BE EARLY. IF YOU’RE NOT EARLY, YOU’RE LATE Give yourself enough time to change, use the restroom, do mobility, warm up, or work on weaknesses before class starts. If you miss the class warmup, you must wait until the next class to do the workout (even if it means the next day). This is for your safety and those around you.
CLEAN UP AFTER YOURSELF Clean up your chalk, sweat, blood, and puke. Pick up your used tape, pens, notebooks, scrap papers, chalk, band-aids, water bottles, and sweaty clothes. Wipe down and put away all equipment you used. Stack the boxes neatly, put the bars in the racks, stack or rack the plates neatly, and hang up your jump ropes. Return all equipment to its home.
RESPECT THE EQUIPMENT & DROP AS A LAST RESORT Put things down gently. Dropping weight should be a necessity, not a convenience. Bumper plates are designed for emergency dropping, not every rep during a tough workout. Always keep your weight under control. If you must drop, do NOT drop from overhead, guide the weight down first. NEVER drop an empty barbell. Please do not drop the kettlebells.
GUEST POLICY Please let us know in advance if you will be bringing a friend or family member to try out CrossFit for the day. Of course we encourage and welcome you to bring guests, as this is how our CrossFit family grows! We will provide the best experience for you and for the guest. This first class session is on us!
GREET NEW MEMBERS We were all a newbie at one point. Please take the time to introduce yourself to new members. For you newbies, introduce yourself to all members, these are the people you are going to shed blood, sweat, and tears with.
WE ARE A TEAM And we should work out as a team and FINISH TOGETHER. No one should ever strip their bars or put their equipment back until the last person is done the WOD. Encourage those around you to finish strong if you finish before them. Help them through it.
CHALK When using chalk, please keep hands in the bucket. Chalk can get pretty messy, so keep as much in the bucket as possible. Using chalk for pullups works for a few, but is dangerous for most. The chalk can get pasty and peel the skin away even faster. Use with caution on the pullup bars.
CHILDREN ARE NOT ALLOWED ON THE GYM FLOOR DURING ACTIVE WOD SESSIONS This is for obvious reasons. We love kids, and want them safe, so please keep a close eye on your children as they must be under adult supervision at all times.
BRING YOUR OWN “TOOLS” This includes tape, gloves, towels, water, mats, tape, tape, tape, and did we mention tape?
TRACK YOUR PROGRESS Everyone should be keeping a workout journal to track their progress and to record their strength days and also benchmark WODS. “How much should I lift coach?”. Hmm…your journal will tell you.
Here are a few tips that will help you MAXIMIZE your time and your fitness:
WORK HARD, STAY FOCUSED, AND GET INVOLVED Get focused for your WODS. It is one hour per day, 4 to 5 days per week. This is your time to shine, to spoil yourself, and feel the best you’ve ever felt. Go hard, heavy (yet safe), fast, and use the techniques you have learned, and you will be rewarded! Help those around you, and even compete in local, state, national CrossFit competitions. This is not only about getting in the best shape of your life, it’s about being part of a community, something bigger than just looking good naked. Go to an event just to watch and you will all see what we are talking about. Bottom line, CrossFit can be one of the most exciting parts of your life. There is nothing else like it! And of course, above all else, have FUN!
EAT RIGHT For optimal results, we recommend you take your living diet seriously. This will provide you with the best body composition, performance, and health. You will absolutely hum with energy and power. If you are unsure what to eat or how to structure your meals, see your coaches and schedule a one-on-one session. We will guide you through the best eating structure for your goals.
SLEEP Seriously. This is where the magic happens. Sleep is your express train to recovery, so get as much as possible.