FAQ

Can I try out CrossFit 901?

Can I try out CrossFit 901?

  Yes you can! If you live in the Memphis area, it’s even Free!  If you live out of the area, you can Drop In for class, but you must still meet the (seasoned or beginner) criterion below to determine which class to attend. If you’re a seasoned CrossFitter that’s already successfully completed an official CrossFit On Ramp or Fundamentals class and you can come in and look at the whiteboard and know how to do most exercises with minimal instruction, then you can come try a regular class.  If you meet the requirements for seasoned CrossFitter, just email Reservations AT Fit901 DOT com and they can unlock the system to allow you to sign up for a regular class, as opposed to On Ramp only. If you were a seasoned CrossFitter that’s been out for a while and may need a bit of a refresher, just sign up for CrossFit 101 or email Reservations AT Fit901 DOT com with questions and we can determine which is best for you. Seasoned CrossFitters who live in the Memphis area can have a free trial.  This is good for as many visits as you’d like within a specific period trial.  Just sign up for it in the on line store at TheBox.ZenPlanner.com and then email Reservations AT Fit901 DOT com to enable access to regular classes. If you’re a beginning CrossFitter with little or no CrossFit experience or training, and or you need someone to teach you how to do the CrossFit exercises, then you can sign up for CrossFit 101 to come try our On Ramp. Beginning CrossFitters can go to the online store at TheBox.ZenPlanner.com and sign up for CrossFit 101. Problems?  If you’re having problems making your reservation, email Reservations AT Fit901 DOT com for assistance.
Can you guys just contact me?

You bet we can!

Just click this link and we’ll contact you.

How do I sign up for a class? 

How do I sign up for a class?

I’m having a problem or I can’t sign up for a class.

 

To sign up for a class, just CLICK HERE and click on the class you’re trying to attend.

Follow the steps.  I.e. create a profile or sign in with preexisting account.

For AM Classes:  Please make sure to sign up for AM classes no later than 9pm the night before class.

For PM Classes:  Please sign up for class no less than 90 minutes prior to class time.

Please cancel as soon as you discover you won’t be attending a class for which you’ve already signed up.

Upon arrival to class:  Please sign in to class by putting a checkmark by your name in the computer.  Ask a coach for help, if you need to.

If you can’t sign up for regular classes:  If you can’t sign up for regular classes, it may be because you haven’t completed our On Ramp training.  If you have, or if you have already completed an On Ramp or Fundamentals course elsewhere, email Reservations AT Fit901 DOT com to get approval to attend our regular classes.  Otherwise, you’ll only be able to sign up for On Ramp classes.

Note:  All participants of our regular classes must have successfully completed our On Ramp class or equivalent.  For questions regarding that, email OnRamp AT Fit901 DOT com.

Problems?  If you’re having problems signing up for a class, you can email Reservations AT Fit901 DOT com for assistance.

I hear you guys moved or changed. What gives?

I hear you guys moved or changed.  What gives?

 

That’s true.

 

We moved as of 1/7/2016 around the corner to a new larger location that is humongous!  It’s just around the block, so it’s still just as easy to get to; easier, actually.

 

We are now offering the following:

  • Giant space
  • More equipment (still the best one can get)
  • Showers
  • CrossFit 901 (group classes & personal training)
  • Krav Maga classes & private lessons (no nonsense self defense)
  • Heavy Bag Fitness Classes (group fitness classes with a punching bag & other exercises with music to keep you going strong)

When?

We moved 1/7/2016.  We are still settling in, so please bear with us.

You can and should go ahead and join up now.  Your membership will transfer over without a problem.  You’ll still get the best pricing!

My 7 day free trial expired. Can I get a do-over?

At CrossFit 901 we want you to get a good trial period.  Often times something comes up and you just didn’t get to make it to the gym or you only got to come a few times — or whatever.  We get it; we’ve all been there.

No problem.

If you need a do-over on your free trial, just email info[AT]fit901[DOT]com and let us know or click here to have us contact you.

We’ll give ya the hook up!

We want you to give it a fair shake without any pressure.  Shoot us an email  or click here and give it another shot.  You’ll be glad you did.  If you need a little moral support, bring a friend.  The more, the merrier!

See ya soon!

We’re having a fundraiser!  Will CrossFit 901 make a donation?

We’re having a fundraiser!  Will CrossFit 901 make a donation?

 

Probably!

If you’re a non-profit organization having a fund raiser for a good cause, CrossFit 901 may make a donation!

If you’re interested, email promotions AT fit901 DOT com for information and arrangements.

