Welcome to Roanoke Valley CrossFit.  Our desire is to be a blessing to you.   We want to create strong bodies and minds through constantly varied, high intensity, functional fitness so that you can better serve your family and your community.  Ultimately, we want to make a difference in the lives of our CrossFit family by improving everyone’s quality of life through fitness, nutrition, and encouragement. We want to empower individuals to truly care about others and utilize their many gifts and talents to serve their community.  In order to maximize your experience, please enjoy our Athlete’s Code Of Conduct:

COME EARLY, GET LOUD, STAY LATE.  We want Roanoke Valley Crossfit to be a community of encouragement, support, and the most rewarding work you have ever done!  So come early, get loud as you cheer for others and grind through your own work, and always feel free to stay late to support others.

DON’T BE TARDY.  If you are… expect consequences.  Classes will start at the posted time.

LEAVE PROBLEMS AND EGO AT THE DOOR.  The gym is our sanctuary. Make it yours.

GO HARD OR GO HOME.  If you aren’t “feeling it”, take a rest day!  We want everyone here to get the most out of themselves! Don’t come in and drag others down with you!

FORM FOLLOWS FUNCTION AND INTENSITY DRIVES ADAPTATIONWhat does that mean? The harder you work, the better you’ll look. Effort is more important than any other attribute. Don’t be embarrassed or ashamed if you can’t lift as much or perform as well as other members. It doesn’t matter so long as you push the envelope each and every workout.

DON’T EXPECT IMMEDIATE RESULTS. There is no shortcut to being strong or getting fit.  Relish the work.  Enjoy the sweat. Welcome the pain.

EAT RIGHT. For optimal results we recommend clean eating. Essentially, avoid anything that has a nutrition label. If it needs a label to tell you what’s in it, it’s probably not food anymore. By limiting your diet to meats & vegetables, nuts & seeds, some fruit, little starch, and no sugar, you will achieve best body composition, performance, and long-term health

SLEEP.  Seriously this is where you will make your gains. Sleep is like an express train for recovery.

ACCEPT TECHNIQUE AND SCALING ADVICE FROM YOUR COACHES Their advice is designed to help improve your performance and minimize chance of injury.  We all have refinements to make in technique no matter how long we have been training!

DON’T CHEATIf you lose count, the next rep is 1.

CLEAN UP ALL EQUIPMENT (bars, plates, db’s, kb’s, chalk) after your workout.  Remember to take bands off the pull-up bars if you used them.  It is your job to leave the gym as you found it.


BRING A FRIEND OR FAMILY MEMBER. Just face it, when you feel like puking after a workout, you need those closest to you there to help you.

RESPECT.  We are all here to help one another.  RESPECT your coaches by listening and not talking while they are talking.  RESPECT your fellow athletes by holding them accountable to movement standards and fundamentals. RESPECT the sport and yourself by never cutting corners or cheating yourself of reps.


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