Before the Sun, Becoming His Best: Michael Williams

August 1, 2026

August Athlete of the month

It isn’t easy being at the gym before the sun is even up, but our August Athlete of the Month - Michael Williams - sure does brighten up the hour! Michael first joined Blackbird 6 years ago after watching how the community and programming had a positive impact on Desiree, his wife and fellow Blackbird. It wasn’t long until CrossFit became a family affair for the Williams’, and Michael has never looked back. Although his goals may have shifted from being the best to being his best self, Michael’s ultimate victory is showing his 2 kids what it means to prioritize health and being in tune with his body. Through smart decision-making, consistent effort, and genial nature, Michael has continued to make progress and build friendships at Blackbird.


We love having Michael as a part of our community - even if his favorite workout is Fran! His spirit is evident in all moments big and small. Whether he’s gleefully celebrating getting his first ring muscle up in the Open, or making his classmates smile in between sets. He approaches every class with positivity, good humor, and a strong work ethic. He brings the kind of friendly spirit that builds camaraderie, whether in our gym or dropping into other gyms while he travels. When he’s not at the gym, Michael also plays a pivotal role in community youth sports by sharing his positivity, resilient mindset, and approach to fitness with the next generation. Learning to push the boundaries of what he believes himself capable of - both physically and mentally - in the walls of the gym has translated to a better overall capacity for health and wellbeing outside. 


Read More About Michael:


Tell us about yourself:

Michael Williams, 44, Masters degree from Georgetown (Hoya Saxa!!), married to a strong and independent rock star wife, with 2 wonderful kids. Navy guy for the past 26 years, and an active member in our community's youth sports programs. 


What made you start CrossFit? What has kept you doing it? Has your motivation changed from when you first started?

Honestly, I started CrossFit because of how much it had positively impacted my wife. She had been going for 5 or 6 months and I saw how much it improved her overall health (both mental and physical). At the time, I was out of shape, overly stressed and worn out from a full time life of grad school, 2 little kids, working full time, I just didn’t have motivation to go to a normal gym. I fell in love with the community, the ability to push myself, and most importantly, I saw how much it had improved my overall wellbeing. Over the past 6 years, my goals have slightly shifted…I am still working hard to push it, what I can actually do vs what I think I can’t do, but I am more in tune with my body now. I am now primarily motivated to stay fit and be that positive role model for my family. 


What have you learned about movement, fitness, and yourself since joining Blackbird?

So much to list. I used to have the mentality that strength was how much weight I could lift and endurance was how far I could run. BBCF and CrossFit shattered that perception. Since joining, I’ve gained a whole new appreciation for functional fitness, strength endurance, and pushing the boundaries of my mental limitations. I owe a lot to the gym and the folks I am lucky enough to call friends during our class time. 


What is your proudest moment in the gym?

The first time I got a ring muscle up. It was my first year of going to BBCF during the open. I think I got 3 or 4 that day…but the moment I got that first one, I hung up there on the rings smiling from ear to ear. I think I actually started kicking my legs because I was shocked. Ha! 


What is your favorite CrossFit movement, lift, or WOD? Is there something you dread seeing on Wodify?

I dread burpees. Disgusting. They never are fun! 


Favorite would be Fran. While it has been a while, but Fran, while painful, always motivates me to move and push myself harder. 


What do you enjoy most about Blackbird or CrossFit in general?

Blackbird - the people. From the incredible coaches to some of my favorite friends. I’ve met so many great people at the gym. Many have become some of my closest and most fun people I’ve met throughout my world travels. 


CrossFit - I love how you can drop in to almost any gym, and jump right in. I’ve traveled a lot over the years and it’s always a joy being able to drop in and meet similar minded folk. 


What impact has CrossFit had on you inside and outside of the gym?

It’s made me a better me. I feel more confident in myself and my abilities. I don’t stress or fear some of the health concerns that many in my family have over the years because of how much my health has improved because of CrossFit. 


What are your CrossFit or fitness goals? How close are you to reaching them?

Simple. Stay active and stay healthy. Injuries happen, but maintaining positivity and keep fighting/pushing myself. Short term, I’d like to do FOTC sometime in the near future.


When you are not in the gym what is your favorite thing to do?

Vacation!  I love camping and anything on or near the water. 


Next to that, I love being out there coaching my kids' sports teams. I only have so many years with them before they grow up, so I cherish the days/times I have the ability to be with them now. 


What is one fun thing about you that we may not know yet?

According to my kids….I weirdly (their words) can drink a frozen drink/smoothie faster than most without a brain freeze. 


When I was a little kid I lived on a giant pig farm. One time I was getting off the bus after school and I saw that half of the 300+ pigs had gotten out of their pens. The stories I have from that day with my brothers and I, still have me laughing. 


What is the one tip you would give someone considering CrossFit or new to CrossFit?

Do it!  Go in eyes wide open and willing to learn. Trust your body and stay with it. Don’t be discouraged by the speed of your progress. But I promise that you will grow stronger and more fit. It’s such a rewarding feeling to see the progress, but also know that fitness is a journey not an overnight success.


What is your favorite workout fuel? What’s your favorite indulgence?

Black coffee. That is my pre workout fuel. I work out at 0530 most of the time…coffee and lots of water get me motivated. That and a good workout soundtrack! 


Have you rehabbed an injury? If so, what takeaways or insight into training for longevity has that taught you? Has your long term approach to your training changed as a result of your experience?

I’ve had several injuries since starting CrossFit. The one thing that CrossFit has helped me with, is faster recovery. Having a healthy lifestyle has helped me recover from those injuries. What that has also taught me is to be more patience and in-tune with my body. 


