COMMUNITY FIRST :

Welcome New Members. You were once the new kid on the block. Remember when you didn’t know what an AMRAP stood for or where the Abmats were located? Our community is what sets us apart from any other gym. Please introduce yourself to newer members and help them get acquainted with our community. Who knows they may just become your new Road Dog!

No One Left Behind. Your WOD isn’t finished until the last member in your class is finished. If you complete your workout before someone else, find someone who hasn’t finished and cheer them on. We guarantee there will be a grueling WOD in your future where you will be the last one standing and you may just welcome that extra push or cheer to get you through it.

SAFETY :

Ask First. Additional training prior to or after class must always be cleared with the coach on duty and should not interfere with the ongoing class. The coach always has final say.

Respect Our Coaches. Please pay attention when the Coach is explaining the workout and the movements. We ask that you refrain from loading barbells, grabbing equipment, practicing movements or discussing what you had for lunch when the coach is talking. While you may have heard the instruction for a deadlift one thousand times, it may be the first time for the person standing next to you. Besides you may just learn something new and it could be what separates you from your next PR!

Don’t Load Up Early. Please do not load or place weight on your barbell until you are told to do so by the coach. Trust us, you will be asked to remove the weight from your barbell.

Scaling is Not for Sissys. Please do not argue with the coach if they ask you to scale your weight or movement. They are trying to keep you safe and moving effectively and efficiently through the workout. A coach will stop any workout or activity if it is deemed unsafe at any time.

Ghostriding is Never Cool. Please control your barbells or any weight you are moving. No DROPS! Barbells should only be dumped for safety purposes and out of necessity. We will give you one warning, after that your session is over.

Don’t Suffer in Silence. If you are injured please let us know before the workout. Remember we can scale and modify any movement! But only you know how your body feels. Train Smart!

ATTENDANCE :

Sign in to Class. If the kiosk isn’t working, please notify the coach.

Come Early. In fact, we prefer that you are early. Use the time to sign in, warm up, use the restroom, or meet a new member! Please be ready for class when it starts.

Be On Time. Being consistently late for anything is not cool. And warming up properly is extremely important. We understand you have a life outside the gym and we all know traffic sucks. We won’t judge you if you show up a few minutes late once in a while, but please be respectful and ask the coach if it is ok to join late or be ready to wait until the next class if possible. Don’t assume you can just jump in.

HYGIENE :

Don’t be a Smelly Nelly. Please Wear Deodorant.

Clean up your DNA. Please clean up your sweat. Wipe down your equipment before putting it away and pick up your used tape, Band-Aids, towels, Kleenex, and sweaty clothes.

EQUIPMENT AND FACILITY :

Speak Up. Please bring things to our attention. If you notice that equipment is broken, lights are out, or there’s no toilet paper in the bathroom, bring it to our attention so we can do something about it.

Clean Up After Yourself. Wipe down your white boards and equipment and keep your bodily fluids off our equipment. Pick up your tape, markers, poker chips, notebooks, water bottles, clothing and gear. Put away all the equipment you used back where it belongs. Stack the boxes neatly, put the bars in the racks, stack the plates in order, and hang up your jump ropes. We pride ourselves on having one of the cleanest CF gyms in the area (believe me). Please help us keep it that way. Set the example and others will follow.

Keep the Bathrooms Clean. We don’t expect you to be janitors. Just do the simple things like making sure your paper towels and tape end up in the garbage can. If you splash water all over the floor, wipe it up. If you sprinkle when you tinkle, please be neat and wipe the seat.

Respect our Equipment and Facility. Please take care of the equipment. Don’t tie knots in the jump ropes, don’t drag the boxes across the floors and don’t’ drop the kettlebells or dumbbells or any weight for that matter unnecessarily.

Chalk Stays in the Bucket. I repeat…Chalk stays in the bucket. I assure you it is not magical fairy dust, so please use it sparingly. And whatever you do, do not use it to mark off your rounds on the floor. If you cannot follow this rule, you will be directed to the mop and bucket to clean up your mess.

ATTITUDE :

Be Positive. Eliminate Can’t or Never from your Vocabulary! Don’t drag others down with a bad attitude. We believe anything is possible with a little hard work and determination. Be optimistic, have fun and push yourself and others to do better.

Quitting is Never an Option. We promise you the workouts will challenge you and push you to your perceived limits. We only ask that you use proper form and always try hard. Effort always earns respect. Nobody cares about your time on the board or how much weight you move, they only care that you tried.

TRAINING :

Be coachable. Everyone needs a coach! If you need help, ask for it. The coach is there to help make you better.

Not Everyone is a coach. Just because you did a muscle up 7 months ago, doesn’t give you the authority to teach another member how to do one. If you get great hip extension at the top of a clean, it’s not your job to teach the athlete next to you. Do your best and let the coaches handle the coaching.

Your ego is not your Amigo.. And it is not welcome at our gym. Don’t be afraid to be uncomfortable! Challenge yourself and continue to progress through scaling options until you can execute full range of motion (ROM)! This stuff takes time so be patient, have fun and push yourself and others to become better. And please don’t take yourself so seriously…Its only CrossFit.

Learn to Count. Please do not Cheat. It’s awkward when you do and evident to everyone around you. Try to complete every rep with good form and full range of motion no matter the time it takes you. Train with Integrity and the Gainz will come! If you lose count, the next number should always be 1.

Train Smart. Warm Up. Cool Down. Take Rest Days. We love Gainz…but make them smart Gainz! Rest, nutrition, and sleep are critical components to achieving results. Training and Volume alone won’t get you to your goal. Why do three WODs in one day when you aren’t very good at 1?

Have Standards. Always use full range of motion and train to the standard we teach. Just because you can do Rx weights doesn’t mean you always should. Lighter and lower is always better than heavier and higher.

Be accountable to yourself. Track your goals, your workout times, and PRs. Celebrate your accomplishments! “Life begins at the end of your comfort zone!”