News and Events

2019 Events Schedule

For 2019 we’ve been working to build out an events schedule for the year so that people can plan accordingly and get involved if they are interested. We hope that you all hop in and take part in something. The first large event on the calendar for us will be our new, and hopefully yearly, internal Throwdown. We’ve thought about trying to last minute put a winter party together, however it might be a little late for that. With that being said if anyone has any ideas, that would be easy to throw together, please let us know. What we have below fills out our year pretty well, we may add something else small, but we hope this gives you all an opportunity to get involved with an event with the gym community.

Sunday, April 14th – Spring Cleaning

While not much of an “event,” this is something that we ask if you’ve got an hour or two to spare to help us clean-up the gym a little we’d greatly appreciate it. Getting 100 people in the gym and going to town is hugely helpful, and gets a TON done in a short period of time. We’ll provide donuts, coffee, and some cleaning supplies. We could always use an extra couple shop vacs, and any specific cleaning supplies you might like to use. While we will have some specific projects that we’ll delegate people towards, if there is something that you really would like to get after please let us know.

Saturday, June 1st – CVCF Internal Throwdown

We’ve talked about this for a while, but are finally ready to make it happen. This should be super fun, and we’d love to see tons of you get involved. We are planning an internal, members only, Throwdown. There will be no age divisions, however we will be programming a Scaled and Rx’d division, which will fall closely in-line with our Fitness and Sport programming in terms of difficulty/loading. Each division, Scaled and Rx’d, will be split into teams (chosen at random), and your entire team’s results on each workout will contribute to the teams total score. If there is any confusion, all the workouts will be done as an individual, and your placement will contribute to your teams score. We’ll still host a class at 8:00 AM Saturday morning, and then promptly kick-off the first workout for the Throwdown at 9:30 AM. There will be 3 workouts total, that every athlete will do. Our goal, is to have things wrapped up by around 3:00-4:00. After the workout we will have Beer provided and we’re going to ask that everyone brings a dish for a potluck and beer afterwards. Cost will be somewhere around $30-40, which will pay for T-shirt, Beer, and misc. costs involved with putting the event together. Depending on those looking to volunteer, we’ll either have a dedicated set of judges, or athletes will judge each other. We will work on getting sign-up live as soon as possible. If you’re interested in partaking just as a judge, please reach out and let us know. We’ll also likely need 1-2 score/record keepers to help with data entry, if you’re interested in helping with that role please let us know.

Bring a Friend Summer Series @ 5:45 PM

Friday, June 28th – WOD + Wine: This session will be a warm-up with a team oriented 20-30 minute conditioning piece. Bring friends in, we’ll post a specific sign-up ahead of time for any non-members and members alike so we know how much Wine and Snacks to provide.

Friday, July 26th – Intro to the Barbell + Beer: This will be an introductory class to the barbell, specifically how to Deadlift. This session will provide a break-down and instruction on how to Deadlift, followed by a strength oriented Deadlift session, and a short Met-con to finish. Again, anyone is welcome, and we’ll plan to walk over to Burlington Beer Company afterward to get Food and Beer as desired.

Friday, August 23rd, 2019 – WOD + Potluck/BBQ: Similar to the first session of the summer, this will be a team oriented, longer conditioning piece. We’ll provide some grill meat and beer for afterwards, and ask that you add something to the menu potluck style.

Saturday, September 7th @ 5:00 PM – Anniversary Party

We’re putting the date out way ahead of time as this has notoriously been a tough time of year for people, but hopefully most or all of you can make it. CVCF will provide the space, beer, some food, and we ask that you bring something, potluck style to help round out the menu. We’ll have more specific details as this date gets closer.

Wodapalooza Qualifier – September/October

This is something that we don’t have exact dates on, but assuming that it corresponds to a similar schedule as the last 6 years, we should see this sometime in Mid-September to October. With our departure from the CrossFit Open, we still wanted to keep that competitive spirit alive in our gym, while participating in an event that is even more inclusive than the Open, and also gives athletes from Scaled to Elite (Individual or Team) the opportunity to continue to pursue the competitive spirit by actually qualifying for Wodapalooza and going to compete in Miami in January. We hope to get a large portion of our membership base signed-up for this event, and if all goes well, hopefully we’ll have a crew of people, in a variety of divisions, headed to Miami in January 2020. The Wodapalooza Qualifier has traditionally been 3 weeks long which makes this a little less stressful as you only really need to set aside 2 weeks that you need to be home for, instead of 4. We will do the workouts Friday Nights, starting around 5:00 PM, and encourage everyone to come in, whether you are participating or just watching. After the 3rd week we’ll plan to have a Potluck/BBQ as we should be able to have all doors open during this time of year and we hope, overall it makes for a better experience at a better time of year than the Open.

