Home of CrossFit Williamsburg

CrossFit 101

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.

CrossFit 101 is an Orientation Program for Beginner Athletes

Our CrossFit 101 course completely prepares beginners for our CrossFit group classes. The course is designed to set you up for success, teaching new CrossFitters the basic movements, skills, and nutritional knowledge they will need for our group classes, while giving our staff the opportunity to gradually introduce you to the program.
Our 101 is a 10 session course that must be completed before you can participate in a general population WOD class.  The 10 sessions must be scheduled and completed in a six week time span.  Sessions are one hour in length and located at CrossFit Williamsburg. ALL SESSIONS MUST BE RESERVED 24 HOURS BEFORE THE START OF THE CLASS.  
Participation is MANDATORY for anyone that has not participated in 101 or an On-Ramp course at a CrossFit affiliate.

The $250 program fee includes:

  • 10 private/semi-private sessions with a CrossFit Williamsburg coach
  • Bodyweight/Body Composition Analysis
  • Paleo/Zone Nutrition Packet

Purchase a CrossFit 101 Package

*CrossFit 101 expires 1 year from date of purchase. 
*To make an appointment, please contact us at marmonmuscle@gmail.com.

Upcoming classes:

  • Fri Oct 20 12:00 pm - 1:00 pm with David Marmon