A No Sweat Intro is a free 20 minute conversation at the gym. No workout, no gym clothes required. You sit down with Joe or one of your coaches, Kim or Cj, answer five questions, get a recommendation, and decide what you want to do next.
Here is all of it, including the part where we ask for a decision.
Before you come in
You fill out the form on our homepage and pick a time on the next page. You can also text (615) 471-7112. The day before, you get a text confirming the time.
We read what you wrote on the form before you arrive. If you tell us about an injury or a condition, we look into it ahead of time so the first 20 minutes aren’t spent on what we could have prepared for.
The gym is at 5002 Spedale Ct, behind the Wendy’s. Park out front and come in the doors that say CrossFit Spring Hill. A class might be running when you get there. It will be loud and sweaty, and you won’t be part of it.
Your spouse or partner is welcome to come. If they would be part of the decision, bring them.
If you can’t get to the gym, we can do the intro by phone.
The five questions
These come straight off the form we use. You can think about them on the drive over.
What made you reach out right now? Something happened. A doctor’s appointment, a photo, a flight of stairs, a birthday. We want to know what it was, because that is what you will need to remember in week three.
What does your current fitness routine look like? “Nothing” is a fine answer and a common one.
What is your main goal? Energy, weight, strength, longevity, people to train with. We will ask you to pick the one that matters most.
What happens if nothing changes in the next year? This is the hardest question on the sheet. It is also the one most people have never answered out loud.
Any injuries, limitations or health concerns we should know about? Tell us all of it. This is how your coaches decide what your first week looks like.
What we do with your answers
Most people bring the same few concerns, and we go through whichever ones are yours.
- Your schedule. We look at the real class times against your real week.
- Being intimidated. Most people sitting in that chair are. We tell you what the first week looks like: three one-on-one sessions before you ever walk into a class.
- Cost. You get the exact numbers at the table, after we know what you need. If you want them before you come in, ask here and we will text them to you.
- Your spouse or partner. If you want to talk it over at home, say so.
- Other gyms you are looking at. Compare us. We wrote down what to ask any gym in Spring Hill, including us.
If you ask how the accountability works, here is the answer you get. We track every check-in. Miss about a week and a person who knows your name reaches out. Your first 90 day goal review goes on the calendar during your first session.
The recommendation
Then we tell you what we would do if we were you. You get a specific plan: how many days a week, which membership, and how you start.
For most people, starting means Foundations, three one-on-one sessions in your first week, then group classes from week two. Here is how the first week and the first month go.
If you have done CrossFit before, or you want to see a class before you decide, we will set you up with a complimentary trial class instead.
The decision
At the end, we ask what you want to do. You have three real options.
Start. We sign you up and put your first session on the calendar before you leave.
Take time. Talk to your spouse, look at your calendar, visit another gym. We will follow up with you, and you can tell us if the answer is no.
Say no. That is a fine outcome of 20 minutes. You got an honest read on your situation for free.
If it isn’t a fit
Anyone can do CrossFit. Not everyone will thrive here. We have told people that at the table, and these are the three times it comes up most.
You want open access to do your own thing. We are a coached gym. If you want a key and your own program, we will recommend you go elsewhere.
It does not fit your budget. Coaching costs more than access. If the numbers do not work for you right now, we will tell you about lower-cost options.
You want to compete in CrossFit. We can help you develop the proper mechanics, but we are not focused on developing competitive CrossFit athletes. We will tell you that up front.
We would rather tell you at the table than take your money for six months.
Questions we hear before the intro
Do I need to be in shape first? No. There is no workout at the intro, and the first week is built for people who are not in shape.
Do I need to wear workout clothes? No. Come from work, come from school pickup, come in whatever you have on.
Is it free? Yes.
Can I do it by phone? Yes, if you can’t get to the gym.
How long does it take? 20 minutes. If you have more questions, we keep talking.
Will I have to work out? No.
I am nervous about this. Good company. From a member’s Google review, four years in: “This is the place to try if you have been wanting to try CrossFit but have been intimidated by the stereotype.” (Gretchen M.)
Book a free No Sweat Intro. Twenty minutes, sitting down, no workout.