Winter Party – November/December/January

This is again something we don’t have an exact date on yet but we’d like to do sometime in late fall to the middle of winter. Location, food, music, all yet to be decided. It would be great if you all could give us feedback on if you want to do something like we’ve done in the past, a little more upscale at the $40-50/person price point, or if you’d prefer something less fancy, maybe less food, etc. etc. closer to the $20-25/person price point.

Monday, January 6th, 2020 – 6 Week Health and Wellness Challenge

We are working on putting together exact details for this over the coming months, but, if you’re interested, plan on there being an in-house, Health and Wellness Challenge to start off next year.

If you have any questions, specific, general, whatever they may be please don’t hesitate to ask. We hope this gives you guys a little guidance and some things to look forward to for the coming year.


– Jade + Dani

The Open Is Coming…And We Won’t Be Participating

That’s right, you read it right, we won’t be participating in the CrossFit Open this year, at least not formally.

Since the Open started in 2011 we have been involved as a gym and participated every year. We saw our participation balloon to over 150 people in 2013/2014 and since it has dropped drastically, to less than 50 people actually completing all 5 weeks of the workouts last year. In the past, for many, I know having Regionals is what really spurred much of our attendance. Not because you all had a chance to qualify, but because the prospect of our individuals competing, getting a team in as well, really gave our community something to rally behind. As you all should know at this point, Regionals is gone. There is no more qualifying a team, there is no more individual competition at the Regional level, the only thing the Open will do this year is automatically qualify the best in each country, and the top 20 in the world. We strongly feel these changes are going to be the demise of the Open. As can be seen above, our attendance in the Open has declined dramatically, and now without Regionals, many of our non-competitive members who participate in the Open have said their interest is even  more lost given that there is no second step after the Open for people to get excited for.

In addition to the overall lack of importance of the Open now, I mean come on, do you really care if you’re the 107,384 fittest person in CrossFit, with such low attendance, it doesn’t make sense for us to cancel our classes Friday nights all for what might only be 30-40 people this year. With a gym community of over 300, we’ve decided it doesn’t make sense to cancel classes and prioritize for the 10-15% of the gym that is participating.

Now, can you still do the Open, absolutely! We will still be registering our affiliate so athletes can submit and have scores validated, but this will no longer be our focus. For those interested in participating in the Open they will be able to do it on their own time under the eye of anyone who has taken and passed the CrossFit Judges course. As always we will also be doing the Open workout in class each Friday.

Does this mean we’re done with qualifiers and competitions, absolutely not!

There has been a pretty big shake-up in the CrossFit world when it comes to competition, and unfortunately CrossFit HQ has said done a very poor job of keeping everyone informed, professional athletes, gym owners, etc. For us our decision to “cancel” the Open has come down to where we would rather see our money and time spent. With the Open essentially meaning nothing for all but the very best, in the past this was still relatively true, but in any given year we typically would have 15-20 different athletes in our gym contribute to our team score, we usually had a handful of Masters making it to the second qualifying round and our community had Regionals to look forward to as well. This is all gone now (Masters will still be part of the Open, but CrossFit still has yet to release actual specifics of what that will look like).

So, going forward, we aren’t done competing, but we will be focusing our efforts towards event(s) that are a little more inclusive and provide more opportunity for the gym as a whole. While we will likely hone in on a second competition, but for right now, for the year of 2019, or efforts in terms of online qualifiers and competitions will be focused towards Wodapalooza.

Having been to Wodapalooza on 3 different occasions I can tell you that it is an exciting and big competition, in a place, that in the middle of January is great to go to. Wodapalooza also has avenues for literally all levels to compete. Instead of doing the Open and then packing it up until the next year, Wodapalooza provides and avenue to participate in an online qualifier (and only 3 weeks long instead of 5), and has 4 different divisions, Elite, Rx’d, Intermediate, Scaled, and has these divisions for both individual and team competition (they also have masters, teens, and adaptive). What this means is that you can participate in the online qualifier, and if you do well enough actually go compete. The first year we went I believe we had 8 athletes competing and it was a ton of fun. Instead of handing your money and time over to the Open, which leaves you with nothing aside from your worldwide placement, by handing over your money to Wodapalooza for their qualifier you get an opportunity to pick multiple divisions, you have the opportunity actually compete at the event whether you’re a beginner or elite athlete, and they give back to the community in the qualifier by giving equipment prizes to the gyms with the most participation.

Assuming that Wodapalooza stays on the same schedule you can expect a qualifier sometime in September and then the competition in January. 

We wanted to keep you all informed and didn’t want people to be shocked when they heard we wouldn’t be participating in the Open. This decision will hopefully lead to a revival in our online qualifier participation by giving athletes the actual incentive that they can shoot down to Miami in January and compete in a super fun competition with hopefully another 10-20 people from Champlain Valley CrossFit.

If you guys have any questions about our decision please don’t hesitate to ask.

