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.

Michelle Massie

Level 1 CrossFit, CrossFit Kids Certified
Vice President-Operations /Associate 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: When I started training with David a few years ago, I enjoyed being in the gym. I loved the results that I achieved from his programming and the confidence I developed. One day I made the decision that I wanted to help other people achieve their goals.
 
Q: What is your training philosophy?
A: Take care of your body. People should think of fitness as a lifestyle, not a hobby.
 
Q: What is the biggest misconception clients have about CrossFit?
A: People think that they "can't" do it.
 
Q: What separates you from other professionals in your field?A: I've been on both sides of the fence. I was a client before I was a coach. I hope to motivate clients with my own success story. As a coach, I am motivated from seeing the progress that my clients make.
 
Q: What is one piece of free fitness advice that you would give anyone?
A: Don't quit! Keep going.
 
Q: What is your favorite exercise?
A: Pull-ups
 
Q: What is your least favorite exercise?
A: Push Press
 
Q: What is your favorite song to listen to when you workout?
A: Thunderkiss '65 by Rob Zombie
 
Q: What do you love most about working at the MSPF/CrossFit Williamsburg?
A: The positive energy of great coaches and great clients!
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:

  • Tue Dec 12 6:00 am - 7:00 am with David Marmon
  • Tue Dec 12 9:30 am - 10:30 am with David Marmon
  • Tue Dec 12 1:00 pm - 2:00 pm with David Marmon Audra Harrison
  • Tue Dec 12 5:30 pm - 6:30 pm with Laura Bligh
  • Tue Dec 12 6:30 pm - 7:30 pm with Laura Bligh
  • Wed Dec 13 6:00 am - 7:00 am with David Marmon Audra Harrison
  • Wed Dec 13 9:30 am - 10:30 am with Michelle Massie
  • Wed Dec 13 1:00 pm - 2:00 pm with David Marmon Audra Harrison
  • Wed Dec 13 5:30 pm - 6:30 pm with Michelle Massie