139 Railroad Street

Trussville, AL 35173

205.317.9526

 

 

 


CrossFit Trussville
Training Schedule

CrossFit Class Schedule

- 5:30am - 6:30am 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

Tuesdays
- 5:00pm - 6:00pm

*Led by Coach Andrew Rape. We work to gain serious strength. Specifically to develop technique and strength in all Olympic and Power lifts. Come ready to work.

CFT Gymnastics Class

Thursdays
- 5:00pm - 6:00pm

*Led by Coach Mark Mehringer.  This class helps athletes develope skills and drills to further their capacity to move well in their own bodies. Come ready to move in ways you haven't since you were a kid

Ladies-Only CrossFit Class
Monday-Friday

- 9:00am - 10:00am

*Led by Coach Ashley in a non-intimidating environment with only women in the class :) Feel free to bring your kids and grab a great CrossFit workout!

Distance "Run for Your Life" Running Group
Saturdays

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

*Led by James Buxton and Lacy Isbell. Distances for beginner, intermediate, and advanced runners. All levels are welcome.

Weekend Schedule

Open Gym

Saturday
- 10:00am - 2:00pm

Sunday
- 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 CFTrussville@yahoo.com
CrossFit Trussville - Real People. Unreal Results.
Congratulations Austin Bonner! | Print |
Written by Andrew Rape   

Austin Bonner is the October CrossFit Trussville Athlete of the Month!


Jessica has got some serious skills and she is always working to get better in every domain!

If you guys know anything about Austin, you know he's fast, strong, determined, and fast..... Very fast.  Most of you may not know, however, that he's had to work his way to where he is currently at and has earned every bit of it.  I can still remember the first time I saw his "Overhead Squat" (I'm putting that in quotes because it wasn't really an OHS per say, but a sheer will and determination effort).  Since then he's identified his flexibility issues and attacked them head on.  It truly is amazing to see how far his mobility has come, and even though he has a ways to come, he's made some significant strides.  Despite all of his accomplishments, he embodies exactly what we would hope to see in an example of CFT.  He's always humble, encouraging, motivating, self-disciplined, an exceptional athlete, and knows how to take constructive advice.  He truly deserved to be recognized alone by what he has accomplished, but his character alone makes it even that much more impressive.  Congratulations Austin!!!

- Coach Andrew

Here is what Austin had to say about his experience so far at CrossFit Trussville:

There’s really not enough positive things I can say about my experience with CrossFit Trussville. I have always considered myself athletic. I played sports in high school and stayed pretty active after. I had a “Y” membership for years and would go 3 or 4 times a week, but I always felt like I had reached a plateau. I wasn’t getting any faster, stronger, and definitely didn’t feel like I was getting anything out of my time there. I know there are some people who can self-motivate and go into a gym and see results, but I was not one of them.

Then my wife and her friend asked what I thought about them trying CrossFit. To be honest I was skeptical and even told my wife I would only pay for her a month to try it out. If she consistently went to CFT for that month then I would try it out and see what it was all about. Well, she thrived. She absolutely loved it and within that month I could start to see her results so I knew I had to see what it was all about.

The first thing I learned in CrossFit was my weaknesses. As an “athlete” my pride was screaming at me every time someone else was lifting heavier weights or doing a movement my body was incapable of doing. Thankfully, there are so many great people at CFT that encouraged me and helped me to see that I needed to build that base, those basic movements that were so important. The coaches (at the time my morning coaches were Johhny, Curt and Ashley) helped me pinpoint my weaknesses and told me what I could do to get better. For me it was mobility. Apparently I had never really stretched the way I was supposed to and my shoulders and back just could not move the way they were supposed to. With a little patience and a lot of help from all of the coaches there is now only one movement I haven’t been able to do (the dreaded muscle-up).

As a Law Enforcement Officer I felt it very necessary to stay physically fit, but I just didn’t know how. Thankfully there are so many different things we do that I now know that “fit” doesn’t just mean strong, or fast. Fit is total body. For the first time in five years I am flexible enough to touch my toes, can run all day, can lift more than my body weight overhead, and have my blood pressure under control, and I can honestly say it wouldn’t have happened without CFT (and less fast food).

The absolute biggest thing that helps crossfit stand out from other things I’ve done (the “Y”) is the people. From day one there was nothing but open and friendly people coming up to me and welcoming me. The community has been the difference maker to me, especially since I’m very competitive. It is easy to always find someone that is better at what I’m are doing that day to help motivate me. On lifting days I get pushed by Drew C., Chris J. and Shane. Then the next time we are doing a metcon or running I’ll be trying to keep up with Alan and Bradley. A friendly competition will do wonders to help you push yourself, just please don’t make me tell you about all the women in class that consistently kick my butt.

If you are thinking about trying CFT, I say go ahead and do it. Like with everything in life it isn’t for everyone, but if you are like I was and want to be better, and just don’t know how or have the motivation to, this is the place.

