It’s been great to see a bunch of you coming in to train the last few days. Thank you for making the transition as smooth as possible, everybody seems to be getting the swing of things quite quickly and everything is falling into place. As we’ve stated before we want to make the place as normal as we can, so we will be keeping a close eye on guidelines and restrictions, and working to accommodate more time/space for athletes as we can in the coming weeks and months.

Classes Start Tomorrow

While we have been running classes all week, our official classes will start tomorrow. What this means for those who’ve been coming this week, expect things to be a bit tighter time-wise and things will move a little more swiftly. For those who didn’t get a chance to come in and train and plan on showing up for the first time next week, please be mindful that we will be running diligent schedules and it will be of the utmost importance that everyone is paying attention and following along to make this all work.

A reminder as we are still getting the same e-mails and questions, to sign-up for class you need to download the “Push Press Member Portal” App. It’s the only one out there. If you don’t know your login info, please send us an e-mail stating so and we will send you a link to update/re-do your account username and password.

Going forward, which means tomorrow, please be mindful of the basic class flow…we’ll use 8:00 AM as an example.

  • 7:55 AM (5 minutes before schedule class) – Front Door Opens
  • 8:00 AM – (start of class time) Coach will give a brief of workout/warm-up
  • 8:05 AM – Front Door locks (5 minutes after class time)
  • 8:10 AM – Class Starts (class will start with a warm-up) (from 7:55 – 8:10 you can warm-up, stretch, etc. however you want, please just be respectful and quiet so everyone can hear any briefing and instructions coach(es) have for the workout)
  • 8:10 AM – 8:55 AM – Training. Depending on the day and structure of the workout we may be going right to the cap, or we might finish 3-5 minutes early (this will likely be dictated by whether conditioning work is for time or an AMRAP format). 
  • 8:55 AM – 9:00 AM – Catch your breath, wipe down equipment, gather your belongings, and make your way out the door unless you’ve reserved a second spot to stay and train longer.

As a reminder if you’d like to stay for multiple sessions, please only sign-up for one, the coach(es) will add you to a second session if there is space. For your own planning and scheduling, we encourage you to check on the app the proceeding class ahead of time to give you an idea of whether you can stay or not. Remember class sign-up closes 1 hour before the class starts.

We will be running tomorrow morning if it’s not raining. We aren’t going to require you to put your mask on when moving from your station out for your run, however we’d encourage, especially those with items like Buffs, to get used to wearing them around your next and keeping them there to pull up when you do exit out the building. This might be something we require down the road, and we are in the process of looking at having custom Buffs made for anyone who is interested. If you’d like to put your mask one when you transition in and out, please feel free to do so.

I think that’s it for classes. If you have any specific questions regarding classes or flow, please reach out.

Zoom

So as of today the Noon class will have been the last Zoom specific class we’re doing. Our resources and time are limited and we’re needing to prioritize them appropriately.

Going forward we will, in addition to the normal programming, be posting a bodyweight Met-con of the day M-F. We are also working to make sure to setup a live stream of all of our classes at the gym for athletes to hop on and follow along with from home if they have equipment at home.

Training Spaces

For those who haven’t been into the gym yet, and for those that have. We have a couple items missing, and are ordering a few items to really perfect our stations so they are all exactly the same within each tier. So you can expect the following at each station at the gym.

All stations have…

  • Machine
  • Orange, Purple, Red, Blue Band
  • Collars
  • 20/24/30″ Box
  • Squat Rack (2 are without currently)
  • Ring or Bar Row
  • Pull-up Bar(s) (6 stations currently don’t have Pull-up Bars)
  • Abmat
  • Foam Roller
  • PVC Pipe

For the different tier weighted items you will see the following…

Light

  • 9lb, 18lb, 26lb, 35lb Kettlebell
  • 10lb, 15lb, 20lb, 25lb Pairs of Dumbbells
  • 15lb Trainer Bar
  • 45lb Mens Bar
  • 2.5lb, 5lb, 10lb, 15lb, 25lb, and 45lb Pairs of Plates
  • 8lb Wall Ball and an additional either 10lb, 12lb, or 14lb Wall Ball
  • 20lb, 30lb, or 40lb D-Ball (two of the 3)

Medium

  • 26lb, 35lb, and either 44lb or 53lb Kettlebell
  • 25lb, 35lb, 50lb Pairs of Dumbbells
  • 15lb Trainer Bar
  • 35lb Womens Bar
  • 45lb Mens Bar
  • 2.5lb, 5lb, 10lb, 15lb, 25lb, and 45lb Pairs of Plates
  • 14lb and 20lb Wall Ball
  • 50lb or 70lb D-Ball

Heavy

  • 35lb, 53lb, 70lb Kettlebell
  • 35lb, 50lb, 70lb Pairs of Dumbbells
  • 35lb Womens Bar
  • 45lb Mens Bar
  • 2.5lb, 5lb, 10lb, 15lb, 25lb, and 45lb Pairs of Plates
  • 20lb and 30lb Wall Ball
  • 100lb and/or 150lb D-Ball

As mentioned above there are a few holes missing, mainly a bunch of 35lb Kettlebell and Dumbbells. We’ve really worked to also try and provide overlap in the stations. For instance if you use the bottom weights of the Medium, you will also be able to find those in the Light, and top of Light has overlap to bottom of Medium, and so on.

New Members

YES we are taking new members. Please, if you know of anyone CrossFitter or not, we are looking to add clientele. This could be someone who is looking to start CrossFit, a transfer because of lack of space at another affiliate, or someone who is just looking to be guaranteed a daily training space with a Barbell, Squat Rack, Machine, Dumbbells, etc. We have lost an enormous amount of business the last 3 months, and we’re looking at a rather dire situation quite quickly if we’re not able to replace this income by the end of next month.

Social Media

As we look ahead to the next couple of months and the need for a huge influx of new business we would greatly appreciate if/when you post anything on Facebook or Instagram you tag us to help spread content and awareness. We know for many of you CVCF is incredibly important, as it is to us, so this is one of the biggest and easiest things you all can do to help drive traffic to us in hopes we can stay open.

If you’re on Facebook you can tag us in your post.

On instagram you can use our handle @champlainvalleycrossfit and we’d like to start hammering the #wearecvcf hastag.

If you have any questions please don’t hesitate to reach out. If you need your membership frozen, or it has been frozen and you need to un-freeze it, please let us know. We’ve seen many of you in already, and new returning faces everyday, we hope to see more of you tomorrow morning. Have a wonderful weekend if we don’t see you tomorrow.

Jade + Dani