Workout of the Day
Class Schedule
(Completion of CrossFit 101 is a prerequisite for participation in classes.)

6:00am  David
9:30am  Michelle
Noon  Cat 
5:30pm  Stephanie
6:30pm  Tom

6:00am  Cat
9:30am  Britta
Noon  Cat 
5:30pm  Michelle
6:00pm  CrossFit 101
6:30pm  Michelle

6:00am  David
9:30am  Michelle
Noon  Cat 
5:30pm  Tom
6:00pm  CrossFit 101
6:30pm  Stephanie

6:00am  Cat
9:30am  Britta
Noon  Cat 
5:30pm  Michelle
6:00pm  CrossFit 101
6:30pm  Michelle

6:00am  David
9:30am  Michelle
Noon  Cat 
5:30pm  Iwona

8:00am  David
9:00am  David

11:00am David

What is CrossFit?

CrossFit is a grassroots fitness movement based out of Santa Cruz, California. It is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We scale load and intensity; we don’t change programs.

Evan Goff

Workout of the Day

Friday, August 29th, 2014

by david marmon on 08/28/14

Bench Press 5-5-5-5
*Score = Total Poundage

20 min AMRAP:
(Ascending Rep Scheme)
Box Jumps (24"/20")
*Score = Rounds + Reps

Quote of the Day:  "Fitness is not about being better than someone else.  Its about being better than you used to be." 

Video of the Day:  Adapt

Thursday, August 28th, 2014

by david marmon on 08/27/14

OH Squat 5-5-5-5
*Score = Total Poundage

10 min AMRAP:
5 - Power Clean & Jerk (135/95)
30 - Double Unders
5 - Power Snatch (135/95)
30 - Double Unders

Quote of the Day: "Success consists of going from failure to failure without loss of enthusiasm."
- Winston Churchill

Discussion: A few announcements and reminders as we head into the Holiday Weekend:

1. No Class or Open Gym on Sunday. We are moving everything to our temporary space. 
2. We will have one class Monday @ 10:00am.  Join us if you are in town!
3. Register for the Lurong Living Challenge! Register here
4. Don't forget to let us know if you are interested in a "Meat and Greet" on Friday after the 5:30pm class.  If we don't get any feedback we will plan to do it another time. 
5. A Reminder that construction will begin on Tuesday, September 2nd! Starting Monday we will run classes in the space where the Fun Zone/Gymnastics Bounce house area, was located.  We hope to have everything set up by Tuesday, but please bare with us as we move everything next door.  Thank you for your patience! 

Wednesday, August 27th, 2014

by david marmon on 08/26/14

"Hell on Earth"
For time:
Wall Ball Shots (20/14)

Quote of the Day: "Poking holes in other boats doesn't make your own go any faster."

Video of the Day:  The People of CrossFit Jozi

Discussion: We are thinking about hosting a "Meat and Greet" on Friday night after the 5:30pm WOD.  We will grill, chill and gather amongst new and veteran community members. Are you guys interested?  If not we will wait until after the holiday, but thought if people were in town and up for it, we'd shoot for this Friday.  Please post here or on FB if you are interested.  

Tuesday, August 26th, 2014

by david marmon on 08/25/14

Deadlift 5-5-5-5
*Score = Total Poundage

For time:
10 RFT:
30 ft sled push (135/90)
10 - Pull-ups

Quote of the Day: "Before you act, listen.  Before you react, think. Before you spend, earn.
Before you criticize, wait. Before you pray, forgive. Before you quit, try." - William Arthur Ward

Discussion: We are offering a "Back to School" special for our CrossFit 101 program.  The sale starts today and will run until 9/23/14.  The cost of the 101 special is $199, a savings of $51. Spread the word to anyone you know who may be interested in getting started.  What a great way to kick start a new school year! Register at or contact Britta Marmon at

Sunday, August 24th, 2014

by david marmon on 08/23/14

"The Big Chipper" (A Partner WOD)
For time:
100 steps - Overhead Walking Lunges (45/35)
80 - Sumo Deadlift High Pulls (75/55)
60 - Box Jumps (24"/20")
40 - Front Squats (135/95)
20 - Handstand Push-ups

Quote of the Day:  Discipline is simply deciding between what you want now and what you want most. Choose wisely. You'll be amazed by what happens when you don't give up.

