Starting at CrossFit Spring Hill has three steps. A conversation, a week of one-on-one coaching, then group classes. None of it requires being in shape first. Here is each step, how long it takes, and where you get a choice.
Step 1: a 20 minute conversation
Everyone starts with a No Sweat Intro. It is 20 minutes, it is a conversation, and there is no workout. Come in whatever you are wearing.
One of your coaches asks what you want to change and why now. You tell us about your schedule, your history, any injuries, and what has not worked before. You get a tour and a direct answer on whether this gym fits what you need. If it does not, we say so and point you somewhere better.
The gym is at 5002 Spedale Ct in Spring Hill. Book the intro here or text (615) 471-7112.
Step 2: your first week is one-on-one
Your first week is three 45 minute sessions with Joe, Cj, or Kim. Just you and the coach, no class around you.
Session one starts with an InBody scan so you have a real body composition baseline, then a photo, and we book your 90 day check-in on the spot. Then you learn the squat, most likely with an empty barbell, and finish with a short workout scaled to you. You should leave feeling like you could have done more. That is the design.
Session two adds nutrition. You leave the week with a plan for what you eat, not only how you move.
These three sessions are part of your first four weeks of membership at the standard no-contract rate. There is no separate fee for them. Current numbers are on the pricing page.
Already done CrossFit before?
Experienced CrossFitters can skip the one-on-one week. We usually decide that together after a complimentary trial class, so you can see how we coach and we can see how you move.
The same trial class is open to you if you are new and would rather watch a class before committing. We book you on a day the movements are simple, you join in as much as you want, and we talk afterward.
Step 3: group classes
Weeks two through four are group classes. Every class is 60 minutes, coach-led, and every workout is scaled to where you are that day. Class times are on the schedule. Members also get 24/7 door access on top of the coached hours.
After your first billing cycle you pick a term. By then you know whether this is your gym.
What to bring
Workout clothes, a water bottle, and a willingness to be a beginner for a few weeks. We have the rest.
Questions we hear at almost every intro
How long until I am in a regular class? About a week. Three one-on-one sessions in week one, group classes from week two.
I have a bad back, shoulder, or knee. Tell us at the intro. Your coaches scale every movement, and the one-on-one week exists so nothing gets missed before you are in a room with twelve other people.
How long is a class? 60 minutes, warm-up through cool-down.
Do I need to be in shape first? No. The first week is built for people who are not.
What if I do not like it? You will know by the end of the intro whether you want to come back. Nothing is signed that day.
What the first week was like for people who were nervous
From our Google reviews. Their words, not ours.
“I was a little nervous since this was my first class here but as soon as I walked in Joe greeted me at the door and went over everything I needed to know to get started.”
Scott E.
“I was what I would call a CrossFit denier for a number of years… my wife convinced me to come during bring a friend week. Being skeptical, I went. They welcomed me with open arms. Immediately, they informed me that while there were specific workouts, they weren’t looking for perfection. They want to ensure that form takes place before perfection.”
Rhett H.
“After my first class, which (not gonna lie) for me was hard, I noticed immediately that my mood was better. By the end of my second class, I felt so much better mentally and emotionally that I joined. What has stood out most is that the owners and coaches work with you where you are.”
Sherry C.
“I have never been consistent with any type of workout routine or gym membership until now. Coming up on 1 year… Zero intimidation walking in everyday due to helpful coaching with realistic scaling options for beginners or lifers.”
David S.
Book your free No Sweat Intro. It is 20 minutes and it is the whole first step.