CrossFit Trussville
Training Schedule

CrossFit Class Schedule

- 5:00am - 6:00am MWF
- 6:00am - 7:00am M-F
- 8:00am - 9:00am M-F
- 9:00am - 10:00am M-F
- 3:30pm - 4:30pm M-F
- 4:00pm - 5:00pm M-F
- 5:00pm - 6:00pm M-F
- 6:00pm - 7:00pm M-F
- 7:00pm - 8:00pm M-F
*9am Ladies-Only Class

Specialty Classes

CFT Barbell Club

- 5:00pm - 6:00pm

*We work specifically to develop technique and strength in all Olympic and Power lifts. Come ready to lift.

CFT Gymnastics Class

- 5:00pm - 6:00pm

*Specific work on developing skills and drills to further our capacity to move well in our own bodies are completed in this class. Come ready to move in ways you haven't since you were a kid

Ladies-Only CrossFit Class

- 9:00am - 10:00am

*CrossFit Classes led by Coach Ashley in a non-intimidating environment with only women in the class :)

Distance Running Group

Meet at CFT @ 8:00am and go from there

*Distances of 6-10 miles. Loops are made by the gym several times throughout the run, all levels are welcome.

Weekend Schedule

Open Gym

- 10:00am - 2:00pm

- 1:00pm - 3:00pm

*We have coaches present to help you with anything you need during Open Gym times.  This is the time to make up a workout you missed throughout the week, develop a skill, or attack a weakness.

101 Fundamentals

- Class 1 - "The Basics"
Monday - 6:00pm - 7:00pm

- Class 2 - "Fundamentals"
Wednesday - 6:00pm - 7:00pm

- Class 3 - "The Olympic Lifts"
Friday - 6:00pm - 7:00pm

*Fundamentals is a three part series beginning on Monday and finishing on Friday, we recommend attending all three sessions in order to become comfortable with the demands of a typical group class
*Fundamentals by Reservation only, call (205)317-9526, or e-mail
CrossFit Trussville - Real People. Unreal Results.
Getting Started at CrossFit Trussville | Print |
Written by Andrew Rape   

CrossFit Trussville

It's easy!

We are interested in real fitness.  Not just getting stronger, but actually being athletic and fit.  This means we put all our effort into getting you into the best shape of your life. No bones about it, we want you to succeed.  To do this, we implement a wide variety of movements, varying workout formats, and constantly varying functions to provide you with the most benefit in each workout. In order to provide you with the best possible outcome, we have coaches lead every single class.  You'll never wonder if what you're doing will actually benefit you.  Our highly qualified staff ensures that you will get the most of of each and every workout, maximizing your potential every single day by taking care of all of your programming.   Check out our Testimonials page to see what people have accomplished with us.

Who is CrossFit for? CrossFit is for everyone! The best way to see if CrossFit truly is for you is to come by and watch or give it a try. To put it simply, we create a superior athletic environment that fosters great results through hard work and strong willed dedication under the watchful eye of a certified coach. CrossFit is our sport. You will receive personal attention every single day, and a healthier, fitter life is inevitable. Every workout is specialized and scaled for you personally, making each class like personal training, at a significant fraction of the cost.

Once you’ve seen the results of our athletes and realize that we are NOT a typical gym but a community of people striving for a better quality of life, you will understand the value of our service.

To learn more about what CrossFit is, click here


CrossFit Trussville

Step 1: See What Everyone Is Talking About.

Check out our testimonials page and/or come in to talk with any of our athletes or a CFL1 certified coach.

Step 2: Try Us Out

CrossFit is technical, demanding, and rewarding, and we ask that every new athlete be exposed to at least one workout prior to training with us. The workout is scalable to all fitness levels, so feel free to bring friends and family.

Step 3: Learn It In Our Fundamentals Course

After you’ve been through a free introductory workout, your next step is to attend our Fundamentals course for beginning athletes.

