Home of CrossFit Williamsburg
Est.2010

CrossFit - WOD


This class is taught by:

David Marmon

MS, CSCS, USAW Level 1 CrossFit, CrossFit Mobility, CrossFit Kids, Coaches Prep Course President/Owner/Head Coach   Q: Give us a little background on how you selected your career path. How did you know that this was your calling? A: Honestly… I think being a fat kid had a lot to do with my career path. Being a fat kid makes you an easy target for ridicule and jokes. I hated it. Aside from that, I loved the preparation that went into football and wrestling season. The level of confidence that preparation gave me was very intoxicating and it made competition very enjoyable. Once I got to college I found out that I could get paid to help other people achieve their dreams & goals – my path was cemented.   Q: What is your training philosophy?

A: I could write several pages on my training philosophy, but I will keep it short. “Logical (Functional movement + Intensity + Consistency) = Results

 

Q: What is the biggest misconception clients have about CrossFit?

A: The biggest things that I hear are “I can’t do that” or “I don’t want to get hurt”. CrossFit is designed to be BROAD, GENERAL, and INCLUSIVE (meaning ANYONE can do it). As far as safety goes, I will put it to you this way… my younger brother got knocked out playing in an adult kickball league. I have never been knocked out doing CrossFit.

 

Q: What separates you from other professionals in your field?

A: It’s not business; it’s personal. Making money is just a perk of what I do. My passion lies in the relationships with my clients and the progress that they make. It is very personal to me. I take my job very seriously and I expect the same from my clients. I am actually very selective about my clientele. It has to be a good fit for me to get involved or I will refer them to another trainer. Money doesn’t drive me; success does!

 

Q: What is one piece of free fitness advice that you would give anyone?

A: If every American did 100 burpees per day, we would be the fittest nation in the world.

 

Q: What is your favorite exercise?

A: Deadlift. Leg exercises are my strength.

 

Q: What is your least favorite exercise?

A: Bench press. Too cliché for me.

 

Q: What is your favorite song to listen to when you workout?

A: At the moment it’s “Brooklyn Bound” by The Black Keys.

 

Q: What do you love most about working at the MSPF/CrossFit Williamsburg?

A: Where do I begin… I get to “work” with my best friends in an environment that exudes fun, motivation, and self-improvement. I develop amazing relationships with clients as I watch them grow and improve. Shirts and shoes are optional. I can lay in a pool of my own sweat and blood while I’m “on the clock”. Loud and obnoxious music is the norm. I have the greatest boss in the world.
In all seriousness, what I love the most about our facility is the “community” that we have created and continue to develop every day.

Catherine Law

Level 1 Crossfit
Assistant Coach
 
Q: Give us a little background on how you selected your career path. How did you know that this was your calling?
A: I’ve always had a desire to help people. At first I thought that restricted me to certain areas or certain workplaces. As my love for working out and living a healthy life continually grew, I realized that this is exactly what I want to do and may just be the exact thing I can do to make a difference in peoples’ lives.
 
Q: What is your training philosophy?
A: Get your mind right and you will be amazed at what you can accomplish.
 
Q: What is the biggest misconception clients have about CrossFit?
A: That it is too hard for them! All newcomers to CrossFit are very intimidated by the posted WOD until they realize that it is infinitely scalable. The greatest thing about CrossFit is that it meets you where you are.
 
Q: What separates you from other professionals in your field?A: Hmmm. I’m not stronger, faster or wiser than any other professional, but I do have an intense love for the sport of fitness. I hope that is what people can see. I love working at it and I know some nights my husband asks how my workout was that day just because he knows how important it is to me and not because he wants to hear me ramble on about it!
 
Q: What is one piece of free fitness advice that you would give anyone?
A: There are going to be days where the workout brings you to failure and what a beautiful thing it is! It’s in those moments that you need to know you are growing your strength and you don’t need to focus on what you didn’t do, but on what you did do!
 
Q: What is your favorite exercise?
A: Wall ball shots! Double unders are a close second…
 
Q: What is your least favorite exercise?
A: Handstand pushups without a doubt!
 
