Memorial Day “Murph”

Come join us for Memorial Day “Murph”.

This is a free workout that’s open to the public. Bring your family and friends. No CrossFit experience is needed and we’ll help you scale the workout to whatever your current level of physical fitness is. Haven’t workout out in a long time, or ever? No problem. We’ll help you out; that’s what we’re here for.

Every Memorial Day CrossFit gyms from around the U.S.A. and the world do the workout called “Murph” to remember those who have given their lives to serving the citizens of the U.S. in the Armed Forces.

The workout is for time:

Run one mile.

100 Pull ups
200 Push ups
300 Squats

Run one mile all while wearing a weighted vest, if you have one.

After the workout, we all enjoy a BYOB style social mixer.

Come join us and bring some snacks and drinks to enjoy after your workout.

See ya there!

Email Shannon AT CrossFit901 DOT com for additional information.


As you all have noticed there have been a few changes at the gym. While we have some coaches leaving us for new ventures, we are very excited to have new faces on our coaching team.  We wish all our exiting coaches well as they start a new chapter in their lives and are so grateful for their contributions to the gym.

There have also been changes in the workouts. We have more Olympic lifting showing up before and during the workouts. The workouts will cycle through gymnastic/body weight, metabolic conditioning (cardio), and weighted. While a muscle group might be repeated two days in a row it will be a different modality and/or a different intensity. Recovery days are essential for this type of training. Proper scaling is also important. Stay true to the movement and the intensity level.

Why more Olympic lifting? Training the Snatch and Clean and Jerk help develop speed, strength, flexibility, balance, coordination and power. The lifts before the workouts will be based on the Conjugate Method. Limited sets of singles or fewer reps to build strength and segmented/modified positions to work on technique but not take too much from the workout. This also allows for work on both lifts during the week.

As for the Powerlifts like Back Squat, Press, and Deadlift those will often appear in waves for strength building and accessory work . The current cycle is from Wendler 5/3/1. It repeatedly runs in 4 week cycles with a deload week. The idea being to slowly increase your percentages.

Lifts and workouts will use 4, 6, 8, and 12 week cycles. We are currently working on Snatch and Clean and Jerk in 4 week cycles. Everything revolves around the Open and just getting better and stronger. Go by feel with the lifting. It may say 90% but make sure you feel 90%. The lifts should be strong and successful. Build strength with good technique.

Thursdays will remain a makeup/mobility/off day. However, a light workout or lift will be programmed for those not wishing to use that as an off day.

We hope you enjoy the new programming. We want to challenge you to push harder and get stronger. Be successful, push your boundaries, work your weaknesses but most importantly have fun.

Memorial Day “Murph”

Mark your calendar for Memorial Day “Murph” with us.

“Murph” is what we call a “hero wod”.  It’s a memorial workout in memory of a CrossFitter who perished serving our country.  A time to remember them, work hard to honor them and celebrate their memory.

“Murph” is:

– 1 mile run

– 100 pull ups

– 200 push ups

– 300 squats

-1 mile run

All while wearing a weighted vest or flack jacket if you have one available.

Don’t worry, we can scale the workout to a level that will be challenging but doable for you.

We are open to the public and we will be happy to scale the workout for you, no matter what your level of fitness.

We will begin the workout at about 10 am and have a potluck and party immediately following the workout or at about noon on Memorial Day, Monday, May 29th.  Please arrive early.  If you’ve never visited us before, please be extra early to fill out a waiver and get oriented.

BYO drinks, chair and a dish to share.

Bring your friends and families and be ready to have some fun and make some new friends.

Email Shannon[at]fit901[dot]com with any questions and reserve your place using the schedule and sign up button on our menu.

Hope to see you and your friends there!

Download and print our waiver here to bring it with you and speed up check in!

Potluck: April 4


Potluck and WOD.

Bring strangers, friends and family!

Sign up on the fit901 Facebook event page.

See ya there!

Help CF 901 Member in Need.

Hey Guys,

Many of you remember our former member Reid Latessa, a Memphis Firefighter that came to the 9am classes.

Reid has been diagnosed with a very serious heart condition and is running out of sick time on the Memphis FD.  He and his wife are soon expecting the arrival of their new baby.

The guys from his firehouse have organized a fund raiser where all the money will go directly to Reid and his family.

The information is posted in the link below.

Please show up or donate if you can’t make it to the party.

Please help a fellow CrossFitter from our Fit 901 box.

See ya there!

Click the link below for the info!


July Temporary Schedule

Hey Guys,

Please notice a temporary change to the July schedule.

We have several coaches on vacation and we’ve temporarily changed the schedule to accommodate those who are out of town without totally inconveniencing all of the athletes.  It’s only for about 3 weeks, then things will be back to normal.

Thanks for understanding.

See you soon!



Coming Up Before & into May!


Hey Guys,

There’s a lot coming up here shortly.

Always keep an eye on the leftmost whiteboard for changes, updates and announcements.  You don’t want to be the only one who didn’t make it to the party cause you didn’t know about it, right?

Some stuff that’s coming up:

Sat. 4/26
–  WOD
–  Gym Fix Up Day
–  We’re gonna get together and fix the gym up a bit, then have food and drinks (aka party)
–  Southern Hot Wing Festival
–  Earnest has a booth that he’s invited us to
Sun.  4/27
–  Running with Kendra MAY be at Shelby Forrest
–  Get in touch with Kendra if you’re interested and she’ll give you the scoop
Wed.  4/30
–  We have free T-shirts, masks and tickets to an advanced screening of the new Spiderman movie.  Info will be forthcoming on the whiteboard.  We just have to take fun pictures with the shwag in return for the goodies and tickets.
5/3  4pm-??
–  “Derby Party” at “Casa de Curry”
Sat & Sun May 17 & 18
–  Lucas is collecting participants for a CoEd Soccer Tournament.
–  Sign up on the whiteboard and contact Lucas for info.

Last year a bunch of us got together and went to a Red Birds baseball game.  It was a lot of fun.  If you’d like to do the same thing this year, just put your info down on the paper below the whiteboard and we’ll make it happen.

If you find out about some fun activity or you are having some fun activity, just let us know and we’ll spread the word.  Why not take a group of your CrossFit 901 buddies to your next family reunion or other event?!

Please remember to RSVP for WODs no less than 90 minutes prior to class time or no later than 9pm the night before for the morning classes and cancel on line as soon as you discover you won’t be able to attend a class.  Yep, you do it at

Hope to see you guys at the next fun thing!


Fun this Weekend: 4/11-13


Don’t miss a little extra fun this weekend.

Everybody’s invited.  Bring your friends!

Young Ave Deli after Friday night WOD & after open gym this Sunday.

Coach Jake will be in town for the Sunday fun.

Gonna have a fun after party on Friday evening and optional wod and an after party on Sunday!  Both at Young Ave Deli.

See ya there!


14.5 & Pot luck this Saturday!

Hey everybody,

We’re having another potluck this Saturday.

We’re gonna host the CrossFit Games Open WOD 14.5 at 10 am.  Right after that we’re going to have a possibly paleo post WOD potluck.

BYO drinks, chair and a paleo (or not) dish to share!

We have a Facebook event page up, put what dish you’re planning bringing so we don’t accidentally duplicate.  It’s here.

Both the WOD and the potluck are open to the public, so bring your friends!

See ya there!