FAQ

Written by Von Ralls. Posted in Content

Faction FAQ

What is the cost of membership?

You get the first two weeks of fundamentals for free then it's $197 for the next month of training (two more weeks of fundamentals and two weeks of regular classes). The 12 sessions are 3 days a week for 4 weeks (M,W,Th at 7am or 7pm).

After the fundamentals course you can signup for the regular CrossFit classes (schedule). We offer unlimited training with our memberships. Most people train about 4-5 days per week. The prices are below:

$265/month - 3 Month Membership

$212/month - 12 Month Membership (20% off)

$197/month - 18 to Month Membership (25% off)

Do I need to be in good shape before I start CrossFit?

Psssh... NO! That's why we are here! We are here to help you get as fit as possible, as fast as possible! When you walk through our door you will receive elite fitness coaching. It's possible that you may need the workouts to be scaled to your current level of fitness. We estimate that 80% of the time we have to modify the workouts for our members. Since everyone does it, it's no big deal. I promise you won't be judged for it!

What if I can't do push-ups, pull-ups and other difficult exercises?

Want to know a secret? When you train at Faction you will be doing pull-ups! We have many ways to scale the exercise so that you can do perform the movement safely and easily regardless of your current level of upper body strength. We have a long list of men and women who had never performed a real pull-up before training here that now can do quite a few without an ounce of assistance!

Lisa McAdoo is a great example! See below!

Lisa's CrossFit Memphis Experience from Doug Larson on Vimeo.

What is CrossFit?

CrossFit is constantly varied, functional movements performed at high intensity. What's that mean? We prepare you to be fit enough to do just about anything by making you an extremely well rounded athlete. An additional benefit is that our performance coaches are here to take the responsibility off of your shoulders. We design your workout and show you how to do each exercise so you can participate in a new and fun workout everyday in the safest possible environment and with people just like you! Here's an entertaining video as well as a brief explanation that sums up CrossFit pretty well!

How qualified are the performance coaches?

All of our coaches are college educated in the science of exercise and have a stack of "look how smart I am" certifications (yawn) you've never heard of... While these things are great, in all reality they don't make a gym great. Most people that train here probably don't even know that we all have our bachelor's degree let alone our master's, they come here because it's fun, they like the community and they get results! Current member, Mike McGoldrick, said it best, "CrossFit 's made me a better person. I feel funny saying it, but it's true."

I recently suffered an injury, can I still train?

Absolutely! The worst thing you can do when you get hurt is neglect the rest of your body. Shoulder injury? You still have a good arm, your core/torso, 2 legs and a heart that would love stay strong why you rehab your bum limb. Always ask your doctor to explain the exercises/activities that you CAN do, and not simply the things that you can't! We can always find a way to help you make progress and look great without causing pain to your injury, and more importantly do our best to make it better in the process. We don't claim to be physical therapists, but we do know some great ones to which we can refer you if necessary. Always good to have a network!

Do women do CrossFit?

You bet they do! Approximately 40% of Faction members are female.

Here is a quote from Cathy Draper, mother of 4, Faction member since May '08. "With CrossFit you never know what you're going to do each day. You try things you would have never thought of! You do things with your body you never thought you could do. Everyone is working out in a similar way so we all feel each others pain (ie., working our tails off) and everyone is so supportive. I like that the coaches are always there to help. It's nice to not have to rely on machines; your body IS the machine! It's the most efficient way to exercise. I'm hooked!"

Do you recommend a certain diet?

Not only do we point you in the right direction but you'll get a one on one consultation when you enroll in our Fundamentals class. Once you join you'll have the freedom to setup nutrition consultations to keep you on track. If you want to get a head start on what we're going to recommend go and buy Robb Wolf's book "The Paleo Solution".

What's this Pre-Made Paleo thing?

How do I place an order for Pre-Made Paleo?

