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Home of CROSSFIT WILLIAMSBURG
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LATEST NEWS
1/1/13
January Athlete of the Month: Ted Sukramani
Marmon Muscle/CrossFit Williamsburg would like to recognize Ted Sukramani as our Athlete of the Month for January 2013. Ted has been training with us since June of 2012. Ted began his CrossFit journey after finishing a lifetime of competitive swimming. Following his 4-year career at Villanova University, Ted needed something to satisfy his competitive nature and prepare him for his military training. "Over the past 6 months, I have watched Ted develop into a very well-rounded athlete. What I have been most impressed with is his determination and persistence to learn and develop new skills. This young man is not afraid of a challenge." - Coach David Marmon Congrats to Ted from the entire MM/CFW coaching staff.
12/1/12
December Athlete of the Month: Erin Deal
Marmon Muscle/CrossFit Williamsburg would like to recognize Erin Deal as our Athlete of the Month for December 2012. Erin has been training with us since August of 2011. In that time, we have watched an avid distance runner transform into a well-rounded, fire-breathing, CrossFit athlete. In addition to recently graduating from William & Mary Law School, Erin competed in her first CrossFit competition at the "Gangs of the Mid-Atlantic". "Erin epitomizes everything that is great about women. Intelligence, beauty, strength, and wit! She is an incredible role model for the other women of the CrossFit Williamsburg community." - DM Congrats to Erin from the entire MM/CFW coaching staff.
11/4/12
Congrats to the Champions of the 2012 "Gangs of the Mid-Atlantic"
Co-Ed Division
1. The Dead Rabbits (CrossFit Williamsburg) 8 points
2. CrossFit Midlo 10 points
3. Fluffy Kitties (CrossFit OP)/CrossFit Blacksburg 12 points
Men's Division
1. 6-Man Wolfpack (CrossFit Hampton Roads) 8 points
2. CrossFit OP 10 points
3. CrossFit Oldtown 11 points
Women's Division
1. Ladies of CrossFit Hampton Roads 5 points
2. CrossFit Arlington 8 points
3. CrossFit Williamsburg 11 points
Tug O War Champions
Team Hodge Podge (Co-Ed)
CrossFit OP (Men)
CrossFit Arlington (Women)
11/1/12
November Athlete of the Month: Steve Lovell
MSPF/CrossFit Williamsburg would like to recognize Steve Lovell as our Athlete of the Month for November 2012. Great job, Steve!
10/1/12
October Athlete of the Month: Leanne Reidenbach
MSPF/CrossFit Williamsburg would like to recognize Leanne Reidenbach as our Athlete of the Month for October 2012. Great job, Leanne!
9/1/12
September Athlete of the Month: Rich Warfield
MSPF/CrossFit Williamsburg would like to recognize Rich Warfield as our Athlete of the Month for September 2012. Rich has been training with the staff at CFW since January of 2011. "Rich is a quiet athlete that kinda flies under the radar. I think his most valuable quality as a CrossFit athlete is his consistency. Consistently working hard. Consistently refining his technique. Consistently attending class. Consistently improving. Rich is a great all-around guy and CFW is a better place with him around." Congratulations to Rich from the entire MSPF/CFW coaching staff.
8/29/12
CrossFit Williamsburg to Host the "Gangs of the Mid-Atlantic"
CrossFit Williamsburg is excited to announce that we will be hosting
a team CrossFit event on Saturday November 3, 2012. Our goal was to create a one day event that will be challenging yet intimate.
Founded in the quality of the event rather than quantity of the
competitors. For more information or to register please follow the
link below.
