 15th, 2014

by david marmon on 04/14/14

Split Jerk 3-3-3-3-3
*Score = Total Poundage (note PR's)
Note:  Emphasis on dip and drive, speed under the bar, and footwork.

"Elmer Fudd"
10 min AMRAP:
(ascending rep scheme 1-2-3-4...)
Front Squat (135/95)
*Score = Total Reps

Article of the Day: In Defense of CrossFit

Quote of the Day: "We would accomplish many more things if we did not think of them as impossible." - Vince Lombardi

Discussion: How many people PR'd their deadlift today and had your bar put up by a fellow athlete?!?! 

Monday, April 14th, 2014

by david marmon on 04/13/14

Deadlift 3-3-3-3-3
*Score = Total Poundage (note PR's)
Note:  Emphasis on set-up, breathing, bar path, and midline.

For time:
500m row
50 - Double Unders
25 - Push-ups
15 - Pull-ups
25 - Burpees
50 - Double Unders
1 mile Airdyne

Quote of the Day: "He who is not courageous enough to take risks will accomplish nothing in life." - Muhammad Ali

Discussion: Welcome back from Spring Break everyone! Looking forward to another great week in the box.  

A few announcements: 
 - Summer Training Camps have been announced for 2014.  Details have been sent out and are listed on the website and Facebook page.  
For Middle School & High School Athletes
June 16TH - August 5TH 2014 
$360 before May 26th
$400 after May 26th
Please see David with any specific questions regarding this summers camp dates.  Looking forward to a great summer! 
- We will be closed this Sunday for Easter.  No classes or semi-pricate training on that day.  

Reebok Crossfit Nano 2.0
 ALL CFW athletes and visitors from other CrossFit affiliates MUST 
Want to get started???  Sign up for CrossFIt 101