Go here: http://www.rsbcatering.com/searchresults.asp?cat=1819
Add the weeks to your cart that you want food to be delivered. They will be shipping your food on a weekly basis so it's fresh.
Click the continue shopping button after each item you add to the cart until you're ready to checkout.
Click the checkout button.
If you're a first time buyer and ordering more than 1 week at a time use the appropriate coupon code to get your deal: Coupon Codes: {one time use} 140-2WK-INTRO-COMBO , {standard rates} 150-2WK-PLAN, 285-4WK-PLAN, 5WK-PLUS
Click "apply"
In the "Calculate Shipping" area select your state, zip, and check "business" for type of shipping
Click "Get Shipping Options"
Faction Strength & Conditioning will be listed on the drop down menu. Select us and click "Proceed to Checkout"
There is a $35 flat shipping charge applied to no matter how many weeks you order. The more weeks you order the more you save. You can order up to 5 weeks. In that case, you're only spending $7 a week to have it shipped.

What is the deadline for ordering meals?

Sunday at midnight.

When should I expect my meals to arrive?

Meals are generally shipped Monday or Tuesday via 2-Day Ground. They will arrive Wednesday or Thursday. Pre-Made Paleo will provide a tracking number to Faction or directly to the customer.

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

No, Pre-Made Paleo Meals are made one menu each week. Meals will be shipped once they are made each week.

What is the Warrior (Extra Protein) upgrade?

Pre-Made Paleo will add 3 oz. Additional Protein to each Meal Plan

How many meals are included in a weekly meal plan?

10. Each plan will include 10 meats and at least 20 sides. Some meals such as soups or stews will act as complete meals (1 meat, 2 sides)

If I order meals with a specific date for the menu, will I receive them that week?

You will receive the menu you order, the week it is produced. Example: If you order a menu for the week of January 9th, if you order by Sunday at midnight, Pre-Made Paleo will ship you meals, that week.

What do I get when I purchase a West Wind Farms CSA? This is separate from the Pre-Made Paleo above.

Each share is enough for 2 people.

INCLUDES:

100% Grassfed and pasture-raised meats: beef, pork, chicken, turkey, lamb (as available),

lean artisan charcuterie

Fresh chemical-free veggies: broccoli, cauliflower, cabbage, lettuce, spring mix, radishes,

arugula, butternut, sweet potatoes, potatoes, carrots, beets, bok choy, kale, collards, turnip

greens, asian greens, and more

Fresh eggs: West Wind Farm's famous golden yolks!

Freshly ground nut butters: almond butter and peanut butter from a local business

It's a complete harvest basket from the farm!

$250/month (4-week month; 4 deliveries) or $312/month (5-week month; 5 deliveries)

How do I purchase a CSA Share from West Wind Farms?

Go to westwindfarms.com.

Click "Group CSA".

Click Add to Cart button

Click Checkout button

Select "Pick up by Customer from West TN Locations $0.00"

Click "Select Shipping Method"

Choose "CrossFit Memphis (Cordova)" from the drop down menu

Choose the date of delivery in the next drop down menu

And continue to checkout

When do I have to have my West Wind Farms order in by?

Your order must be placed by Thursday 11am prior to the 1st Saturday of the month. Only monthly orders are accepted but are fulfilled on a weekly bassis, usually Saturday.

What supplements do you recommend?

There are a variety of supplements that can be beneficial for a lot of people. Not everyone has the same physiology nor the same goals. For that reason we have a basic supplement protocol that everyone will benefit from no matter how good or bad their eating habits are. These basic recommendations are based on the fact that most people are deficient in the vitamins, minerals or fats that we recommend. Here is the list:

Fish Oil - You need to take 1 gram (1,000mg) of omega-3 for every 20 lbs of body weight. The size of the pill and the amount of omega-3 in the pill are different. Make sure you're basing your math on the omega-3 content of the pill or liquid.
Vitamin-D - 5,000-10,000 iu a day. This will vary on the amount of sun you get in a given day. In the summer you may need to supplement with less, while in the winter months you may need to supplement with more.
ZMA - Zinc and Magnesium. Take this before bed and you'll find that you'll sleep much better and experience better overall recovery.
Glucosamine-Chondroiten - Good for the joints. Take this before things start bothering you.

Is there a different supplement list for optimal performance in sport?

Yes. If you're a competitive athlete and your diet and basic supplements are dialed in then you're ready to take some supplements that will give you an edge. Talk to one of the coaches about what might be appropriate for you.

7740A Trinity Rd., Suite 109, Cordova, TN 38018 - This e-mail address is being protected from spambots. You need JavaScript enabled to view it. - 901.246.9451

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