Home of CrossFit Williamsburg
Est.2010

Staff List


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!
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!
Tom Toothaker
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: One week before leaving for USMC boot camp I had to take an initial physical fitness test that included pull-ups, sit-ups and a 3-mile run. I could only do 3 pull-ups. The recruiter looked at me and said, “That’s all?” I was determined to live up to the title of Marine and began working out on a regular basis. I quickly realized the amazing physical and mental benefits that come with exercise. This grew into a passion that I wanted to share with others. Being a Physical Therapist and a Crossfit coach allows me the opportunity to provide others with the skills necessary to improve their quality of life. To me, this is priceless.
 
Q: What is your training philosophy?
A: Consistency.
 
Q: What is the biggest misconception clients have about CrossFit?
A: The biggest misconception about Crossfit is that it is dangerous. Any exercise done incorrectly can cause harm. Crossfit exercises are scaled and modified to your ability and when performed correctly the benefits far out weigh any risk involved.
 
Q: What separates you from other professionals in your field?
A: I believe that your education never stops. I am committed to staying current on the latest research in the fields of physical therapy and strength and conditioning. I want my clients to feel confident that I am leading them in a direction that is supported by the latest research and methodology.
 
Q: What is one piece of free fitness advice that you would give anyone?
A: The best time to start an exercise and nutrition plan is now.

“Those who do not find time for exercise, sooner or later will have to find time for illness.”- Edward Stanley

 

Q: What is your favorite exercise?

A: Pull-ups, muscle-ups, deadlifts, and overhead squats

 

Q: What is your least favorite exercise?

A: Shoulder press and thrusters

 

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

A: Anything with a beat

 

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

A: It is a place that understands how to balance fun and training in a professional, well-organized environment.

Stephanie Toothaker
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 have always enjoyed sports and fitness and sought a profession where I could turn my hobbies into a career. As a Crossfit Coach and Physical Therapist I have the best of both worlds. I help people recover from injuries and empower them to make lifestyle changes that will improve their overall health.
 
Q: What is your training philosophy?
A: My training philosophy is basically a summary of the definition of Crossfit. Vary your workouts, perform functional movements and keep the intensity high. Listen to your trainers, work on your weaknesses and don’t be afraid to try new exercises.
 
Q: What is the biggest misconception clients have about CrossFit?
A: People think that they need to get in shape before they join. All Crossfit workouts can be modified to match your fitness level and goals.
 
Q: What separates you from other professionals in your field?A: As a Physical Therapist I advise others to exercise and eat healthy. I think what separates me from other Physical Therapists is that I practice what I preach. I think leading by example is the best way to inspire change in others.
 
Q: What is one piece of free fitness advice that you would give anyone?
A: Before your begin any diet or exercise program make sure you are doing it because it is going to make YOU happy. Set realistic goals and find a way to exercise that you enjoy and you will be more likely to stick with it.
 
Q: What is your favorite exercise?
A: I love gymnastic movements and Olympic lifts
 
Q: What is your least favorite exercise?
A: Thrusters

Q: What is your favorite song to listen to when you workout?
A: Anything fast paced
 
Q: What do you love most about working at the MSPF/CrossFit Williamsburg?

A: The athletes and coaches are so supportive of each other. I enjoy working out with and coaching people that share the same passion that I do for the sport of fitness.

Britta Marmon
Level 1 Crossfit
Vice President -Administration/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: I started coaching while I was a student athlete at the University of Iowa and continued working in the coaching world after I graduated. I got into college coaching soon thereafter and have been coaching soccer in the college ranks ever since. I have always valued strength and conditioning and the integral role it plays in the lives of athletes of all types. I started Cross Fitting regularly about a year ago and realized the impact it was having on my life and wanted to share that with as many others as possible ever since. Just like coaching my college kids, CrossFit is not just about training and seeing physical results, it’s about life, and the way you want to live it. The reason why I love CrossFit is because it indirectly shapes you in all sorts of ways. It shapes your views of others, your views and beliefs in yourself, and your ability to overcome mental and physical challenges.
 
Q: What is your coaching philosophy?
A: Save the Drama for your Mama. Work Hard and results will follow. Excuses are the quickest way to being average.
 
Q: What is the biggest misconception clients have about CrossFit?
A: “it’s not for me, I’m not like those type of athletes. There is no way I could do that stuff” I’ve seen young people; old people, overweight people, frail people, people with disabilities, injuries, etc. do CrossFit. It’s for EVERYONE and ANYONE! It’s not just about how much you can do or how good you are to start, it’s about making positive change in your life and doing it alongside a wonderful group of people.
 
Q: What separates you from other professionals in your field?A: I’ve been a student athlete at the highest level and have seen and participated in all types of training. I have a coaching background and understand the rigors of training as a young athlete, and now a somewhat older athlete! Also, I work with 30 females on a daily basis which gives me a one up with any dramatic situation that may come up!
 
Q: What is one piece of free fitness advice that you would give anyone?
A: Understand "midline stabilization"! Work on core strength every day. Strong Core = Strong extremities!
 
Q: What is your favorite exercise?
A: Wall Ball…followed closely by Deadlift.
 
Q: What is your least favorite exercise?
A: Bench Press – pointless if you ask me.
 
Q: What is your favorite song to listen to when you work out?
A: Anything by "Rage Against the Machine".
 
Q: What do you love most about working at the MSPF/CrossFit Williamsburg?
A: Watching our athletes transform from Day 1. To watch an athlete rejoice after getting their first kipping pull-up or do their first WOD Rx, or do their first muscle up, is better than anything else. To hear someone say, “I am so proud of myself” or “I feel like I can do anything” makes working at CFW a blessing. I love to see athletes overcome and dominate their fears or past failures.
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.
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.