Discussion: Congratulations to David and Stephanie on their 3rd place finish at Beauty and the Beast on Saturday! Big shout out to CrossFit OP teams for taking 1st and 2nd place, bad ass work guys! We have five teams competing tomorrow so come show your support if you are around.  Its sure to be an awesome throw down! 

Saturday, August 23rd, 2014

by david marmon on 08/22/14


SSG Joshua Hager, United States Army, was killed Thursday February 22, 2007 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh.

For time:
21 - Overhead Squats (95/65)
42 - Pull-ups
15 - Overhead Squats
30 - Pull-ups
9 - Overhead Squats
18 - Pull-ups

Article of the Day: Is CrossFit the Enemy?

Discussion: Good luck to all CFW teams competing in this weekends Beauty and the Beast competition at CrossFit Gloucester.  We will do our best to post updates on the Facebook page throughout both days.  If you are around this weekend come check it out in Gloucester, Rx goes Saturday and Scaled goes Sunday.  Giddy up teams!

Friday, August 22nd, 2014

by david marmon on 08/21/14

Bench Press 5-4-3-2-1
*Score = Total Poundage

15 min AMRAP:
9 - Deadlift (155/105)
12 - Push-ups
15 - Double Unders
*Score = Rounds + Reps

Quote of the Day:  "You can't be common, the common man goes nowhere; you have to be uncommon." - Herb Brooks

Thursday, August 21st, 2014

by david marmon on 08/20/14

Snatch 1-1-1-1-1-1-1
*Score = Total Poundage

"Lion's Roar"
EMOM for as long as possible:
7 - Wall Ball Shots (20/14)
7 - T2B
7 - Box Jumps (24"/20")

Quote of the Day:  "Society tends to ordain worth on our income.  The reality is, how much money you make, the position you stand in, have nothing to do with your self-worth.  Worth is determined by character. Work is determined by intensity. Worth is determined by your effort, the drive you're willing to put into your life to sacrifice everything you have for everyone around you.  You do not find worth in dollars.  You will not find worth in position.  Your character will not be judge by the amount of money you have resting in your checking account.  It will be judged by what you sacrifice of yourself for the other individuals on this earth before you leave." - Mike Barwis

Discussion: Hey Crew, renovation on CFW and the WISC starts on September 2nd! Be on the lookout for updates and details as we get closer.  Things are going to get a bit messy, but we're going to plow through it and make it work.  In a few months we're going to have twice the space, some new equipment and an even more bad ass place to call home! Thank you in advance for your patience and help with the process.  

Wednesday, August 20th, 2014

by david marmon on 08/19/14


For time:
1000m row
50 - Thrusters (45/35)
30 - Pull-ups

REST 5 mins then...

For time:
10 - Rope Climbs

Quote of the Day:  "Excuses will always be there, but opportunity won't."

Video of the Day:  Miko Salo's 5:21 Jackie

Discussion: Don't forget to sign up for the Lurong Living challenge.  Participate in a world wide challenge alongside your fellow CrossFit Williamsburg buddies.  Check it out here. 

Tuesday, August 19th, 2014

by david marmon on 08/18/14

Split Jerk 5-4-3-2-1
*Score = Total Poundage

"The Oopty Oop"
For time:
50 - KB Swings (1.5/1 pood)
50 - Goblet Squats (1.5/1 pood)
50 - Push Press (95/65)
800m run
50 - KB Swings 
50 - Goblet Squats
50 - Push Press

Quote of the Day:  "Be the type of person that when your feet touch the floor in the morning the devil says, "Aww shit....they're up." - Dwayne Johnson

Discussion: Come out on Saturday and Sunday to watch our teams compete in CrossFit Gloucester's first annual Beauty and the Beast competition.  Teams competing are as follows:
Rx (Saturday):
David and Stephanie
Scaled (Sunday):
Chris and Mike Obadal
Ivonne Luchs and Mike Vansickle
Michelle Massie and Patrick Johnson
Mark Massie and Nichole Summers (Michelle's sister!)
Taryn DeRose and Turk (I hope you signed up today Taryn!)
Britta and Tom 

 ALL CFW athletes and visitors from other CrossFit affiliates MUST 
Want to get started???  Sign up for CrossFIt 101
CrossFit 101 $250
1 month UNLIMTED $150
  • Students $130
  • Military/Police/Fire $130
  • Add a family member $80
3 months UNLIMITED $390
6 months UNLIMITED $720
1 year UNLIMITED $1320
Drop-in $20
5-day Pass $60
10-pack of Drop-ins $150 (good for 1 year)