Austin Bonner

 


 

 


 

 
CFT Athlete of the Month | Print |
Written by Andrew Rape   

Jessica Owensby is the CrossFit Trussville Athlete of the Month!


Jessica has got some serious skills and she is always working to get better in every domain!

We are so proud to have such a dedicated individual be our Athlete of the Month! As you all know, CrossFit is hard, especially the more difficult gymnastics skills, drills, and olympic lifts, yet Jessica ensures that they are all consistently worked on. She refuses to back down from any challenge and continually works on everything she wants to accomplish, including even doing one armed handstand holds at home! She's overcome a recent setback to her back and has pushed onward at a rate we would expect from someone who is as dedicated as she is. She's gone from not being able to compete a single Pullup, to being able to RX WoD's that call for them! We can't wait to see what she can do with a couple more months! Give it up for our AoM and one of best smiles around, Jessica Owensby!

- Coach Andrew

Here is what Jessica had to say about his experience so far at CrossFit Trussville:

On New Year’s Eve 2013 one of my best friends showcased her ability to do handstands pushups at my house…I was amazed! Given my competitive nature I of course was immediately envious of her and wanted to bust one out right then and there. I was FAR from it. I couldn’t even get into a headstand position without fear of breaking my neck. She was so strong, lean and beautiful. I wanted more of what she had. This was the turning point for me when I decided to take the plunge and check out a CrossFit Gym for myself. I chose CFT because of the raving reviews. It was one of the best choices I have ever made to date.

Walking into “The Box” was scary and VERY intimidating. Nothing but loud music, sweaty attractive people screaming and throwing around barbells was something I had never witnessed. Were they going to speak in tongues???!! The girls were doing things I thought only men could do and doing it well. I was definitely out of my league and comfort zone. I was quickly greeted by energetic people who welcomed me with blazing smiles. One man said and I quote “You had better watch out because you’re going to love it!” (Chris Jones). Well he was right!! It didn’t take long for the addiction to set in. Some refer to it as “drinking the kool-aid”…and drink it I did.

I’ve always worked out but after realizing that I could get a more fantastic workout in sometimes less than 10 minutes than I could ever get out of a routine hour long step aerobics class I was hooked. I live 35 minutes away and found myself driving that far just because I knew I would NEVER push myself that hard at a gym by myself …EVER! It’s hard to explain the feeling you get when you accomplish something you never thought you could do or help someone else achieve a goal that they have been working toward. People say it’s “too expensive” or “It’s a Cult! Stay away!” Well I disagree. If I were to pay a personal trainer I would pay hourly and much more overall. I get effective personal training everyday on my own schedule at CFT.

It’s not a cult it’s a family of people working toward a common goal supporting each other when we feel at our weakest and giving one another that extra push we need to keep going in moments of sheer exhaustion. It’s an unspoken accountability among friends to be the best possible version of ourselves. I started only 8 short months ago and I remember not being able to do one stinking pull up with a giant band the size of Texas assisting me. Now I can do kipping pull ups in an actual WOD (Workout of the day) and it feels amazing! I did my first HSPU (Handstand Push UP) recently and although it wasn’t RX and it only happens half the time it’s still something I never thought I could do! I ran 10 miles straight without stopping then did 150 burpee pull-ups one day in a WOD called (Clovis) for a free T-shirt and felt pride like I’ve NEVER felt before. I also beat my very athletic son in sprints at football practice which I couldn’t do a year ago (Bragging rights).

I’m by no means the strongest or the fastest at my BOX but I challenge myself on a daily basis to beat myself at my own game and I’m loving every minute of it! People love to ask me how much weight I’ve lost…well honestly I initially gained 8 pounds in the first 4 months then slowly came back down to what I weigh now …148! I started at 154 but I look completely different. I’m not a size two and that’s ok because I look good and feel great!  I am energetic and happy. I no longer dread carrying in giant bags of dog food and groceries!

Athletes come in all shapes and sizes. Strong is beautiful and I get stronger every day I show up and give it all I have. The owners of CFT are driven by God and make me want to be a better person. The coaches are leaders and role models. They are people that you can look up too. I am honored and so thankful to be chosen as the Athlete of the Month. I am so new to this in the big scope of things that I was blindsided when I got picked and never saw it coming. Thank you for believing in me and showing me that with hard work and a good attitude anything is attainable. I can’t wait to see what my body is capable of in the months to come. This mom of three is going to be healthier in her 30’s is than she ever was in her 20’s.

Jessica Owensby

 


 

 


 

 

Tired of the boring Globo Gym routine? Are you prepared to get in the best shape of your life?

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

To learn more about CrossFit Trussville and how we can get you on your way to achieving your goals, give us a call at: (205) 317-9526

Email us: CFTrussville@yahoo.com

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