BE EARLY. IF YOU'RE NOT EARLY, YOU'RE LATE
Give yourself enough time to change, use the restroom, do mobility, warm up, 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. Put all equipment you used back where it belongs. 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 barball. Please do not drop the kettlebells.
Please let us know 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 CrossFit grows! Please check with us so that we can let you know our schedule, as we will want extra coaches so that your guest gets the attention they deserve.
GREET NEW MEMBERS
We were all a newbie at one point. Remember being told to "grab that kettlebell and give me 21 swings and then get on that there rower, and for good measure, give me 15 pushups...now do that 3 times...FAST!" As easy as that sounds now, that is intimidating for a newbie. So 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.
When using chalk, please keep hands in the bucket, and over the wood if possible. 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.
CHECK OUR WEBSITE DAILY
If you're reading this, you did...so thanks! Our website is our way of communicating with you. Know the WOD before you come in. We also post helpful training articles and technique pointers, as well as notifications of events...and sometimes even cool pictures and videos of members puking! Who would want to miss that?!
CHILDREN ARE NOT ALLOWED ON THE GYM FLOOR DURING ACTIVE WOD SESSIONS
This is for obvious reasons. We love kids, and want to keep them around, so please keep a close eye on your children as they must be under adult supervision at all times. The equipment in our BOX is very inviting to children, so please keep an eye on your children and keep them away from the equipment as there are many potential hazards.
For optimal results, we recommend Paleo - Zone. 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.
Seriously. This is where the magic happens. Sleep is your express train to recovery, so get as much as possible.
We don't have one! Dresses are totally optional! If you take off your shirt, we'll take off ours!
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?". Hmmmmmmmmmmmm...your journal will tell you.
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! Get involved with your fellow members, stay after and work on your weaknesses, 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!