8/1/12
August Athlete of the Month: AnnMarie DeFiglio
MSPF/CrossFit Williamsburg would like to recognize AnnMarie DeFiglio as our Athlete of the Month for August 2012. AnnMarie has been training with the staff at CFW since January of 2011. "AnnMarie began her CrossFit journey as a skeptical physician - uncertain about the safety and benefits of the CrossFit methodology. I'll never forget the day that she came into my office and told me that she PR'd on her triathlon time by 7 mins (after doing little swimming or biking). At that point I knew we had won her over. Since then, we have watched AnnMarie achieve continued success as a CrossFit athlete, as well as in her endurance sporting events. Most recently, I watched AnnMarie compete in the Mid-Atlantic Garage Games. I was amazed at her confidence, composure, and execution of all the movements. To say that we are proud of her would be an understatement." - Coach David Marmon
7/24/12
Britta Marmon joins the Marmon Muscle staff as Vice President-Administration/Associate Head Coach
David Marmon has announced that Britta Marmon will now serve as the Vice President in charge of Administration for Marmon Muscle LLC. Britta will manage the member accounts, scheduling, event management, marketing, and business develpment. In addition, she will have a leadership role on the CrossFit Williamsburg coaching staff. "Britta's decision to end her career as a Division 1 soccer coach and begin her new career with the family business was a powerful one. She has so much to offer our 200-plus athletes. We will all benefit from her daily presence. Personally, I am thrilled to work side-by-side with my best friend."7/1/12
July Athlete of the Month: Jordan Anglin
MSPF/CrossFit Williamsburg would like to recognize Jordan Anglin as our Athlete of the Month for July 2012. Jordan has been training with the staff at CFW since the very beginning (September 2010). "Jordan Anglin was one of our very first athletes at CFW. He is a leader within our community of athletes. He leads by example and by his willingness to help and encourage others. His performances are consistently Top 5 across the board. I would love to see Jordan test his talents in a local or regional competition. Congrats to Jordan from the MSPF/CFW coaching staff." - Coach David Marmon. 6/1/12
June Athlete of the Month: Melissa Shelton
MSPF/CrossFit Williamsburg would like to recognize Melissa Shelton as our Athlete of the Month for June 2012. Melissa has been training with the staff at CFW since August 2011. "We have had a lot of really deserving athletes that have received this honor. To date, I cannot recall an athlete that I was MORE excited to recognize than Melissa Shelton. Since her CrossFit journey began, she has had the deck stacked against her. Never once have I witnessed an ounce of quit in her. She believes and understands our methodology and has mastered the art of "intelligently working hard". Her attendance (with an injury) has been better than 70% of our healthy athletes. I am so proud of her and I wish her continued success." - Coach David Marmon5/1/12
May Athlete of the Month: Jake Liebler
MSPF/CrossFit Williamsburg would like to recognize Jake Liebler as our Athlete of the Month for May 2012. Jake has been training with the staff at CFW since November 2011. Prior to taking this honor, Jake won our 60-Day Paleo Challenge losing over 20 lbs. Jake is a regular at our 6 am class and has shown marked improvements in his work capacity, skill work, strength, and power. CFW Head Coach David Marmon had this to say about Jake, "The thing that I love most about Jake is his character. While recovering from a stress fracture in his foot, Jake showed up at the box every morning ready to train. He followed his modified programming with the same intensity and tenacity as he would under healthy circumstances. Jake's attitude exemplifies what CrossFit is all about." Jake has a great support system, as his wife LeeAnn also trains at CFW. Congrats to Jake from the entire CFW coaching staff.4/1/12
April Athlete of the Month: Kali Thomas
