Crossfit VTG Overview - Trevecca Nazarene University

Certifications- Crossfit Level 1, Crossfit
Olympic Weightlifting, First Aid/CPR/AED
Education- Bachelor’s Degree in Criminal
Justice from Middle Tennessee State University
Background- Police Officer with City of
Brentwood from 2007-2012, part time trainer at
Crossfit Murfreesboro from 2008-2012.
VTG- Virtus Tentamine Gaudet, Latin for
Strength Rejoices in the Challenge
Strength and Conditioning training facility that
offers small group classes and personal
training using Crossfit Methodology.
Located at 8006 Safari Drive Smyrna, TN 37167
Crossfit is a core strength and conditioning
program that’s primary focus is building
capacity in each of ten recognized fitness skills
(cardio-respiratory endurance, stamina,
strength, flexibility, power, speed,
coordination, agility, balance and accuracy).
We accomplish this by using constantly varied,
functional movements, executed at high
intensity, in an encouraging community driven
By constantly changing the exercises that an
individual does in training it continually
challenges the body and stimulates new and
continued progress over time.
Also, by giving the person new challenges it keeps
the workouts fun and interesting which helps
avoid mental burnout and physical stagnation.
We incorporate multiple different training
ideologies (Olympic Weightlifting, Powerlifting,
Gymnastics, Running, Rowing, Jump Rope,
Climbing, Throwing, etc) in as many different
ways as possible to produce general physical
Crossfit uses movements that are found in everyday
life to get participants moving efficiently and strong in
positions they will use outside the gym. For example,
performing efficient deadlifts in the gym will better
prepare a person to pick up a bag of dog food off the
ground and diminish their risk of injury while doing
Functional movements also work larger muscle groups
with heavier loads over longer distances than isolation
exercises. By working larger muscle groups, larger
amounts of hormones that build and sustain lean
muscle mass and burn fat are released naturally.
By keeping the majority of training based in
shorter, high intensity, anaerobic training the
athlete can experience gains in strength, power,
speed, and flexibility while also increasing aerobic
High intensity, low duration training also allows
for maximum results in minimal time.
Intensity is different for each athlete. The Crossfit
program is infinitely scalable so that each athlete
gets a workout that pushes them to experience
maximal gains based on their current ability and
fitness level without overwhelming them.
Our goal at Crossfit VTG is to provide the
highest possible quality facility, equipment,
and instruction in a fun and encouraging
environment so that each member can look
forward to training and achieve their own
fitness goals.
We invite anyone who is interested in training at our gym to
attend a FREE workout which is available every Saturday
at 830am.
If you are interested in joining our gym after attending the
Saturday class, we require all those who are new to Crossfit to go
through our On Ramp Class which begins on the first Monday of
each month. Each On Ramp class consists of 5 classes (Monday,
Tuesday, Thursday of the first week, and Tuesday, Thursday of
the second week).
The purpose of these classes is to introduce each person to Crossfit
Methodology, nutrition, movements, and gradually ramp up
intensity. These classes are available at 530am, 9am and 7 pm and
are capped off at 10 clients per class so that each person receives
top quality instruction and attention from one of our certified
trainers. The cost for the On Ramp classes are $100 per client and
includes two weeks of FREE unlimited regular classes
immediately after completion of the fifth On Ramp Class
Monday- Friday
 Regular Crossfit Classes
 530am (M,W,F only)
 8am, 4,5,and 6pm
Open Gym
 9am-11am, 7pm-8pm
 *When no On Ramp Classes are scheduled.
 Saturday
 830am- FREE workout, Open to the Public
 930am- MEMBERS ONLY workout
 Open Gym
 1030am-Noon
 Sunday - Closed
[email protected]

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