This course includes 3 1-hour individual (these three specific sessions are included in your first three months of membership) coaching sessions designed to introduce you to the basic CrossFit movement techniques. Furthermore, we will provide coaching on CrossFit, strength and conditioning, and nutrition. These sessions are specifically designed as a gateway to joining our regularly scheduled group classes.

It is imperative that, as a new athlete, you attend each and every class, as we have a set curriculum to adhere to. Failure to attend all classes will result in additional private coaching sessions (at an additional rate) prior to the start of your training at CrossFit Trussville.

To schedule your CrossFit Fundamentals course, please contact us at (205)317-9526.

*Please note: Not all athletes will be ready to move into the group class after attending the Fundamentals course. Depending on the athlete's level of fitness and ability to learn the fundamentals movements, additional private coaching sessions may be required before entry into our group classes.

Step 4: Put It Into Practice

After you’ve been through the CrossFit Fundamentals, you’re ready to start attending our group classes or personalize your training with private sessions.

At CrossFit Trussville, we train a wide variety of individuals, from fire fighters, police officers, and athletes, to housewives, college students, and anyone willing to put in the sweat and tears to achieve true fitness. Some of our athletes are training for functional dominance; others are training to regain functional competence. We train athletes to be strong, fast, and mentally tough using a no-nonsense, intense workout program aimed at developing raw strength, strength endurance, explosive power, and metabolic conditioning.

No matter what your athletic needs, you can be sure that you will find your best fitness with us.

If you are looking for a world class coaching program and want to train harder than you ever have, all the while making a bunch of new friends, then CrossFit Trussville is definitely the right place for you!

CrossFit Trussville

CrossFit Trussville

Adult Monthly Membership – Includes Unlimited Training Sessions – No Contract, all Month-to-Month

CrossFit Fundamentals Course – Course Only - FREE - Included with Membership

Adult Memberships – Includes Unlimited Training Sessions
Monthly Unlimited - $159.95
6 Months in Advance - $767.75 (Save $90.00)
12 Months in Advance - $1535.55 (Save $360.00)

Student/Military/Police/Fire Memberships – Includes Unlimited Sessions
Monthly Unlimited - $129.95
6 Months in Advance – $623.75 (Save $75.00)
12 Months in Advance – $1247.55 (Save $300.00)
Couples/Family Discount - Save $30 on each family member added

Private 1-on-1 Coaching Packages
Private 1-on-1 Session - $60.00
5 Private 1-on-1 Sessions - $275.00 (Save $25.00)
10 Private 1-on-1 Sessions - $500.00 (Save $100.00)
15 Private 1-on-1 Sessions - $675.00 (Save $200.00)
20 Private 1-on-1 Sessions - $850.00 (Save $300.00)
25 Private 1-on-1 Sessions - $1025.00 (Save $400.00)
Semi-Private Training Sessions - $30.00 per athlete

Drop-In/Day-Pass - $20

CrossFit Trussville

Do you need extra accountability?
Have you been sedentary for an extended period of time?
Are you new to exercise?
Do you have very specific performance oriented goals?
Do you have pre-existing injuries?
Are you hesitant of the group setting?
If you answered yes to any of the questions above, then Private or Semi-Private training may be right for you. Please contact us and we will work with you to assess your individual needs.

Expert Coaching Training Packages

CrossFit Trussville



Thursday, April 10th, 2014 | Print |
Written by Andrew Rape   

Ring rows are an easy way to begin the transition of picking up on the baby steps of a Muscle-Up. Today we get the opporutntiy to put some significant time and effort into tackling this very difficult skill

CrossFit Trussville - Real People. Unreal Results.


Muscle-Up Progressions/Technique

Muscle-Up Arch/Hollow Skill Transition

10 Minutes:
Muscle-Up Practice

5 Minutes:
Muscle-Up Development, Skills and Drills

Every 20 seconds 1 Muscle-Up
SRX: Banded Muscle-Up
RX+: Strict Muscle-Up

Workout of the Day

Complete for maximum rounds and reps:

"The Chancellor"

9-15-21 rep rounds of:
Box Jumps 24"/20"
Shoulder-to-Overhead 115#/75#

Post time to leaderboard.