MSPF/CrossFit Williamsburg is excited to announce that Kali Thomas has been selected as the April Athlete of the Month. Kali has been training with CFW since October 2011. Coach Michelle Massie had this to say about Kali, "Kali brings a consistency and passion to the box everyday. I am incredibly impressed with how quietly and humbly she has improved over the past 6 months. Her story is what CrossFit is all about." Coach Cat Law echoes her praise of Kali, "Don't let her sweetheart exterior fool you... that girl is one of the hardest workers we've got!" Congrats to Kali from the MSPF/CrossFit Williamsburg coaching staff.3/1/12
Michelle Massie promoted to Vice President-Operations/Associate Head Coach of Marmon Muscle LLC
David Marmon has announced that Michelle Massie will now serve as the Vice President in charge of Operations for Marmon Muscle LLC. She will handle the day to day operations of the training facility, staff management, and customer service. Michelle will also serve as the Associate Head Coach for MSPF/CFW where she will be heavily involved in the programming and instruction of all of athletes and coaches. David had this to say about the promotion, "Selecting staff members is something that I take very seriously. I am looking for someone that believes, understands, and can communicate my philosophy of performance training. I want someone that is motivated by the desire to be the best coach they can be - not someone who is motivated by money. Most importantly, they have to be loyal and invested. Michelle Massie exemplifies everything that I am looking for in a business partner. I am excited for her, she will do an amazing job!"3/1/12
March Athlete of the Month: Hunter Johnson
MSPF/CrossFit Williamsburg is excited to announce that Hunter Johnson has been named March Athlete of the Month. Hunter has been training at CFW since August of 2011. One of the most notable attributes about Hunter is that he is always the first person in the box and the last one to leave. He is constantly working on his weaknesses and seeking instruction and guidance from the coaching staff. The end result is an athlete that is constantly improving and hitting new PRs. You will not find a more pleasant and friendly individual in our community of athletes. Congrats to Hunter from the entire coaching staff.2/26/12
CrossFit Williamsburg brings home the title of "2012 Team Grit Champions"
On February 18th and 19th, 13 CFW athletes participated in the 2nd annual "Team Grit" competition hosted by CrossFit Oyster Point. When the dust settled, Cat Law and Audra Harrison were crowned CHAMPIONS in the Women's Division. Congrat to all of our athletes who participated. FINAL RESULTS2/1/12
February Athlete of the Month: Kara Thompson
MSPF/CrossFit Williamsburg is excited to announce that Kara Thompson has been selected as the February Athlete of the Month. Kara has been training at CrossFit Williamsburg since September of 2011. Kara started at CFW with zero training experience, limited athleticism, a huge heart, a great attitude, and an open mind. Her consistent training frequency, courageous efforts, and coachability make her one of most improved athletes to date. In addition to being a CrossFit phenom, Kara is a Professor of American Studies at the College of William & Mary. Congratulations to Kara from the entire MSPF/CFW coaching staff.1/7/12
Meet the newest addition to the MSPF/CrossFit Williamsburg coaching staff Victor Cruz
1/1/12
January Athlete of the Month: Brian McCleskey
MSPF/CrossFit Williamsburg is excited to announce that Brian McCleskey has been selected as the January Athlete of the Month. Brian has been training with CFW since February of 2011. Brian is a natural physical specimen with tons of raw athleticism. Over the past year, Brian has dedicated himself towards becoming a more technical athlete and his efforts are evident in his times, scores, and lifts. Brian's name can be found all over our recordboard. In our opinion, he has just begun to tap into his potential. A man that understands hardwork and responsibility - Brian is a single father, a working professional, and a student in the College of William & Mary MBA program. Congratulations to Brian from the entire MSPF/CrossFit Williamsburg coaching staff.
