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.

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!


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!


Memphis Grizzlies CrossFit Night!

Join us and other CrossFitters from around the region for the first ever CrossFit night with the Memphis Grizzlies!

Come watch the Memphis Grizzlies vs the Atlanta Hawks

WHEN:  Sunday, January 12 2014 at 5pm

WHERE:  FedEx Forum, Memphis

Special CrossFit 901 Group Rate:

Terrace II – $22
First Tennessee Club – $55
Plaza III – $45

For tickets or additional information, call or email:

Be sure to ask for CrossFit 901 group discount!

Sherrill Thompson

Make sure you sign up at our events page here:!

If you’d like to help organize, participate in, staff a table, and or participate in a pre-game demo/display, please email Rob[AT]Fit901[DOT]com and make a note on our FB event page.


New Shirts

Hey everybody,

New CrossFit 901 Midtown Memphis Shirts are in.  Many different colors and sizes.

If you text “Follow Fit901” (without the quotes) to 40404, you’ll get back a message that you can show for $5 off your shirts till the end of October 15th!  No text to show, no discount.

Don’t be left out.  Get ’em while they’re hot!


Meet Coach Will McDonald!

Will was introduced to CrossFit in 2009 by South West Games competitor Scott Wells in Houston Texas. Soon he fell in love with the CrossFit Philosophy and started incorporating it into his training.
After moving to Roswell, Georgia in 2011 Will started using CrossFit to train football players at a local high school. He recently worked with the Alpharetta Marine Corps Recruiting Station to get Poolees (future Recruits) ready for boot camp.
Will now attends University of Memphis where he studies Biology.
Will has a passion for elite fitness and is amazed at the body’s ability to adapt to new challenges. His favorite workouts are short and heavy.
Will is a CrossFit Level One Trainer with plans to become a Strongman and CrossFit Mobility Trainer.
Email WillM[AT]Fit901[DOT]com

Events Coming in June & July

Hey Guys & Gals!

We have a few things coming up soon.

Check back often to get the details.

Intra-Box “Baby Regionals”

June 22, 23 & 24.  Exact times TBA
(check back soon & stand by for a tweet from @Fit901 with updates)

– 3 Days
– 7 Workouts
– Lots o’ fun
– Includes scaled/modified versions of the Regional WODs

Email: Jake[AT]Fit901[DOT]com to sign up before June 20th.

Paleo Potlucks!

Everyone’s welcome, members & non-members!  Bring friends.  Just bring a Paleo dish to share and whatever you’d like to drink & you’re in!  Spread the word!
– June 22nd 6pm-ish at CrossFit 901
– July 20th 5pm-ish at CrossFit 901

-Paleo dish to share

We’ve posted a FaceBook Event so you can sign up to with what you’ll be bringing to each Potluck.


July 20.  1pm.  1905 Exeter Rd. G’Town.  Next to Germantown Library & GPAC at sand volleyball court in the park.  Park just north of the Germantown Public Library and walk ~100m to the VB court.  Bring non-alcoholic drinks (G’town rules), snacks & lots of water.

CrossFit Endurance Trainer Course

September 21-22, 2013

Camping Trip in April-UPDATED

Hey guys & gals,


As you know, in mid April, we’re going to have a camping trip where we’ll canoe the Buffalo River in Arkansas.

If you’d like to go and or help plan, let us know by commenting on our Event page linked below.

After the noontime WOD on Easter Sunday, we’re going to get together to go over some details and do a little planning.  Please come help plan if you can.  If you’re not interested in helping with the plan, then just stay tuned for details that will come soon.

Yes, we do realize it’s Easter Sunday, but before we know it the time will be here and we’ll have no plan.  So we’re going to try to make it brief and just get some details figured out.

If you can’t go this time, but would like to help anyway, let us know by the event page listed above.

Look forward to seeing you soon.

UPDATE: 2013 04 02

You must confirm your desire to attend by either rsvp’ing for the event on the facebook event page indicated above, or if you don’t know how to facebook, email BryanATfit901DOTcom to let him know to count you.  We have to know early in order to reserve enough boats.

Packing list ideas from Rob here.  Please note:  This is ‘roughin it’.  We will be out in the Buffalo River National Forrest.  There are no services out there.  If you didn’t pack it and bring it, you won’t have it!  There’s no water faucet to refill your water bottle with drinking water.  There’s no toilet or toilet paper.  There’s no paleo restaurant or Taco Bell.

You may want to buy a ‘dry bag’ or two to have a change of dry clothes and wool socks, as well as your sleeping bag to put in, just in case you swim or it rains a lot.

More Details from Bryan:

-Confirmation via facebook event page or email to bryan by 8 April, 11pm
-Main group meets at NOON on 12 April at CF 901 to depart
-Base Camp Night 1:  Buffalo Point Campground
-On the river day & night 2
-Canoeing, take out/pick up, drive home Day 3

UPDATE 2013 04 09

Friday night camping will be at Buffalo Point Campground, Tyler’s Bend is full.

Questions, email Bryan[AT]Fit901[DOT]com.


CrossFit Games 2013 at CrossFit 901 Midtown Memphis!

Come participate in the CrossFit Games 2013 Open with us here at CrossFit 901 in Midtown Memphis!

CrossFit 901 is an Official CrossFit Games Affiliate!  We’ll be hosting and judging the games at our box.  Come workout and be officially judged at our box!

If you’d like to participate in The Open WOD and or have your Open WOD officially judged by us at our facility, just pay the drop in rate and sign up for the WOD (on Saturdays during the Open) or make special arrangements.  Pay the drop in rate and sign up for the wod at  To drop in and be judged or to make special arrangements for judging, email us at Staff[AT]Fit901[DOT]com.

We look forward to hearing from you soon!  Good luck!

Obstacle Course Outing

Hey Guys & Gals,

Pass this on to your friends.  I don’t have everybody’s info.

Bryan, the 6am T&Th coach has arranged for us to go to the Obstacle Course this weekend, Sa 2/16/13.  The details are listed below.  We’ve also made a event.  Please RSVP on the facebook event, so we’ll know how many to expect.

There is a mandatory donation to Brothers In Arms for participating.  Your $20 donation will go directly to the soldiers & their families that have made unparalleled sacrifices for our freedom.

Hope to see ya there!


Details follow:

Meeting place: Burger King 740 U.S. 64, Marion, AR 72364
Date and Time: Sat, February 16 @ 9:30
Attire: Wear clothing that will A) be warm; it’s supposed to be cold and B) is not something you’d be upset about tearing on an obstacle. Bring an extra set of clothes to change into and a towel; warm showers are available. You probably should bring some gloves too.
We will meet at the above location and then convoy to the site at 3100 Angeletti Rd, Crawfordsville AR. (I’d have us meet there but GPS will take you a very long way.)
Waivers will be signed prior to event.
We will run it as many times as the group desires; I can’t imagine more than twice though.
We request a minimum $20 donation be made to the following website:
Please pass this onto anyone else who may be interested in participating.
If you have any questions, please let me know Bryan[AT]Fit901[DOT]com.
Bryan Simpson