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

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

Tuesday
6:00am  Cat
9:30am  Britta
Noon  Cat 
5:30pm  Michelle
6:30pm  Michelle

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

Thursday
6:00am  Cat
9:30am  Britta
Noon  Cat 
5:30pm  Michelle
6:30pm  Michelle

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

Saturday
8:00am  David
9:00am  David

Sunday
11:00am David


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.

ATHLETE OF THE MONTH
Steve Lovell

Workout of the Day

Saturday, November 22nd, 2014

by david marmon on 11/21/14

Met-Con  
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008.

"Tommy V."
For time
21 - Thrusters (115/75)
12 - Rope Climbs
15 - Thrusters
9 - Rope Climbs
9 - Thrusters
6 - Rope Climbs

Quote of the Day:  "Exercising would be so much more rewarding if calories screamed while you burned them." 


Friday, November 21st, 2014

by david marmon on 11/20/14

Strength
"CrossFit Total 2"
1RM Clean
1RM Bench Press
1RM Overhead Squat
*Score = Total Poundage
*Note individual PRs

Quote of the Day:  "Stick to the basics and when you feel like you've mastered them its time to start over again.  This time paying closer attention." - Coach Glassman

Thursday, November 20th, 2014

by david marmon on 11/19/14

Met-Con 
CrossFit Williamsburg Competition Team Tryout WOD #3
"14.3"
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, (20 lb. to 10-foot target/14 lb. to 9-foot target)
30 cleans, (135 lb./95 lb.)
20 muscle-ups
*Score = Total Reps

Quote of the Day:  "Replace excuses with effort, replace laziness with determination and everything else will fall into place." 

Wednesday, November 19th, 2014

by david marmon on 11/18/14

Met-Con
CrossFit Williamsburg Competition Team Tryout WOD #2
"14.2"
Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats (95/65)
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   14 overhead squats
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
*Score = Total Reps

Quote of the Day:  "If your lucky enough to do well, its your responsibility to send the elevator back down." - Kevin Spacey

Video of the Day: Kara Webb 14.1 - 431 reps

Tuesday, November 18th, 2014

by david marmon on 11/17/14

Met-Con
CrossFit Williamsburg Competition Team Tryout WOD #1
"14.1"
10 min AMRAP:
30 - Double Unders
15 - Power Snatch (75/55)
*Score = Total Reps

Quote of the Day:  "If you dare nothing, then when the day is over, nothing is all you will have gained." - Neil Gaiman

Monday, November 17th, 2014

by david marmon on 11/16/14

Strength
"CrossFit Total"
1RM Back Squat
1RM Shoulder Press
1RM Deadlift

*Score = Total Poundage
* Note individual PRs

Quote of the Day:  "Champions are built on a thousand invisible mornings." - Kirk Cousins 



Sunday, November 16th, 2014

by david marmon on 11/15/14

Met-Con
"Can't Knock the Hustle"
(Partner WOD)
30 min AMRAP:
30 - Double Unders
20 - Wall Ball Shots (20/14) (10ft/9ft)
10 - Deadlift (135/95)
*Tag your partner

*Score = Rounds + Reps

Quote of the Day:  "Work like there is someone working twenty-four hours a day to take it away from you." - Mark Cuban


Saturday, November 15th, 2014

by david marmon on 11/14/14

Met-Con 
"Brenton"
5RFT:
100ft Bear Crawl
100ft Standing Broad Jumps
*Perform 3 burpees after every 5 broad jumps
*Weighted vest or body armor optional

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Quote of the Day:  "A goal without a plan is just a wish." 

Friday, November 14th, 2014

by david marmon on 11/13/14

Strength
Bench Press (5 sec slow descent) 5-5-5-5-5
*Score = Total Poundage

Met-Con
"Deebo"
15 min AMRAP:
5 - Unbroken T2B
5 - Unbroken OH Squat (135/95)

Quote of the Day:  "Never say never because limits like fears, are often just an illusion." - Michael Jordan



Thursday, November 13th, 2014

by david marmon on 11/12/14

Met-Con
"Frun"
For time:
21-15-9
Thrusters (95/65)
Row (kcal)

REST 10 mins

Annie
50-40-30-20-10
Double Under
Ab-Mat Sit-up

Quote of the Day: "I surround myself with hustlers.  Whether it's book smart, street smart, whatever.  Hard work understands hard work." 


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