12/3/11
CrossFit Williamsburg coaches and athletes compete in "The Cold War" competition at CrossFit Liberation
CFW placed 2 teams in the finals this weekend at "The Cold War" Mid-Atlantic Challenge this weekend. The team of Luke Fischer, Brian McCleskey, Cat Law, and Emily Strack finished in 4th place just missing the podium. The team of David & Britta Marmon and Mark & Michelle Massie finished in 8th place. CrossFit Williamsburg was the only team that placed 2 teams in the final.12/1/11
December Athlete of the Month: Anne Anderson
MSPF/CrossFit Williamsburg is excited to announce that Anne Anderson has been selected as the December Athlete of the Month. Anne has been training with CFW since October of 2010. Over the past year, Anne has developed into a quiet leader amongst our community of athletes. Most impressive is the incredible example that she sets for the outher young women in the box. Anne is never interested in the spotlight or praise, but it is impossible not to notice and acknowledge all that she has accomplished. She is a true role model. Congrats to Anne from the MSPF/CFW coaching staff.11/1/11
November Athlete of the Month: Buddy League
MSPF/CrossFit Williamsburg would like to recognize Buddy League as the November Athlete of the Month. Buddy has been training with CFW since June of 2011. In that time, Buddy has lost over 30lbs of bodyfat while developing 10 lbs of lean body mass. He is very consistent and committed to improving as a CrossFit athlete, training 3-4 days per week. Buddy's wife, Charity and son, Cap are also hard working, fire breathing CFW athletes. Coaching Buddy is a treat for all of the CFW coaches. Buddy's work ethic and attitude are an inspiration to the CFW community. Congrats to Buddy from the MSPF/CFW coaching staff!10/7/11
CrossFit 101 is now a prerequisite for all new CFW members
10/1/11
October Athlete of the Month: Monica Marlowe
MSPF/CrossFit Williamsburg would like to recognize Monica Marlowe as the October Athlete of the Month. Monica has been training with us since April 2011. In that time she has developed into one of our top CrossFit athletes. Monica, or "Mo" as she is affectionately called around the box, is a former Division-2 All-American Volleyball player and currently the top assistant coach at the College of William & Mary so hardwork and competition is nothing new to her. Mo ranks in the CFW top 5 in most of the strength categories and is constantly improving her gymnastic skills and work capacity. She is an incredibly intelligent and coachable athlete as well. As a leader in our community, she is very helpful and supportive of beginner athletes. Coaching Mo and watching her constant improvement is an absolute pleasure. Congrats to Mo from the MSPF/CFW coaching staff!
9/28/11
"Injury Prevention & Treatment Clinic" with Ben Howe, PT (Comber PT)
Beginning Friday, September 30th at 6:30pm our very own CFW athlete, Ben Howe will be dropping by to answer any questions you may have regarding any aches, pains, or injuries. Ben is a very unique and valuable resource as he combines his expertise of physical therapy with his practical experience as a CrossFit athlete. Please take advantage of this FREE screening! Ben will be here every other Friday (every two weeks).
9/26/11
Meet the newest addition to the CrossFit Williamsburg coaching staff Britta Marmon
9/1/11
September Athlete of the Month: Ben Howe
MSPF/CrossFit Williamsburg would like to recognize Ben Howe as the September Athlete of the Month. Ben has been training with CFW for only two months and has already caught the eye of the coaching staff with his consistency, effort and coachability. An endurance athlete, Ben enjoys competitive running and is currently training for an Ironman Triathalon in British Columbia. Ben is the clinical director for Comber Physical Therapy here in Williamsburg. As a Physical Therapist, he embraces the CrossFit philosophy of utilizing “functional movement” to improve performance, wellness, and overall general health. Congratulations to Ben on an impressive start to his CrossFit adventure.
8/1/11
August Athlete of the Month: Christi Palencia
MSPF/CrossFit Williamsburg would like to recognize Christi Palencia as the August Athlete of the Month. Christi has been training with CFW for over a year. During that time she has made a complete body transformation and developed into one of our top female athletes. Christi is a very coachable athlete that approaches every WOD with a ton of intensity! Her consistency and dedication to becoming a "complete athlete" is an inspiration to our coaching staff and community of athletes. Congratulations from the CFW coaching staff.
7/11/11
CrossFit 101: An Orientation Program for Beginner Athletes
CrossFit Williamsburg will now be offering a introductory program for beginner athletes. The program will consist of 3 private or semi-private sessions with a CrossFit Williamsburg Coach, bodyweight/body composition, a nutritional packet, and 1-month of UNLIMITED CrossFit. The content covered during the 3 private/semi-private sessions will include:
- What is CrossFit?
- The 10 Physical Skills of Fitness
- The 9 Fundamental Movements
- Terminology
- Recordkeeping
- Warm-up & Recovery
7/11/11
30-Day Paleo Challenge Winners: David Anderson & Christi Palencia
Out of 14 committed competitors there were 2 individuals that achieved jaw dropping numbers. Congrats go out to David Anderson who lost 7.1% of his bodyweight and Christi Palencia who lost 4.2% of her bodyweight. We are extremely proud of the commitment and discipline that both of your displayed. Look for the next 30-Day challenge in October!
