OUR RULES (in no particular order)

Be on time Show respect for your fellow athletes and Coaches, DO NOT be late. Better yet, be early...on time is late. IF you are late, it is your responsibility to get caught up. Don't expect the class to wait on you. You are still responsible for warming up, skipping the warm up because of tardiness is not an option, it is however a good way to get hurt.

Check your ego at the door Somewhere there is a high school kid warming up with your PR. Don’t worry about looking cool, no one looks cool doing air squats.

Clean up Put away your toys. If you sweat, bleed, cry, or puke clean it up. We wish we didn’t have to say this, but DO NOT spit on our floor, EVER. Pick up your used tape, band aids, pens, notebooks, water bottles, sweaty clothes, etc. Chalk is available for use but it will tear and rip your hands. Use sparingly and clean up after yourself. Put all the equipment you used back where it belongs. Stack the boxes neatly, put the bars in the racks and stack the plates in order. DO NOT start cleaning up until EVERYONE is done.

Respect the equipment Drop as a last resort. Put things down gently. Dropping weight should be a necessity, not a convenience. Bumpers are designed for emergency dropping, not dropping every rep. NEVER drop a kettle bell. These odd shaped objects can take off like a missile in any direction and will destroy your, or someone else’s, ankle.

Try hard Effort earns respect, so work hard. Don’t drag other people down with your bad attitude. Be optimistic, have fun and push yourself, and those around you, to do better. NEVER SAY “I CAN’T!” Bad attitudes are very contagious. If you think you can or think you can’t, either way you’re probably right. Remember, “It’s a great day to be great!”

Don’t cheat No one cares what your score was, everyone cares if you cheated.

Be honest, you know what full range of motion is, so there is no excuse for shoddy reps. If someone calls you out for doing something wrong, listen to them. The person standing around watching you work out has a much better perspective on what you’re doing than you do. They’re breathing gently and probably experiencing a sub-60 heart rate. You’re halfway through Fran. You’re biased, trust us.

Learn how to count If you lose count, the next rep is always 1. If you know you have trouble keeping count, ask someone to count for you.

Listen Up If you hear a Coach making an announcement or attempting to give instruction to the class as a whole, then pipe down and listen. If you can’t hear, then come closer. Coaches should not have to explain things twice because you were not paying attention the first time.

Family Know who you are working next to. We consider ourselves a family and thus we are not politically correct. We are here to have fun and engage ourselves with other members of our family. We laugh, cuss, fart, yell, scream, grunt, and look funny doing it all at the same time. You will too!



CrossFit Gallant is family friendly and we welcome your children into our facility. We have a kid's room full of toys and games for them, we even offer specialty kid's courses throughout the year. In an effort to keep your kids and our athletes safe, we ask that you follow a few guidelines.

-Kids are not allowed on the gym floor, unless confined to a stroller and out of the way of other athletes. Please be mindful of your stroller placement. Kids should never impede the actions of athletes in class, in or outside of the box. This is for the safety of your kids and our athletes.

-The box and staff are not responsible for your kids, or for cleaning up after them.

-If your kid is sick (coughing, oozing bodily fluids, a fever of 100.4 or higher, etc.) leave them at home. They must be symptom and fever free for 24 hours before coming back to the box.


-Any kids left unsupervised in the designated kids room must be self sufficient and able to follow kids room rules without supervision

-Keep the kids room clean and tidy, check for any messes prior to leaving the box.

-Please clean up any and all food, because some children have food allergies this is non negotiable.

-If your kids can't clean up after themselves the responsibility falls on you, not box staff. This is a great teaching moment, leave it better than you found it. This will make your kids great CrossFitters in the future, building block and dolls get put away just like plyo boxes and med balls.


-Dogs that are aggressive or bite are strictly prohibited. Dogs that excessively bark, whine, or jump are also not allowed at the box. We reserve the right to ask you to remove a disruptive dog.

-The box and staff are not responsible for your dog, or liable for their actions.

-Be respectful of others that may have allergies and remove your dog from the work out area if there is an issue. You may tie them up out back if needed.

-Clean up after your dog, including the south field behind the box.