– Jade

Holiday 2018 Schedule

A Quick Heads-up for Everyone for our upcoming Holiday Schedule Changes

Wednesday – November 21st – No Evening Classes (Gym will close after the Noon Class)

Thursday – November 22nd – 9:00 AM Class Only

Friday – November 23rd – 8:00 AM CrossFit Burn, then Open Gym from 9:00 AM – 5:00 PM

Monday – December 24th – No Evening Classes (Gym will close after the Noon Class)

Tuesday – December 25th – 9:00 AM Class Only

Monday – December 31st – No Evening Classes (Gym will close after the Noon Class)

Tuesday – January 1st – Closed

Programming Shift

I like to try and give you guys a little heads up on programming whenever possible. I’ve missed getting the information out our last few shifts and want to give you guys a little heads up where we are going.

First, nothing is drastically changing. Part of what makes CrossFit so great is the constant variation, but at the same time having consistency and repetitiveness is also important. As summer is fully here, did we even get a spring, we’ll be making a little more of an emphasis on being outside. That means working in more carries and sleds in some work outs and of course running 2-3x week. In addition as we made a note of recently we’ll be now laying down a benchmark conditioning piece weekly. This could be anything from the classic “girls,” to a Hero workout, a mono-structural conditioning benchmark, something from within the CF community that we like, and something that I’ve personally designed or written. This gives you all something to test and re-test all the time to see where your fitness is.

So a brief break down of what the next 16 weeks will look like.


These days will stay as they always have, a lower body battering! We will be following a similar squat template going forward, focusing the next 8 weeks on just Back Squatting and Single Leg Work. As we’ve done in the past we’ll omit the use of your upper body on Monday’s and will also be taking out any pulling from the floor. You’ll see the conditioning pieces on Monday going to low skill, high output workouts with movements that are “easy” on the body. The comp programming will continue our structure as it has been with some additional conditioning work and accessory work on Monday’s. Something for some of you to think about. Many have found the Box Squatting to be very good, and for some with knee, low back issues, etc. they’ve found laying off going below parallel to be helpful and keep them feeling a little better. If that’s you, don’t be afraid to continue to Box Squatting.


On Tuesday’s we’ll be dropping back to our past setup from last year of Snatch and Clean and Jerk on both Tuesday and Friday’s. We’ve spent the last 8 months or so focusing one day on each movement. We’ll go back to hitting both movements twice a week. However the structure will be slightly different. Going forward Tuesday’s will be a skill development day for the lifts. Much like we’ve been doing a skill/light loading complex into a heavier complex, Tuesday will be the light day, focusing on more volume, lighter loaded complexes, Friday’s will be geared towards moving some more weight. In addition we’ll be moving our Max out days to just once every 8 weeks instead of once every 4 weeks. The competition programming will follow this, and it’s additives will remain the same…a warm-up EMOTM with some Skill based movements, and gymnastics works geared towards upper body pulling. The Fitness programming will continue as is with a little more of an aerobic effort than solely strength work with an emphasis towards hip hinge movements, jumping, and carrying in a variety of timed formats.


For many people there new favorite day of training. As has been, the Fitness/Sport and Competition programming will be structured vastly different. For the 95% of our athletes who follow the Fitness/Sport you’ll continue to see these 40 minute pieces with a myriad of parts to them. Some being more conditioning emphasis, others having more of an opportunity to work on strength pieces and gymnastics, regardless of what it is you can count on a 40 minute piece of consistent work. The competition programming will remain as is. Omitting full blown conditioning to give the body a little break, likely that will keep up until around December/January. We’ll continue to be doing some overhead/jerk work, and since it’s nice, making an effort to utilizes the outdoors and do some strongman odd object stuff, some barbell cycling work, finally continuing to have this emphasized as an upper body pushing gymnastics day.


No Change


As already alluded to above. The Sport/Competition programming will have a second day of Snatch/Clean and Jerk and a traditional CF Met-con. The Fitness Programming as we’ve been doing the last few months will continue on emphasizing some Upper Body Push/Pull strength development and trunk work.


No Change

I know many of you like to know what we’re up to so that gives you a little insight. Again no drastic changes, just some simple shifts in structure. If you have any specific questions please don’t hesitate to ask.

– Jade


Help Us Grow Our Brand

As CVCF starts to close in on its 8th Birthday, wow, we’ve seen our brand continue to grow in some aspects and fall in others. While people within the CrossFit community know CVCF throughout the world, it’s amazing how many people in the Chittenden County area don’t actually know about CrossFit, let alone Champlain Valley CrossFit.

As we’ve been doing some work on our website, social media presence, etc. we’ve come to realize that while we have the largest CrossFit community in the area, we’ve been open the longest, we have a relatively poor presence in terms of our reviews and feedback about our facility. The majority of the athletes that actually train at CVCF have never “reviewed” us, mainly out-of-towners, so it’d be awesome if any of our regular athletes could do so.

So with that said, if you’d like to help us out it would be greatly appreciated if you could drop us a review on both Facebook and Google. Whether the review is just marking the designated stars, a quick sentence, or a long winded review, any and all would be most appreciated.

Google Link HERE

Facebook Link HERE

– Jade