We want to make sure we provide you with a fun and safe environment when you're getting your sweat on. To help facilitate this, we put together a list of rules, or principles, to keep in mind as you walk through the door each day, ready to workout.

Arrive Early And Stay Late

Cheer, clap and encourage others. Anything less is to cheat yourself of the experience and to rob others of the gift of your presence and support as part of the community.

Clean Up

Put away all your equipment after each workout. You don't want to pick up the last class' crap so don't make them pick up yours. Clean up sweat, spit, blood, chalk, dirt, vomit, handprints, and whatever else you've left behind.

Work Hard

Form follows function and intensity drives adaptation. What does that mean? The harder you work, the better you'll look naked. 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.

Be Patient

Accidents & injuries usually come as a result of impatience. Don't be greedy. Slow down. Ask questions. Ask for help.

Have Fun

Yes, you're going to work harder than you thought possible. Yes, it'll hurt. So what? Have fun with it. CrossFit Kingsport is a playground and while we're constantly increasing work capacity, we're having a blast at the same time. Agony and laughter... who knew they were so compatible?


We are the coaches and don't want to see anyone get hurt or develop bad habits. When we tell you to reduce weight, stop, or do something during class, LISTEN and DO IT. We are here to provide a safe and motivating environment designed for your success.

Let Coaches Coach

Leave coaching and advice up to the trainers. Take their advice and don't give them crap. We know that members have good intentions when they start giving coaching cues, but there is a big difference between "C'mon one more rep!" and "You need to... [insert coaching advice]." If you see something that looks unsafe, grab a trainer, that's what we are here for!

*Check "IT" at the Door

Have some baggage? Emotional issues? An ego? Don't bring that stuff into the gym. CrossFit Kingsport is a cathedral of physical performance. Clear your mind and work hard. When you're done and you leave, you will be refreshed and your issues will be easier to deal with. Really. One final warning about ego... Sometimes it's hard to let this go. CrossFit is magical in its ability to wreck egos. You have been warned.


We love kids here at CrossFit Kingsport and think it's important for them to see their parents leading active, healthy lives. However, we also want to keep kids and everyone else in our gym safe. Please make sure your kids stay in the TV/Video playroom or the Lego Room during class. If you know your child will have trouble staying entertained by the items provided, please bring something that will make them stay put throughout class.

Eat Right

For optimal results we recommend eating Paleo. What is Paleo? Essentially, Paleo means eating like cavemen did - before the days of Mac & Cheese - by limiting your diet to meats & vegetables, nuts & seeds, some fruit, little starch, and no sugar. This will provide you with the best body composition, performance and health. You will absolutely hum with energy and power.


Seriously. This is where you will make your gains. Sleep is like an express train for recovery. Get as much as possible. Otherwise you're only hurting yourself.

Be Loud

We are respectful but we are not politically correct. We joke, yell, swear, grunt, scream, sweat, bleed, etc. You will too. There is such a thing as gentle, quiet strength, but most of us haven't mastered that yet.


Tell your family and friends... Tell them how you're getting in the best shape of your life. You're having fun. You're doing things you never thought possible. Be proud of this. Shout your bad-assery from the mountain tops.

Dress Code

We don't need no stinkin' dress code. Dresses are totally optional... So are shirts and shoes for that matter.

Get Involved

Introduce yourself. CrossFit Kingsport is more than just a gym. It's a community. We are a family and you can get as involved as you like. CrossFit Kingsport holds social events, contests, sporting events and charitable events. There are many opportunities for you to get involved and if you have any suggestions, we would love to hear them!

Attend Class

Get in here on a weekly basis! A workout may suck before and during, but you always feel better afterward. You won't believe the kind of results you'll see by coming at least 3-4 times a week. All you have to do is get your butt through the door. We take care of the rest.