We may donate one or more of the following for you to sell or give away for fundraising:

  • Heavy bag fitness KickBoxing classes
  • On Ramp Passes for those new to CrossFit
  • CrossFit Passes for seasoned / experienced CrossFitters who’d like to workout with us doing CrossFit at The Box.

Below is a sample of what we have given in the past.

Contact us to see what we may have available.


Introductory On Ramp Course
or 1 month membership* for 2 for FREE!

 

This coupon code is good for you and a friend to attend the CrossFit 901 On Ramp Course for FREE (regularly $139ea).  Or seasoned CrossFitter’s who’ve successfully completed an On Ramp equivalent can have a limited trial membership for FREE.

The CrossFit 901 On Ramp Course is fun, safe and appropriate for people of all fitness levels and experience levels; from novice to seasoned expert.  Each participant will get the appropriate level of instruction and exertion.  There’s no need to “get in shape” before you come try it.  That’s what we’re here for!

The CrossFit 901 On Ramp Course is 11 instructional sessions, each followed by a workout. We also touch on Nutrition for Performance – how to eat to get the results you want.

Our CrossFit 901 On Ramp Course teaches you all of the fundamental CrossFit exercises that we do in our regular classes, as well as the Olympic Lifts (Snatch, Clean, Jerk) and then we establish your 1 Rep Maxes.  A 1 Rep Max is the most that you can safely lift, while maintaining good form one time.  We use those 1 rep maxes to determine how much weight you should lift during our regular workouts.  The entire CrossFit 901 On Ramp Course lasts about 4 weeks and normally costs $139 per person.

After you complete your On Ramp Course or Seasoned CrossFitter trial, if you decide to join for 12 months, use this flyer for introductory pricing on your membership.

To sign up for the On Ramp Course, all participants must register at TheBox.ZenPlanner.com for CrossFit 101 offered on any Sunday from 9am to 11.  At the end of your CrossFit 101 class, if you decide you’d like to continue with CrossFit, you’ll be scheduled for your On Ramp classes.  If you need help with that, just email OnRamp AT Fit901 DOT com.

*All participants of our regular classes and Open Gym sessions MUST have completed an On Ramp or equivalent.  For the trial, you must be a CrossFitter who’s completed an On Ramp or equivalent. Sign up as indicated below. Some restrictions apply.

For questions regarding the On Ramp, email OnRamp AT Fit901 DOT com.  For membership & general questions, email Info AT Fit901 DOT com.  To get your $139 On Ramp Course or trial membership for FREE, email Promotions AT Fit901 DOT com and use coupon/promo code:___  .  Quantities limited.  First come, first served, so hurry!

What do your workouts look like?

Our Workouts

Here is a sampling of a period of our workouts which change every week.
Please keep in mind that athletes must take time off to rest.
The best way to find out about us is to schedule a time to come in and meet our people and try us out.  To do that, visit our schedule and schedule the appropriate visit for you (as in for a seasoned CrossFitter or a new person).   For details, visit the “Can I try out CrossFit 901?” article.

MONDAY

Mobility:
2 Sets of:
10 Wall Ball
10 GHD or Abmat situps
Shoulder Box Stretch 3 x :30
Shoulder Rotator Smash w/lax ball
K-Star to Pigeon
Banded Heel Cord Distraction
Lift Prep:
Warm up with the bar and work to weight for first set.
Lifting:
3X8 Pause Front Squats @ heaviest possible – (STRICT :03 pause in the bottom at absolute bottom depth)
Metcon:

4 rounds for total working time of:

Run 400m
15 Ring Dips
10 TTB

Rest 1:1

TUESDAY
Mobility:
2 Sets of:
10 Ring Dips
10 Wall Ball
Banded Shoulder Distraction
Hollow Hold/Arch 3 x :30
BB Tricep/Trap Smash
K-Star to Pigeon
Lift Prep:
Burgener Warmup
Lifting:
3 x 3 Tall Snatch
3 x 3 + 3 Tall Jerk + Push Jerk Behind the Neck in Split
Metcon:

10 sets for times of:

Run 100M
1 Rope Climb
4 Push Press 115/75#
8 Burpees Over the Barbell
4 Push Press 115/75#
2/1 Muscle-Ups
Rest :60

* Sub 1:1 Bar MU or 2:1 MU Progressions
WEDNESDAY
Mobility:
2 Sets of:
5 Pullups
10 Pushups
15 Squats
3 x :30 Shoulder Box Stretch
Overhead Tissue Smash w/foam roller
BB Tricep/Trap Smash
Banded Heel Cord Distraction
Lift Prep:
Burgener Clean
Lifting:

