House Rules

We are not your ordinary gym. Our rules are likely different from those posted at the last place you worked out. They are part of what makes us different and a large reason why our Community is so strong.

Be here because you want to be here: You should be coming to Champlain Valley CrossFit because you want to, not because you think to need to do, or because you have to because of poor health choices. We want enthusiastic driven individuals. We want people who want to be here.

Check your ego at the door: There is always someone out there bigger, faster, and stronger than you.
Be on time for class: Class starts promptly at the given class time so please be ready to go then, don’t walk into the door of the gym at class time and take 10 minutes to get ready. If you’re more than 5 minutes late for class please consider waiting until the next class, or forgoing the first portion of the class so that you can get properly warmed-up.

Pay Attention: Please keep your ears open. We have a limited amount of time with you each day, when we go over something pay attention. We’d rather not make you guys late because 7 people who weren’t listening all ask the same question and need clarification on something that was clearly explained.

Do it with the PVC: Please don’t think you’re too good to demo the movements with the PVC pipe. If you can’t do it properly with the PVC you can’t do it properly with weight. In addition, comfort and proper form with a movement is all about repetition, the more you do it, whether the PVC pipe or 400lbs, the better you’ll get it at. Grab a PVC and take part in the demos with the class, you’ll be a better athlete for it.

Clean up your Genes: Clean up your sweat, blood and chalk. Pick up your used tape, pens, notebooks, bandages, water bottles, and sweaty clothes. Put away all the equipment used.

Respect the equipment: Dropping weight should be a necessity, not a convenience. Keep your weight under control. NEVER drop an empty barbell. Poor use of equipment means more broken equipment, which means less stuff for you to use.

Take ownership: If you notice that equipment is broken, lights are out, there’s no toilet paper, bring it to our attention so we can fix it. We are really only a two person operation with some very part-time help, we can’t and don’t catch everything.

Be an active part of our Community: Introduce yourself to everyone you don’t know. Post on our website. Follow us on Facebook and Twitter. Come out to our monthly social events. Make everyone around you better.

Know your limits: Know when to back off and when to turn it up. If you get hurt you can’t train. If you can’t train, you can’t get more fit. You’re here to get more fit. Need advice? Ask your Coach. And don’t be afraid to take an extra day off.

Don’t cheat: No one will care what your score is, but everyone will care if you cheat: Be honest with yourself and everyone else. Use full range of motion. If you lose count, the next number is always 1. In the end you’re only cheating yourself.

Come to class regularly: Get consistent with your training. Don’t just do your own thing. Everyone needs coaching and can benefit from working on the basics. Don’t let injuries get in your way. There are always substitutions and modifications that you can make.

You are responsible for your own fitness, health, and safety: Our workouts are tough. The weight can be heavy. If you need to scale back or aren’t comfortable, tell the coach, and do so. This is being smart, and smart will keep you healthy and get you more fit.

Don’t worry about how you look: Worry about how you perform.

Use the Coaches: They are there to help you become the best athlete you can be. Ask them questions. Ask them to critique your form. Ask them how to make yourself better.

Shirts are optional: Guys, shirts are optional. Ladies, sports bras are welcome. Wear what’s comfortable. It’s all about performance and results here. And again, don’t worry about how you look, worry about how you perform and how hard you work.