7/3/11
July Athlete of the Month: Luke Fischer
MSPF/CrossFit Williamsburg would like to recognize Luke Fischer as July Athlete of the Month. Luke has been training with CrossFit Williamsburg since December of 2010. Over this 7 month period, Luke has developed into the top male athlete at CFW. Not only is he the top male athlete, but he is also the most improved male athlete. He has earned his Level 1 coaching certification, adopted the Zone diet to his everyday life, and improved dramatically as an athlete. A few of his top scores include a 2:41 Fran and a 2:51 Isabel. The list goes on and on. Luke is a huge supporter of everything that we do at CFW and sets an amazing example for all of our athletes. Did I mention that his wife, Jessica is a bad ass, too? Congratulations go out to Luke from the entire MSPF/CrossFit Williamsburg staff. Keep up the hard work.
7/3/11
Meet the newest addition to the CrossFit Williamsburg coaching staff Cat Law
7/3/11
BEAT THE COACH Challenge: July 2011
$20 and an amazing effort is all it takes to win a FREE month of UNLIMITED CrossFit at CFW. Coach David Marmon has issued the July 2011 Challenge.
- Unbroken Hang Clean (135/95)
- Score to beat: ??
6/3/11
BEAT THE COACH Challenge: June 2011
$20 and an amazing effort is all it takes to win a FREE month of UNLIMITED CrossFit at CFW. Coach Michelle Massie has issued the June 2011 Challenge.
- 2 min AMRAP: Toes-to-bar
- Score to beat: 46
6/1/11
June Athlete of the Month: Brandi Sellers
MSPF/CrossFit Williamsburg would like to recognize Brandi Sellers as the June Athlete of the Month. Brandi has been consistently training with CrossFit Williamsburg since January 2011. From the very beginning, Brandi has been an integral part of our community of athletes. Her passion and encouragement is infectious; her intensity and athleticism is inspiring. Some of her top scores include a 9:01 Jackie, a 15:46 Nancy, and a 295lb Deadlift. At the end of the month, Brandi’s military career will be taking her to Washington D.C. where she will work for The White House. While we are sad to see her go, we are very excited for her. Congratulations and thank you go out to Brandi from the MSPF/CrossFit Williamsburg staff.
5/1/11
May Athlete of the Month: Bruce Pollock
MSPF/CrossFit Williamsburg would like to recognize Bruce Pollock as the May Athlete of the Month. Bruce has been training with CrossFit Williamsburg since October of 2010 after 6 months of training at CrossFit 1776. Bruce arrived as a hardworking guy with some basic understanding of CrossFit movements. He has evolved into an incredibly well-rounded athlete that consistently posts high scores and PRs on most WODs. Bruce is incredibly coachable and puts a premium on quality technique. His biggest improvements have been in his strength & power movements. Congrats go out to Bruce from the CFW coaching staff.
5/1/11
BEAT THE COACH Challenge: May 2011
$20 and an amazing effort is all it takes to win a FREE month of UNLIMITED CrossFit at CFW. Coach David Marmon has issued the May 2011 Challenge.
- 2000m row
- Score to beat: 6:46.4
4/13/11
Marmon Speed Academy
This summer MSPF/CrossFit Williamsburg will be hosting the first annual Marmon Speed Academy for youth/prep athletes. The purpose of this camp is to teach and develop the necessary tools to improve linear speed and change of direction. We will have some very experienced and credentialed coaches on staff to provide the athletes with quality instruction.
4/1/11
BEAT THE COACH Challenge: April 2011
$20 and an amazing effort is all it takes to win a FREE month of UNLIMITED CrossFit at CFW. Coach Bill Strack has issued the April 2011 Challenge.