Affiliates looking to use our workouts. Feel free to use these. Give credit where credit is due.

Wednesday, April 9th, 2014 | Print |
Written by Andrew Rape   

Boxes are perfect for two things: Jumping, and collapsing :)

CrossFit Trussville - Real People. Unreal Results.


5 sets of ME Pushups with 45#/25# Plate on the back
When you can’t push anymore on each set, take the plate off and immediately hit max reps with no plate.
Each weighted rep is 3 points, each unweighted is 1 point.
Post total accumulated points to leaderboard.
Inspired by NCLAB

Workout of the Day

Complete for maximum rounds and reps:


18 Minutes on the clock:
1,200m Run, then, AMRAP:
12 Waiters Walking Lunge 53#/35#
18 Sumo-Deadlift Highpull 53#/35#
30 V-Ups

Post time to leaderboard.

Affiliates looking to use our workouts. Feel free to use these. Give credit where credit is due.

Tuesday, April 8th, 2014 | Print |
Written by Andrew Rape   

Yesterday's WOD was misleading :) after the 50th Calorie things started to change.... Rapidly! Let's get after some heavier lifting to help develop some strength!

CrossFit Trussville - Real People. Unreal Results.


Coach's Choice

Squat and Press Prep

Workout of the Day

Complete for maximum weight:

Complete in any order, complete anyway:

20-30 Minutes to find:
X3RM Front Squat
X1RM Push Press

Post both lifts to leaderboard for score.

Substitution Metcon:

Complete for time:


150 Wallball 20#/14#, 10'/8'

SRX: 14#/10#

Post time to leaderboard.

Affiliates looking to use our workouts. Feel free to use these. Give credit where credit is due.

Monday, April 5th, 2014 | Print |
Written by Andrew Rape   

Jessie is a hardworking self-disciplined woman who refuses to back down from any challenge

When asking the coaches how they would describe Jessie, there were a few things that just kept coming up, words and phrases like; determined, goal-oriented, self-disciplined, never quits, always looking to improve, staying to encourage others.  She's got such a significant drive that it truly inspires everyone around her.  Even when she had a set back for the past few months, she would come in and ask the coaches what exactly she could do to get the most out of the day despite not being able to do the as prescribed WoD.  She refuses to back down and never gives in to any WoD, even completing 14.5 as RX on a whim after she was challenged.  Working out with her in the AM is very humbling to say the least because she tries hard to be the first one done, and even harder to be the first one to encourage everyone.  We want to give a shoutout to Jessie and keep her motivated as she continues getting better and better.  Congratulations to our well-deserved Athlete of the Month, Jessie Bonner.

Here is what Jessica has to say about her experience so far at CrossFit Trussville:

WOW! I can’t believe I have been at CFT for 9 months. It feels like just last week that I joined with a girlfriend because we were both tired of going to a regular old gym and not getting any direction and more importantly results! I remember being so nervous the day of my first WOD but it wasn’t 15 minutes into class that I realized I was already addicted! And now I’m there 5 days a week sometimes twice a day. I feel right at home at CrossFit Trussville.  Some people say CrossFit is a cult but I say it is a community. A community of people dedicated to being better every day; pushing themselves to both physical and mental limits and then some; and to each other. I have never been in a gym where I feel as encouraged and motivated to be a better person all the way around. One of my favorite CrossFit sayings is that the loudest cheers are for the last person who finishes. That’s what Crossfit is all about- sure there is some friendly competition between athletes but no one looks down on you because you might consider yourself slower, or because you are a girl, or because you are too old/too young, or because you are not able to lift as much. Everyone cheers for that last person to finish, believe me I know because it was me for a long time! When I started CFT I couldn’t even do 1 single pull up and in yesterday’s WOD I did 40 unassisted pull ups! I never would have believed that I could pick up 105lbs and put it over my head; or Squat 185lbs - but I can and it feels amazing! I love every minute of it! But I wouldn’t be able to do any of those things if it wasn’t for all the awesome coaches and athletes we have. There have been several days when Niki pushed me (in a good way) by making me go heavier and Curt works with me on my technique and Johnny tells meto try for that PR just one more time. I can’t say enough good things about my coaches.  I want them to know how much I appreciate them and how much I cherish our friendships. CrossFit has given me so much confidence in my everyday life and I can’t wait to see where I’ll be in the next 9 months! Thank you CrossFit Trussville coaches and athletes!-Jessie Bonner

