Your coach will take the initiative and announce a drop-in or a new member when they turn up for class. That’s the first step, but you should view it as your duty as a member of our gym to make sure that every new athlete feels welcome in a new environment — especially if it’s their first taste of CrossFit.
Learn, Improve, Make Progress
There is a fundamental understanding of basic movement and methodology constantly reinforced and taught throughout our program. We take pride in teaching skills from basic to advanced. We expect you to learn, grow, and make progress. If you don't know what a thruster is after being at our gym for 6 months, you are not paying attention, or not showing up and that will become an issue. Be in regular attendance!
As you grow, the community grows and it's important that we all grow together. If you are coming from another CrossFit gym – be open to change. We want you as a member for the long term and it all starts with solid movement and an understanding of what CrossFit is and what it isn't! It's all about long-term function, health and wellness!
Check "IT" at the door.
Make this the best hour of your day! Have some baggage? Emotional issues? An ego? Don’t bring that stuff into the gym. Clear your mind and work hard. Attitude is infectious! Negativity should NOT enter our training environment! When you’re done training, 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!
Come to class.
Showing up is a choice, and it's the first step to achieving your goals.
Pay attention when the coach is giving instruction.
This means staying off your phone.
Don't be late.
Be early and prepare yourself for class. “Early is on time, on time is late”. We can allow a minute or two on occasion (life happens) but don't make it a habit.
This is for your own safety as well as minding the time of your classmates. After 5 minutes we may not be able to take you into class.
No one cares what your score was (well maybe some do). Everyone cares if you cheated. Be honest with everyone else, and be honest with yourself. Problem with counting? Devise a counting strategy! You know what full range of motion is, so there’s no excuse for shoddy reps. The intention of the workout is explained to you every day. The expectations are outlined. Scaling and modifying are encouraged at our gym. There is no reason to take shortcuts to soothe a fragile mindset.
You’re the best athlete in the class and you set a new world record on the workout. Now show that you are the best human in the world by cheering on your classmates!
Seriously- when you finish early on a workout, take a moment to help others finish up! Motivate with encouraging words or “run that final run together” even when you are already finished. Healthy competition is cool, but our class environment really flourishes when we all care about each other! Celebrate everyone!
Clean up after yourself.
Please take pride in our gym by putting your gear away. If you want to take it a step further, help your fellow athletes clean up too. Many hands make light work.
Also: Before you start clean-up, please wait until everyone is finished with their workout or you are instructed by the coach!
If you sweat, bleed, or cry on the equipment, wipe it down.
Aside from being an obvious point of hygiene, it really isn’t a pleasant sensation to grab a wall ball that’s wetter than a newborn baby. Grab a paper towel and disinfectant, and take the 30 seconds to wipe down your equipment. Please do it—for everyone’s sake.
Don't drop an empty barbell.
When you are cleaning up, save your coach from a brain aneurysm and strip down your barbell properly. This means you should lift the barbell and slide the plates off of it, then place it back on the floor—don’t just let it crash to the ground. This is how they get damaged, and as your coach will tell you, they’re not cheap to replace.
Respect an athlete's space.
This is crucial for safety purposes, as well as the focus of the athlete. If someone is preparing for a major lift, don’t walk behind them, in front of them, or anywhere close to them. If they need to bail, the last thing a coach wants to see happen is the bar strike an athlete standing too close, or worse yet have an athlete fall back on someone else’s equipment.
Don’t move the chalk bucket mid-WOD. Chalk remains in the bucket. Don't paint yourself with chalk. Don't paint the gym with chalk. Clean up your chalk!
Don't be the stinky kid!
Retire your t-shirts and clothing. Please shower, brush your teeth, and use deodorant. FOR REALZ!
Avoid ghost riding.
Ghost riding refers to the phenomenon of dropping barbells, kettlebells, and all manner of equipment from overhead, regardless of the situation or weight. This is important because dumbbells, kettlebells, and barbells with thin plates can bounce when dropped from overhead and ricochet into yourself and other athletes. While it is very satisfying to hear the crash of the weights against the floor, try to reserve the sensation for the strictly heavy lifts.
Visitors...sign up for class.
This applies to drop-ins and people new to our gym. If you have a friend or family member who is either new to CF or experienced with CF, please let us know ahead of time!