Home of CrossFit Williamsburg

CrossFit 101

This class is taught by:

Ellen Womeldorf

Level 1 CrossFit, CrossFit Endurance
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 started coaching High School Cross Country in 2006 and I was quickly hooked on coaching. I decided to pursue personal training and also gravitated toward teaching “bootcamp” classes that incorporated CF elements. I began following the CF website and then I met Mr. David Marmon. CrossFit transformed my running and I became more fit than I have ever been!
Q: What is your training philosophy?
A: Less is more when it is done with intensity and focus. I used to do long slow distance (25 miles or so) when training for marathons. After starting CF, that LSD run changed into 3 X 5k (WISC loop) as fast as possible. Much harder, much better workout! I did a 90 mile race and I was only running 20 miles a week and doing CF 4 days. My longest run was 15 miles. I got 2nd place! Focus on getting stronger and not just training longer.
Q: What is the biggest misconception clients have about CrossFit?
A: That to do CF you have to be very fit, have tattoos and big muscles. CrossFit is for anyone who wants to improve their fitness. The coaches and athletes at CFW are a supportive and motivational community regardless of your abilities as long as you are willing to work hard.
Q: What separates you from other professionals in your field?A: I enjoy running ultra marathons and have seen the good, the bad and the ugly of endurance racing and training. I have been running since 1984 and have overhauled my running form and training completely (for the better) since incorporating CF. I am Certified in CrossFit Endurance and I highly recommend it for endurance athletes.
Q: What is one piece of free fitness advice that you would give anyone?
A: You are capable of much more than you think. Don’t let your mind get in the way, believe you can do it, believe you are ready, don’t doubt your training and great things will happen.
Q: What is your favorite exercise?
A: Running of course, but I also love overhead squats
Q: What is your least favorite exercise?
A: Handstand Push ups and Bench press
Q: What is your favorite song to listen to when you workout?
A: ANYTHING but country, please!!
Q: What do you love most about working at the MSPF/CrossFit Williamsburg?
A: The inspirational athletes and knowledgeable, top notch coaching staff.
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

*No Refunds.
*CrossFit 101 expires 1 year from date of purchase. 
For more information please contact Britta Marmon, brittamarmon@gmail.com.

Upcoming classes:

  • Sun Nov 29 10:00 am - 11:00 am with Ellen Womeldorf