15:00 to find a heavy single Clean & Jerk for the day

Metcon:
For Time:
10 Strict HSPU
20 Pull-ups
30 Burpees
60 Double-Unders
30 Burpees
20 Pull-ups
10 Strict HSPU
THURSDAY
Mobility:
2 x 10 of:
Wall Ball
Ring Rows
Banded Shoulder Distraction
Shoulder Rotator Smash w/lax ball
Banded Spinal Twist
BB Quad/Calf Smash
Lift Prep:
5, 4, 3, 2, 1 – Press In Snatch – PVC or Empty Bar
3 x 3 Snatch Segement Pull – w/bar or light weight
Lifting:

5×1 Hang Snatch — heaviest possible with perfect form

Metcon:
10:00 AMRAP of:15 Strict Ring Dips
30 BB Weighted Split Jumps 65/45#
* Do Walking Lunges if not comfortable with weighted split jumps. May increase weight slightly for lunges.  They should be done at a quick pace while maintaining good technique.
FRIDAY
Mobility:
2 Sets of:
10 Ring Rows
10 Pushups
10 Situps (GHD ok)
Shoulder Box Stretch 3 x :30
BB Tricep/Trap Smash
Overhead Tissue Smash w/foam roller
K-Star to Pigeon
Posterior Chain Smash w/lax ball
Lift Prep:
3 x 3 Press In Split w/bar or light weight
3 x 3 Clean Segment Pull w/pauses at the knee & mid-thigh. No more than 70% of starting weight for lift.
Lifting:
5×1 Hang Clean & Jerk (just above knee) — as perfect as possible
Metcon:
4 Rounds for total time:Run 400m
15 KBS 24/16kg*rest 1:00 between rounds*
What should I eat?

Nutrition Plans:

CrossFit in general has found The Zone to be very effective for both performance and body composition.

The Zone was created by Dr. Barry Sears to promote wellness and longevity.  It’s based on ratios of macro-nutrients.

For a brief article about how to implement it including several meal plans, follow this link:  http://journal.crossfit.com/2004/05/zone-meal-plans-crossfit-journ.tpl

Another great meal solution is Paleo.  A great book is Practical PaleoClick here to check it out.

Implementation Strategies:

Don’t attempt to abruptly change your life all of a sudden in one fell swoop.  You may have better luck and more sustainable results if you not think of it as a diet, but ease into a different way of eating.

You can either try easing in to your new meal plan, try a 30 day trial or throw caution to the wind and go all-in right off the bat.  You probably have an idea of which way you’ll have more success.

Shop the perimeter of the grocery store.  The fresh and perishable foods are usually not in the center of the store.  Select the items that are the most nutrient rich per calorie.  Meat, veggies, nuts, some fruits, no sugar.  If it’s white and not cauliflower, don’t eat it.

Start out by adding one serving of leafy green vegetables per day with the goal of getting to one serving of leafy green vegetables per meal.

Have a cheat meal, not a cheat day!  Many people blow their whole nutrition plan and stymie their progress by going nuts once a week gorging themselves on all the junk food they can get their hands on.

If you’re gonna go out for beer and pizza this Friday night, no problem.   Stick to your meal plan all week, go throw down on beer and pizza like there’s no tomorrow then get back on your plan the next meal.  That way, you don’t feel like you’re missing out on life.

When dining with a group, try to order first.  If you order something delicious and healthy that’s on your meal plan first, odds are you’ll set the tone for the other people in your party; the opposite is also probably true.  If everybody orders before you, you’ll probably wuss out and order crap like everyone else.

Get an Instant Pot.  This is a great kitchen tool!  Click here to see one.  You can zip over to the grocery store, find what’s on sale then google recipes with that item and the words Paleo and Instant Pot.  Like this:  Google:  “pork tenderloin, paleo, instant pot”.  Click here to see.  Try to get the instant pot that also does sous vide — just another way of quick and easy cooking in the same appliance.

What should I wear and bring to class?

What should I wear and bring to class?

All persons on the premises, inside and or outside, participating or not, must fill out and sign a liability waiver upon arrival for their first visit to be kept on file.  Minors must have their legal guardian file this for them.  No exceptions.

We work out in a big warehouse.  Whatever the weather is like outside, the wether will be similar inside.

A big part of CrossFit, Fitness & Self Defense is being prepared for the unknown and the unknowable.  Many of our athletes (members) work in physical & outdoor jobs, from Military, Police & Firefighters to Mom & Dads, Housewives, Doctors, Lawyers and Teachers.  Many of these people don’t get to opt out of work if it’s an uncomfortable temperature or environment.  They just have to suck it up and continue.  Our training is concentrated on making all of our athletes ready for anything at any time, in any conditions.  We have chosen the environment that we train in in order to acclimate our bodies to our natural weather conditions.  This creates a person who is empowered by the current environment, not intimidated and neutralized by it.