- Unbroken Pull-ups
- Score to beat: 43
4/1/11
April Athlete of the Month: Mark Massie
MSPF/CrossFit Williamsburg would like to recognize Mark Massie as the April Athlete of the Month. Mark has been training with CrossFit Williamsburg since November of 2010 after several years of 15 hour work days with little to no physical activity. Mark has made amazingly fast progress as a CrossFit athlete. He competed in the the CrossFit Hampton Roads Scrimmage in February and is currently competing in the CrossFit Games Open. A small, but powerful athlete; Mark has made CrossFit and clean eating a part of his everyday life. Congrats go out to Mark from the CFW coaching staff.
with CrossFit Williamsburg since November of 2010 after several years of 15 hour work days with little to no physical activity. Mark has made amazingly fast progress as a CrossFit athlete. He competed in the the CrossFit Hampton Roads Scrimmage in February and is currently competing in the CrossFit Games Open. A small, but powerful athlete; Mark has made CrossFit and clean eating a part of his everyday life. Congrats go out to Mark from the CFW coaching staff.3/1/11
BEAT THE COACH Challenge: March 2011
$20 and an amazing effort is all it takes to win a FREE month of UNLIMITED CrossFit at CFW. Coach Emily Lawrence has issued the March 2011 Challenge.
- 1 minute AMRAP: GHD Sit-ups
- Score to beat: 35 reps
Congrats to Cat Law on "Beating the Coach": 40 reps
3/1/11
March Athlete of the Month: Joy Howell
MSPF/CrossFit Williamsburg would like to recognize Joy Howell as the March Athlete of the Month. Joy has been training with the CrossFit Williamsburg team for just over 4 months. She started out in the WISC boot camp program followed by a short stint training with David Marmon. Joy’s development as an athlete has been a motivation and inspiration to the CFW team. She recently competed for the very first time at the CrossFit Hampton Roads Scrimmage on February 26th, 2011. Joy brings an intensity and attitude that exemplifies what CrossFit is all about. The coaching staff at CFW would like to congratulate Joy on this awesome accomplishment.
2/27/11
2/27/11
Congrats to all of the CrossFit Williamsburg athletes that participated in the CrossFit Hampton Roads scrimmage
Anna Calleson, Joy Howell, Michelle Massie (3rd place), Emily Lawrence (1st place), Mark Massie, Bill Strack, Luke Fischer (6th place), and David Marmon (4th place).
2/21/11
CrossFit Williamsburg coaches compete in "Team Grit" Partner Competition at the Virginia Sports Expo
David & Britta Marmon placed 10th while Bill Strack and Emily Lawrence place 13th this weekend in Hampton, VA.
2/1/11
February Athlete of the Month: Ivonne Luchs
MSPF/CrossFit Williamsburg would like to recognize Ivonne Luchs as the February Athlete of the Month. Ivonne has been training with the CrossFit Williamsburg team for just over 3 months. Ivonne, an endurance running specialist, has embraced the "constant variance" of the CrossFit training methodology and as a result has shown amazing progress in her ground based power, maximal strength, gymnastics, and overall core strength. Known around the box as "one of the hardest working athletes", Ivonne also possesses a very kind heart and makes every newcomer feel welcome. The coaching staff at CFW would like to congratulate Ivonne on this well-deserved achievement.
2/1/11
BEAT THE COACH Challenge: February 2011
$20 and an amazing effort is all it takes to win a FREE month of UNLIMITED CrossFit at CFW. Coach Michelle Massie has issued the February 2011 Challenge.
- "Cindy": 20 min AMRAP of 5 - Pull-ups 10 - HRPU 15 - Air squats
- Score to beat: 21 rounds + 13 reps
Congrats to Luke Fischer on "Beating the Coach": 22 rounds
1/9/11
BEAT THE COACH Challenge Begins!
$20 and an amazing effort is all it takes to win a FREE month of UNLIMITED CrossFit at CFW. Coach David Marmon has issued the January 2011 Challenge.
- 2 minute AMRAP: Deadlift (m:225/w:155)
- Score to beat: 55 reps
Results:
Steve Lovell: 35 reps
Luke Fischer 46 reps
Mike Van Sickel 44 reps
1/4/11
January Athlete of the Month: David Kilgore
MSPF/CrossFit Williamsburg would like to recognize David Kilgore as the January Athlete of the Month. David has been training with David Marmon and participating in the CrossFit classes for just over 1 year. A very intellegent athlete, David has a strong understanding behind the CrossFit methodology and he puts a premium on quality exercise technique and movement efficiency. Progress and improvement is very important to him and he is not afraid to work hard for it. David is a true friend and leader in our CrossFit community and it is a pleasure to present him with this honor.