Let's celebrate some of your wins! Tell us about any results, milestones, or moments that made you proud!

Honestly, being recognized by the coaches as an athlete of the month is pretty high up there. I know I can be a bit of a goof ball, always trying to smile and be bubbly, and maybe a tad disruptive. Ha!  But this is a pretty cool feeling. 


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Our May Athlete of the Month is none other than John Leach! John has been a fixture at Blackbird for the last decade - proving that longevity and intensity can be achieved with the right formula of consistency, nutrition, and body awareness. As many of us were, John was introduced to CrossFit by a coworker, and the rest is history. Most recently, John’s drive and dedication has landed him in the 2026 CrossFit Games Semi-Finals after finishing in the top 200 competitors worldwide in his division during Quarterfinals. When John started CrossFit in 2016, he was looking for a way to engage his daughters in a healthy lifestyle and quickly developed into a passion for functional movement, a love for the intensity, and the joy of finding his people. Nowadays, John uses his hour in the gym to center himself from life’s stresses, push himself through long workouts, and working out with and competing together outside of Blackbird with his fiancee Michele, another resident Blackbird powerhouse. By smartly managing aches and pains, dialing in his nutrition, and balancing strength, speed, and intensity, John truly exemplifies what it means to be a well-rounded, intelligent athlete. You can catch John in the evenings, popping some Sour Patch Kids and giving it his all. Congratulations John! You raise the bar at Blackbird, and we love having you a part of our community. MEET JOHN... Tell us about yourself! Hi, I’m John Leach, 50 years old. I joined Blackbird in February 2016. I’m engaged to Michele Fetter and have three daughters—Jayden (21), Madi (19), and Sydney (Michele's) who’s 16. I was born and raised in Maryland, originally in PG County before moving to Sykesville in 2009. I graduated from the University of Maryland with a degree in Finance. I’m currently the President/Partner of HBW Construction in Rockville, MD. What made you start CrossFit? What has kept you doing it? Has your motivation changed from when you first started? I had a co-worker who did CrossFit and I had watched the CrossFit Games, so I knew a little about it. One day I drove past the sign and noticed CrossFit Kids. Wanting to get my girls into deliberate exercise, I decided to stop in and see what it was all about. After realizing that CrossFit was not just for Games-level athletes, I signed up both my daughters, then 11 and 9, and myself. After a few months I canceled my membership with Athens (I was still going there on the weekends) and was hooked on CrossFit. What have you learned about movement, fitness, and yourself since joining Blackbird? You can't outwork a bad diet, and a good diet can dramatically improve your performance. And take rest days! I've learned that after 3-4 days in the gym, my body needs a break. What is your proudest moment in the gym? I'm not sure I can pinpoint an exact moment. Maybe now, being AOTM? Making Semi-finals this year? There are so many things I've been proud of over the years. But truthfully, I hope that moment hasn't happened yet. What is your favorite CrossFit movement, lift, or WOD? Is there something you dread seeing on Wodify? My favorite WODs are the long, chipper style. The ones that not only test your conditioning but make you question your sanity for why we choose to do this to ourselves. My least favorite, the Bike. What I absolutely dread is the Bike and Box Jumps in the same WOD. What do you enjoy most about Blackbird or CrossFit in general? The constantly varied workouts and the challenge they bring are what keep me coming back. But what really makes the difference is the coaches and the people—the support, energy, and community are second to none. What impact has CrossFit had on you inside and outside of the gym? It definitely has me in the best shape of my life, but the biggest impact has been what it does for me mentally. It gives me an hour each day to step away from the stresses of life and clear my head. What are your CrossFit or fitness goals? How close are you to reaching them? Be consistent and try to defy age as long as possible. And one day learn to do handstand walks. It's the only CF skill I have not been able to do. When you are not in the gym what is your favorite thing to do? Without a doubt, traveling. If that’s not in the cards, I enjoy hunting, hiking, relaxing by the pool or firepit with friends, or just grabbing a drink at 1623. What is one fun thing about you that we may not know yet? My daughter Madi and I travel to different cities to watch the Capitals. 7 cities down, 24 to go. And yes, we saw Ovi break the goals record in NY. What is the one tip you would give someone considering CrossFit or new to CrossFit? Just give it a try for a few months. Everyone starts somewhere. Focus on consistency, listen to your coaches, and don’t compare yourself to others. The results will come if you show up consistently. What was your experience like working with a Blackbird Nutrition Coach? I did 3 months of coaching back in 2020. It taught me how to meal prep and track macros. It's amazing how much dialing in your nutrition can not only help you lose weight but also improve your performance. What is your favorite workout fuel? What’s your favorite indulgence? Sour Patch Kids! I eat a few before every workout. Favorite indulgence(s) - Bourbon, craft beer, ice cream, Pizza, cake......... Have you rehabbed an injury? If so, what takeaways or insight into training for longevity has that taught you? Has your long term approach to your training changed as a result of your experience? Yes, shoulder surgery in 2022 as well as many other aches and pains over the years. I still enjoy pushing myself to my limits but understand now that you don't need to do it every day. Scale when you need to scale. Whether it's the movement, weight, or you just don't feel great that day, there is nothing wrong with scaling a workout. Let's celebrate some of your wins! Tell us about any results, milestones, or moments that made you proud! If I had to pick one, I’d say making the podium at Vector with Michele—we finished 3rd. It was my first competition outside of Blackbird. Blackbird has been a huge part of my life for 10+ years. It’s helped carry me through some of the toughest chapters of my life, while also bringing the best person into it. I’m incredibly grateful to be a part of it and looking forward to what's to come in the next 10 years.