Q: What is your favorite song to listen to when you workout?
A: Depends on the WOD! If it’s a lot of heavy lifting I like anything rock, if it’s a metcon, I like fast paced songs!
 
Q: What do you love most about working at the MSPF/CrossFit Williamsburg?
A: Without a doubt it is the people at CrossFit Williamsburg that I love! To be around such good people that are such strong athletes is so uplifting to me! The level of fitness here is humbling and inspiring at the same time!

Iwona Kakareko

Level 1 CrossFit
Assistant Coach

Q: Give us a little background on how you selected your career path. How did you know that this was your calling?
A: Since I remember fitness and sport has been a part of my life. I grew up in Poland loving and participating in varieties of fitness activities and school sports. When I moved to USA in 2004 I decided to pursue little more into this field. I started working and managing two fitness facilities for women. This gave my a jump start and time to figure out...want to do next. I got certified as a group fitness instructor and shortly after as a personal fitness trainer. Until today I really enjoy training, helping other people to get stronger and healthier. While spending most of my time around fitness and wellness that's how I found Crossfit.
 
Q: What is your training philosophy?A: “ Its very hard to understand on the beginning that the whole idea is not to beat the others. Eventually you will learn that the competition is against the little voice inside you that wants you to quit”. Train honestly to get better and compete only with yourself. Don’t use the “whiteboard” to prove anything about yourself. Prove yourself on the floor, prove yourself in the final movements of crushing WOD. Prove yourself when you really lose count of your reps by starting all over again. Prove by no repping yourself when you did not get low enough on squat. Be the best athlete you CAN be.
 
Q: What is the biggest misconception clients have about CrossFit?
A: “Crossfit is too dangerous, people get serious injuries from it all the time”.

Crossfit is safe when done correctly. In Crossfit...safety is priority. This is why it is a fundamental part of the sport to educate participants on functional movements and proper technique so injury is avoided.


Q: What separates you from other professionals in your field?

A: I don’t really agree with a saying that crossfit is for everyone. In my opinion Crossfit is for people with strong mind. It has nothing to do with age, size or how strong they are physically.

 

Q: What is one piece of free fitness advice that you would give anyone?

A: Never quit….don’t give up and if you do..start all over again.

 

Q: What is your favorite exercise?

A: Wall Balls along with moderate weight thrusters. I know, I know you probably don't hear many people actually admitting liking thrusters.

 

Q: What is your least favorite exercise?

A: Of course...the one I am not good at it. Pull ups along with ring dips.

 

Q: What is your favorite song to listen to when you workout?

A: Any music/song with good and high beat keeps me going.

 

Q: What do you love most about working at the MSPF/CrossFit Williamsburg?

A: Definitely the community of great people. Fun times and memories we make together. Oh...how could I miss... little nugget Maddox. She is a BIG spark for all of us! Brings smiles to our faces everyday.

CrossFit Williamsburg's Workout of the Day
 
CrossFit is our large group, General Physical Preparedness program. It is broad, general, and inclusive by design. We incorporate a variety of training modalities such as weightlifting, running, rowing, strongman, and gymnastics to prepare people for LIFE. The secret to success of any CrossFit program is the community support an encouragement of your fellow athletes.
 
 

Upcoming classes:

  • Thu Oct 19 6:00 am - 7:00 am with David Marmon
  • Thu Oct 19 9:30 am - 10:30 am with Catherine Law
  • Thu Oct 19 1:00 pm - 2:00 pm with David Marmon Audra Harrison
  • Thu Oct 19 5:30 pm - 6:30 pm with Iwona Kakareko
  • Thu Oct 19 6:30 pm - 7:30 pm with Iwona Kakareko
  • Fri Oct 20 6:00 am - 7:00 am with David Marmon Audra Harrison
  • Fri Oct 20 9:30 am - 10:30 am with David Marmon
  • Fri Oct 20 1:00 pm - 2:00 pm with David Marmon Audra Harrison
  • Fri Oct 20 5:30 pm - 6:30 pm with Catherine Law