12/27/10
6:15am class is cancelled, 9:30am moved to 10:00am due to weather!
12/26/10
12/16/10
5:30PM CrossFit Class cancelled Thursday due to snow!
12/7/10
CrossFit Williamsburg t-shirts are here!
We have a limited supply of t-shirts just in time for Christmas. The t-shirts are 50-25-25 Athletic Grey - American Apparallel. We have XS-S-M-L-XL for $20 each. They will make the perfect stocking stuffer!
12/1/10
December Athlete of the Month: Stephanie Gravel
MSPF/CrossFit Williamsburg would like to recognize Stephanie Gravel as the December Athlete of the Month. Stephanie has been training with Michelle Massie and participating in the CrossFit classes for approximately 2 years. Stephanie's most notable qualities are her work ethic, toughness, and coachability. She has made incredible improvements in her work capacity, maximal strength, and running.
11/17/10
Tribe Men's Soccer wins Colonial Athletic Association Championship
Congratulations to the College of William & Mary Men's Soccer program on their first CAA championship since 2000. They are the 12th overall seed of the NCAA Tournament and will be hosting beginning this Thursday. Read more...
11/9/10
College of William & Mary TriDelta Turkey Trot 5k for St. Jude's
11/1/10
November Athlete of the Month: Mike Van Sickel
MSPF/CrossFit Williamsburg would like to recognize Mike Van Sickel as the November Athlete of the Month. Mike has been training with David Marmon for over 3 years. He does individual training sessions 3 days per week and participates in the CrossFit WODS 3 days per week. Mike recently PRd on his Back Squat at 300lbs and his Deadlift at 370lbs. He has 30 more pounds to reach his 2010 goal of 400lbs on his deadlift.
10/31/10
CrossFit Williamsburg raises over $1000 for "Barbells for Boobs"
Over 30 CFW athletes partipated in the Amazing "Grace" WOD last week raising over $1000 for Mammograms in Action. Thanks to all who donated and participated in the event. A very special thanks to David and Priscilla Kilgore for hosting the "Happy Hour" event on friday evening.
10/18/10
10/13/10
CrossFit Williamsburg to host "Barbells for Boobs" October 25-30th
In honor of "Breast Cancer Awareness" month, CrossFit Williamsburg will be hosting "Barbells for Boobs". Go to www.barbellsforboobs.org for more info. Check out the video below.
WOD: Amazing "Grace"
30 - Clean & Jerk
(M:135lbs/W:95lbs)
Donation: $35 (or more)
What do you get:
A really cool t-shirt.
CFW gift certificates for
the top 3 times (m & w).
For more info contact:
Michelle Massie
(757)871-2807
michmassie@gmail.com
9/28/10
9/20/10
MSPF to sponsor CrapolFest 2010 5k
CrapolFest is an annual celebration to honor the late Andy Crapol. Andy was a W&M Soccer alum and all of the moeny raised from this event will go to a memorial scholarship named in his honor. MSPF has 10 complimentary spots available for the race. Please contact David Marmon if you are interested in participating.
9/20/10
MSPF will be the home of CrossFit Williamsburg
Beginning September 27th, MSPF will be implementing CrossFit methodology for all of their large group fitness classes. Check out our CrossFit Williamsburg blog link to find out information on the class schedule, rates, and other training resources. Visit www.crossfit.com to find out "What is CrossFit?"
9/1/10
Congratulations to our Freshmen Collegiate Athletes
Lauren Gough - women's soccer - College of William & Mary
Libbie Randolph - women's soccer - Dennison University
Nathan Hamer - football - Hampden Sydney College
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Located inside the WISC
5700 Warhill Trail
Williamsburg, VA 23188
(757) 903-7747
brittamarmon@gmail.com
VIRTUAL TOUR
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ATHLETE OF THE MONTH
Jules Wallace
