2.  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.

3.  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

4.  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 atmosphere.

5.  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 preparedness.

6.  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 so.  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.

7.  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 capacity.  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.

8.  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.

9.  We invite anyone who is interested in training at our gym to attend a FREE workout which is available every Saturday at 830am. Saturday at  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 Classat 530am7 pm

10.  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

11.  www.crossfitvtg.com www.crossfitvtg.com  crossfitvtg@gmail.com crossfitvtg@gmail.com  615-653-2866