Our programming is designed 100% in-house by Andrew Rape — one of the most experienced and well-rounded coaches in the CrossFit space today. With nearly two decades of coaching experience, Andrew has mastered the art and science of program design for every level of athlete, from complete beginners to Games-level competitors.

Why Andrew’s programming stands apart:

Proven at the highest level:

• 2012 CrossFit Regionals Athlete

• Professional GRID Athlete, training and competing alongside legends like Annie Thorisdottir and Mat Fraser, and facing off against Rich Froning at WZA

• Brazilian Jiu-Jitsu practitioner, bringing a practical, functional approach to fitness

Elite-level education:

• CrossFit Level 2 Certified

• USA Weightlifting Level 1 Certified

• Advanced OPEX Program Design Training

• 20+ additional specialized certifications in performance, mobility, injury prevention, and advanced coaching

Results across all ages:
From athletes as young as 12 to clients in their 80s — including coaching the 7th Fittest 70+ athlete in the world to the 2024 CrossFit Games.

Andrew’s Personal Performance Highlights:

• 420 lb Overhead Squat – elite stability and strength

• 400 lb Clean & Jerk – world-class Olympic lifting power

• 300 lb Snatch – explosive speed and precision

• 400 lb Bench Press – raw upper-body strength

• 1:59 “Fran” – blazing speed in one of CrossFit’s most famous benchmarks

These numbers aren’t listed to impress — they’re proof of what’s possible through consistent, well-designed programming. Every lift, every PR, and every performance gain came from applying the same principles I use for our members: measurable, objective improvements over time.

These numbers aren’t just records — they represent years of disciplined training, constant refinement, and a deep understanding of what it takes to achieve world-class results. That same approach is built into every workout you do here.

Andrew’s philosophy blends world-class training methods with an unwavering commitment to health, safety, and long-term progress. Every workout is intentionally crafted to challenge you, protect you from injury, and deliver measurable results — whether your goal is to compete, get fit for life, or simply move and feel better.

When you train here, you’re not following a generic online template. You’re following decades of lived experience from a coach who’s tested, refined, and proven exactly what works to get you Better Every Day.

Every class at CrossFit Trussville follows a structured format to ensure you get the most out of your workout while staying safe and engaged. Here’s what you can expect:

1. Warm-Up: A coach-led session to prepare your body and mind for the workout ahead.

2. Skill or Strength Work: Focused time to build strength, refine techniques, or practice specific movements with expert guidance.

3. The Workout of the Day (WOD): A high-energy session combining functional movements, strength, and cardio—all under the watchful eye of your coach.

4. Cool-Down and Mobility: A guided recovery period to stretch, relax, and promote flexibility.

Each class is designed to keep you energized and focused while providing just the right amount of challenge. Members love how this structure ensures every minute is purposeful, leaving you feeling accomplished and ready to take on the day.

Yes, every class starts with a two-part coach-led warm-up (General + Specific) that sets the tone for an amazing workout. This isn’t just a mindless quick stretch—it’s a thoughtful coach-led session designed to:

• Activate key muscle groups.

• Improve mobility and flexibility.

• Reduce the risk of injury.

• Mentally prepare you for the movements in the workout.

Our members appreciate how the warm-ups not only get them physically ready but also help them shift gears from a busy day into an hour of focused effort.

Our programming is built on proven methods and real-world results. Here’s what drives everything we do:

• Functional Fitness: We focus on movements that mimic real-life tasks, like lifting, carrying, and running, so you’re stronger and more capable every day.

• Variety: No two workouts are the same, keeping your mind and body engaged while avoiding plateaus.

• Balance: We design programming to equally develop strength, cardio, mobility, and recovery for well-rounded fitness.

• Scalability: Every workout is adaptable to your fitness level, ensuring safety and progress for everyone from beginners to advanced athletes.

This thoughtful approach is why our members see consistent progress and feel confident taking on anything life throws their way—whether it’s a first pull-up, a Spartan race, or keeping up with their kids.

Absolutely! At CrossFit Trussville, every workout is scalable up or down to meet your individual needs and ensure you’re challenged appropriately. Here’s how we make it work:

• Movements Adjusted for All Levels: Whether you need lighter weights, fewer reps, or alternative exercises, or if you’re ready for heavier loads and more advanced techniques, we tailor the workout to match your abilities.

• Personalized Intensity: Workouts are designed to challenge you without overwhelming, regardless of whether you’re just starting or an experienced athlete looking for a push.

• Expert Coaching: Our coaches are there every step of the way to ensure safety, proper form, and encouragement.

We program with the goal of helping all athletes reach their potential—whether you’re working on foundational skills or striving to hit a new personal best. Our community thrives on inclusivity, ensuring everyone feels supported while pursuing their unique fitness journey.

Whether it’s your first workout or your hundredth, you’ll feel right at home as we help you progress safely and confidently.

Our workouts are intentionally varied and dynamic, and that’s part of what keeps our members coming back. You’ll rarely do the same workout twice, and here’s why:

• Avoiding Plateaus: Variety challenges your body in new ways, promoting continuous improvement.

• Engagement: New movements and workouts keep things exciting and fun.

• Well-Rounded Fitness: By blending strength, cardio, and functional movements, you’ll develop in all areas of fitness.

One member recently said, “I love that I never know what to expect—it keeps me on my toes and makes every class feel like an adventure!” While every day brings something new, our programming fits into a long-term plan that ensures steady progress and measurable results.

Yes, our programming is designed with a focus on body recomposition—burning fat and gaining lean muscle to improve your overall health. We believe in helping you feel strong, confident, and capable while achieving a balanced, healthy physique.

It’s not just about the numbers on the scale—it’s about being healthy and comfortable in your own skin, feeling good and looking good. Our workouts combine strength training, cardio, and functional movements to ensure you build lean muscle, burn fat, and improve your fitness in a sustainable way.

Yes! Our programming is available for affiliates who want to bring the same results-driven workouts we use at CrossFit Trussville to their own communities.

We’re happy to provide a two-week sample so you can experience the structure, variety, and effectiveness of our program firsthand. If it’s a great fit for your gym, you can seamlessly continue with a subscription tailored to your needs.

Interested? Contact us today to get started and see how our programming can elevate your athletes’ fitness and results.