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

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.  

Sunday, April 13th, 2014

by david marmon on 04/13/14

"Hopper Challenge"
Partner WOD
We will draw movements from the "Hopper" to create a workout of unknowns and unknowables.
Be prepared for anything!;)

Quote of the Day: "The first to apologize is the bravest.  The first to forgive is the strongest. And the first to forgive is the happiest..."

Video of the Day: Ranch CrossFit P.E. Program

Saturday, April 12th, 2014

by david marmon on 04/11/14

"Point Break"
4 RFT:
400m run with bumper plate (45/25)
10r/l - OH Walking Lunges (45/25)
10 - Plate Get-ups (45/25)

Quote of the Day: "Efficiency is doing things right; effectiveness is doing the right things." - Peter Drucker

Discussion: Would you rather Run, Row or Swim a marathon? 

Friday, April 11th, 2014

by david marmon on 04/10/14

20 min AMRAP:
5 - Ground-to-Overhead (155/105)
10 - Push-ups
15 - Air Squats
*Score = Total Reps

Quote of the Day: "Our life is what our thoughts make it." - Marcus Aurelius

Discussion: Lots of you cherry picked today...ahem, you know who you are.  Applause to those of you who came in after EVA and got your WOD on.  I guarantee those who came to class today will feel better tomorrow than those of you who didn't. Movement helps people!  Hope you all enjoyed the weather today.  Get ready to rock and roll tomorrow! 

Thursday, April 10th, 2014

by david marmon on 04/09/14

Front Squat 5-5-5-5
*Score = Total Poundage (note PR's)

5 min AMRAP:
Row for Kcals

Quote of the Day: "Less Chatter, More Barbell." 

Discussion: A few new Gym Rules: 

- If you PR a lift or WOD, someone else has to break down your bar or WOD area! Go YOU! Lets celebrate PR's and be good sports to our fellow athletes!
- If you want to continue using tape on the pull-up bars, you are now responsible for taping them and removing the tape after the workout.  We are spreading WAY too many germs by leaving used tape on the bars.  If tape is left on the bars, we will no longer allow it (excludes Dirty South Bars) 

Thanks Crew! 

Wednesday, April 9th, 2014

by david marmon on 04/08/14

5 RFT of:
800m run
30 - KB Swings (2/1.5)
30 - Pull-ups

*Note: Consult with a coach regarding SCALING!

Quote of the Day: "Character is what you have left when you've lost everything you can lose." - Evan Esar

Discussion: Get excited to hit up EVA today, its a good one!  Make sure you are smart and scale appropriately! Ask a coach if you need suggestions.  

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