Home of CrossFit Williamsburg
Est.2010

OPEN GYM


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.

OPEN GYM is designated time for CrossFit Williamsburg athletes to work on specific skills (such as double unders, gymnastics, rowing, olympic lifting, etc.), make up workouts from earlier in the week, or perform individualized workouts that were programmed for them by a member of the Marmon Muscle/CrossFit Williamsburg staff.  A coach will be present to supervise OPEN GYM, but they may not be available to provide you with individualized instruction.
 
Expectations for OPEN GYM:
  • Make a reservation.  Please do not show up without reserving a spot.
  • Safety first!
  • Be courteous of classes or private sessions that are in session.  Communicate with the coaching staff about the use of space or equipment.
  • Clean up after yourself. 
  • No outside programming.

Upcoming classes:

  • Thu Oct 19 10:30 am - 12:00 pm with David Marmon
  • Thu Oct 19 4:00 pm - 5:30 pm with David Marmon
  • Fri Oct 20 10:30 am - 12:00 pm with David Marmon
  • Fri Oct 20 4:00 pm - 5:30 pm with David Marmon
  • Sat Oct 21 8:00 am - 9:00 am with David Marmon
  • Sun Oct 22 11:00 am - 12:00 pm with David Marmon
  • Mon Oct 23 10:30 am - 12:00 pm with David Marmon
  • Mon Oct 23 4:00 pm - 5:30 pm with David Marmon
  • Tue Oct 24 10:30 am - 12:00 pm with David Marmon
  • Tue Oct 24 4:00 pm - 5:30 pm with David Marmon
  • Wed Oct 25 10:30 am - 12:00 pm with David Marmon
  • Wed Oct 25 4:00 pm - 5:30 pm with David Marmon
  • Thu Oct 26 10:30 am - 12:00 pm with David Marmon
  • Thu Oct 26 4:00 pm - 5:30 pm with David Marmon
  • Fri Oct 27 10:30 am - 12:00 pm with David Marmon
  • Fri Oct 27 4:00 pm - 5:30 pm with David Marmon
  • Sat Oct 28 8:00 am - 9:00 am with David Marmon
  • Sun Oct 29 11:00 am - 12:00 pm with David Marmon