CrossFit Trussville - Real People. Unreal Results.


Oly Development and WoD Prep

Hang Squat Snatch
Overhead Squat
Hang Squat Snatch
Overhead Squat
Hang Squat Snatch
Overhead Squat
Credit NCLAB

Start light, quality mechanics

Workout of the Day

Complete for time(s):


Row 80/60 Calories for time

Rest EXACTLY 2 Minutes:

Complete for time:
21-15-9 rep rounds of:
Power Snatch 75#/53#
Back Squat 75#/53#

SRX: 45#/33#, Tuck Ups
RX+: Rest 2 minutes after the completion of the Metcon and Row 80/60 Calories again

Post row time and metcon time to leaderboard.

Affiliates looking to use our workouts. Feel free to use these. Give credit where credit is due.

Friday, April 4th, 2014 | Print |
Written by Andrew Rape   

Friday is here :) Hopefully this will be the last day to use our WoD boards as we are very excited about getting Wodify :) We don't have it YET, but it's coming!  I know you guys are all stoked too, just keep your fingers crossed and pray for me as I work to get everything set-up for us.  Let's bring in our final day of week day training with a rock solid partner workout.  It may seem confusing at first but it's relatively simple I promise!  Your coach can and will totally help clear up any confusion :) Let's get it!

CrossFit Trussville - Real People. Unreal Results.


Strength and WoD Prep
5-10M Ladder, Open Format:
Partner Up, Challenge Each Other:
1 Squat Clean + 1 Front Squat + 1 Jerk
Start light, work up to WoD weight

Workout of the Day

Complete for maximum retained reps:

"The Last Name is Rape"

Five Rounds of:
*2 Squat Clean Thrusters 155/95#
*4 Handstand Pushups
20 Box Jumps 24"/20"
Rest 1 Minute

*Each athlete must alternate and complete three cycles of SqCThr and HSPU before moving onto BJ
**Complete 20 Box Jumps total (10 each, or 12/8 14/6, etc)

Example: Andrew does 2 SqCThr then 4 HSPU, Johnny does 2 SqCThr then 4 HSPU, etc for two more cycles, then BOTH athletes work to complete 20 Box Jumps total
If your mind is blown don't worry about it, your coach is going to help you.

SRX: 115#/65#, 20"/14"
MRX: 135#/75#

Post time to leaderboard.

Affiliates looking to use our workouts. Feel free to use these. Give credit where credit is due.


Thursday, April 3rd, 2014 | Print |
Written by Andrew Rape   

Hump day is over!  No onto training with some stones :) The weather outside is beautiful and now we can finally enjoy training with our outdoor toys. Stones, sleds, and tires are coming at us.  Let's get ready to rummmmbblllleee!!! :)

CrossFit Trussville - Real People. Unreal Results.


Banded Mobility Drills

Stone Shouldering Mechanics

Every 20 seconds, for 4 Minutes:
x1 Stone Shoulder

25m Stone Team Relay

Workout of the Day

Complete for maximum retained reps:

"Tabata This!"

Tabata Row (Calories)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71


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Tired of the boring Globo Gym routine? Well CrossFit Trussville is not your typical gym.

CrossFit Trussville is a family of real people achieving unreal results. 

To learn more about CrossFit and how we can get you in the best shape of your life, give us a call at: (205) 317-9526

Email us:

Meet with a CrossFit Coach: 139 Railroad Street, Trussville, AL 35173

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Workout of the Day

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