If it’s freezing cold, it’s gonna be pretty cold.  If it’s hotter than Haiti, it’s gonna be pretty freakin’ warm.  Dress accordingly.

Every time:

  • Be hygienically clean and fresh.
  • Have a friendly, team oriented, fun loving attitude.
  • Leave your ego outside locked in your car.
  • Wear comfortable workout clothes and shoes that are good for running, jumping, lifting and bleeding.

Summer & Warm Times: Wear cool, breathable workout clothes and shoes and bring a giant bottle of water.

Winter & Cold Times:  Wear layers that you can wear to keep warm and strip off as you warm up and put back on as you cool back down.

CrossFit, Lifting, Olympic & Fitness Classes & Open Gym:

  • Required Equipment
    • Water
    • Comfortable workout clothes suitable for running, jumping, climbing, lifting & possibly bleeding.
    • Comfortable shoes suitable for running, jumping, climbing, lifting & possibly bleeding.
  • Reccommended equipment
    • Oly Lifting Shoes
    • A Kick Ass Jumprope
    • Gymnast Grips
    • Rope climbing socks
    • Any CrossFit or Olympic gear you like to use
    • A post workout protein drink or snack, if you like
    • We sell Kill Cliff, Fit Aid & Other Items

 

Self Defense Classes:

  • Same clothing mentioned above (but appropriate for modesty & close contact training with a partner)
  • For the beginner self defense classes, you can come try it out with just gym clothes & a bottle of water.
  • Minimal Equipment (after trial period):
    • Mouth Guard
    • Groin Protection
    • Water
  • Possibly required, especially for Intermediate and Advanced Classes (check with instructor prior to class):
    • Minmal Equipment (listed above)
    • Boxing Gloves
    • Shin Guards
    • Head Gear
    • MMA Gloves
    • Bag Gloves
What’s this CrossFit, Krav Maga & Heavy Bag stuff?

What’s this CrossFit, Krav Maga & Heavy Bag stuff?

We offer CrossFit, Krav Maga & Heavy Bag workout classes.

Check out CrossFit901.com for a description of CrossFit.

Krav Maga is no nonsense self defense. It’s based upon your natural reflexes and relatively easy to learn. Each time you leave a Krav Maga class with us, you’ll be better equipped to defend yourself.

Our instructors are trained and certified by either or both Krav Maga Worldwide, Krav Maga Alliance and or Krav Maga Global. We hold affiliations with both Krav Maga Alliance and Krav Maga Global, depending on which instructor you’re training with.

Our Heavy Bag Workout classes are fun group fitness classes punching & kicking a punching bag and using some other fitness equipment all while listening to music.

All of our classes are great and a lot of fun.

Come try them for free and bring a friend!

Questions? Email: Info AT Fit901 DOT com or OnRamp AT Fit901 DOT com.

Where do I start? What is the On Ramp?

Where do I start? What is the On Ramp?

The CrossFit 101 On Ramp Course is fun, safe and appropriate for people of all fitness levels and experience levels; from novice to seasoned expert.  Each participant will get the appropriate level of instruction and exertion.  There’s no need to “get in shape” before you come try it.  That’s what we’re here for!

The CrossFit 901 On Ramp Course is 11 instructional sessions, each followed by a workout.  We also touch on Nutrition for Performance – how to eat to get the results you want.

Our CrossFit 901 On Ramp Course teaches you all of the fundamental CrossFit exercises that we do in our regular classes, as well as the Olympic Lifts (Snatch, Clean, Jerk) and then we establish your 1 Rep Maxes.  A 1 Rep Max is the most that you can safely lift, while maintaining good form one time.  We use those 1 rep maxes to determine how much weight you should lift during our regular workouts.  The entire CrossFit 901 On Ramp Course lasts about 4 weeks and per person costs are listed at TheBoxMemphis.com.

To sign up for the On Ramp Course, all participants must register at TheBox.ZenPlanner.com and sign up for the CrossFit 101 class.  You must sign up for any session and all classes no less than 90 minutes prior to class time and no later than 9pm the night before for the AM sessions.  If you find that you can’t attend a session, please cancel your appointment as soon as possible at TheBox.ZenPlanner.com.  *All participants of our regular classes and Open Gym sessions MUST have completed an On Ramp or equivalent.  Some restrictions apply.

For questions regarding the On Ramp, email OnRamp AT Fit901 DOT com.  For membership & general questions, email Info AT Fit901 DOT com.  For help making your reservation, email Reservations AT Fit901 DOT com for assistance.