New to CrossFit Hit And Run

Step 1

Call us at 901.282.9642 or send an inquiry and one of our coaches will give you a call to have a quick chat about your goals, exercise history, and your CrossFit experience.

Step 2

At CrossFit Hit & Run, we value quality movement and we provide a sustainable approach to achieving your highest level of fitness. In order to ensure that you are ready to get started in our group classes, we need to assess your movement patterns and establish your baseline.
From this free assessment we will either direct you into our Fundamentals Course, or we will give you the OK to join our group CrossFit class.

Fundamentals Course

This course is designed for anyone who would like to join one of our group classes. Whether you have been sedentary, generally active, or are an elite athlete, our Fundamentals Course is tailored to prepare you for the technical proficiency that is a prerequisite for our CrossFit group classes. The Fundamentals Course consists of 4 private sessions that will deliver a comprehensive understanding of the movements CrossFit utilizes and will also touch on nutrition, mobility, running technique, weight lifting, gymnastic skills, and metabolic conditioning. Throughout the Course, a progressive introduction to the volume and intensity levels that are inherent in our group classes will be taught. At the conclusion of the Course, participants will have a solid understanding of safe and efficient movement patterns and will be ready to join our group classes.

We offer a one on one Fundamentals Course that is 4 sessions (2 per week). These will be one hour each and can be scheduled to accommodate almost any schedule. The cost is $157. After completing the 4 one on one sessions, you will get 2 weeks of our regular group CrossFit classes.

What Is CrossFit

CrossFit is a strength and conditioning program that started with military officers, police officers and firefighters where true fitness was essential for survival. It quickly transcended into the primary workout program for martial artists and elite athletes worldwide. The undeniable results achieved via CrossFit have created widespread growth beyond this population to the “average” consumer.

The program delivers a fitness that is, by design, broad, general, and inclusive. It’s specialty is not specializing. Military, police, sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. The program can be used for elderly individuals with heart disease to professional athletes preparing for their season. In CrossFit, load and intensity are scaled to meet the demands of the individual; not the program. In a sentence, CrossFit is for everyone!


Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat.

It is really simple.  We like to emphasize quality control and standards in place of only being concerned with quantity.  The Paleo model is a great framework to operate within and is our prescribed way of eating.  We offer nutrition counseling and also include lectures in our Fundamentals Course.  Email [email protected] to set up your individual nutrition evaluation and counseling session.

We have a great working relationship with a local company, Bedrock Eats and Sweets, that provides great meals, snacks, and baked goods that are all made from the best possible ingredients. This is ideal for busy people or those that don’t want to shop and cook.

How do I place an order for Bedrock Eats and Sweets?

Go here:

Choose any combination of meals you like.  The meals listed will be for next week.  We post our menus Monday morning at 8am and close them Friday evening at 5pm.  This is so we can source our ingredients from local farms over the weekend.  You pick up the meals on the date listed next to the menu items at your chosen pick up location.  You may also order bulk items to be delivered next week.

Click on your cart to review your purchases and proceed to checkout.

If you’re a first time buyer you can choose to save your credit card information for future purchases.

CrossFit Hit & Run is listed as a pick up location.  All meals/bulk purchases will be delivered by noon on the chosen day/date.

What is the deadline for ordering meals?

Fridays at 5pm

When should I expect my meals to arrive?

Meals will be delivered by noon on the chosen day/date.

If I order a week of meals, do I get them all at once?

No.  Bedrock Eats and Sweets prepares meals fresh every morning.  Those meals are delivered the same day.  This way, you get the freshest (never frozen) product available.

How much food is in each meal?

There is 8 oz of protein and a very generous portion of veggies/sides in each meal.  Check out our facebook page for pictures of meals that have been delivered for a better idea of meal size.

Where can I get food now?

The grab-and-go kiosk (purchasing instructions posted at the kiosk) at CrossFit Hit & Run locations have lots of savory and sweet items that you can take home today!


What is the cost of membership?

You get the first two weeks of our 12 Course Fundamentals for free then it’s $157 for the next month of training (two more weeks of Fundamentals and two weeks of regular CrossFit classes.  The schedule for the 12 Course Fundamentals – Downtown is Monday, Tuesday, and Thursday at 7:30pm.  The schedule for the 12 Course Fundamentals – Midtown is Monday, Wednesday, and Thursday at 7:30pm.

After the Fundamentals course you can signup for the regular classes.

We offer unlimited training with our memberships.  Most people train about 4-5 days per week.  The prices are below:

1 Month Agreement  $217/Month
6 Month Agreement $197/Month
12 Month Agreement $167/Month

Class Packs:

$20 1 Class
$190 10 Classes – Expires 3 months after purchase
$360 20 Classes – Expires 4 months after purchase
$510 30 Classes – Expires 6 months after purchase
$640 40 Classes – Expires 9 months after purchase
$750 50 Classes – Expires 12 months after purchase