Cleaning is paramount! And NO not triple extension…

1. Be early. If you’re not early, you’re late. Give yourself enough time to sign in, change, talk with friends and do some mobility BEFORE class starts. We start class ON time and do our best to get you out ON time. No more of this, starting the warm up early before class starts. Those of you with smaller bladders may also want to reserve some time for a bathroom trip. Most likely that means showing up at least 10 minutes prior to class.

2. Clean up. Put away your toys. Clean up your sweat, blood and puke. We wish we didn’t have to say this, but don’t spit on our floor. Ever. Pick up your used tape, pens, notebooks, scrap papers, chalk, band-aids, water bottles and sweaty clothes. Pack it in, pack it out, as they say. 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, hang up your jump ropes.

3. Respect our equipment. Drop as a last resort. Put things down gently. Dropping weight should be a necessity, not a convenience. Bumpers are designed for emergency dropping, not dropping every rep of Fran. ALWAYS keep your weight under control. NEVER drop an empty barbell. NEVER drop a kettlebell or dumbbell. Our equipment was expensive, and the more we have to replace it, the more we’re going to have to charge you.

4. Bring things to our attention. If you notice that equipment is broken, lights are out, there’s no toilet paper, let us know so we can do something about it. IF you are injured please talk to your coach. Keep us aware of your ailments and injuries so that we can find a suitable scaling option for you if needed.

5. Go heavy or go home. The only way to get stronger is to increase the load. Always strive to go a little heavier and a little faster. Never say, “I can’t.” I’d rather you say, “I’ll try”. When you want something you’ve never had, you have to do something you’ve never done. Push your limits .Effort earns respect. Work hard. Don’t drag people down with a bad attitude. Be optimistic, have fun and push yourself and those around you to do better.

6. Check your ego at the door. Somewhere a high school kid is warming up with your PR. Don’t cheat. No one cares what your score was. Everyone cares if you cheated. Be honest with everyone else, and be honest with yourself. You know what full range of motion is, so there’s no excuse for shoddy reps. If someone calls you out for doing something wrong, listen to them. The person standing around watching you work out has a much better perspective on what you’re doing than you do. They’re breathing gently and probably experiencing a restful glow and a sub-60 heart rate. You’re halfway through Fran. You’re biased, trust us. We are all here to move better through functional movement, its about quality. Let’s hold one another accountable.

7. Learn how to count. If you lose count, the next number is always the last number you FOR SURE did. If you know you have trouble keeping count, ask someone to count for you, write it down, or use the writing chalk. Don’t rely on the person next to you to know what round they are on and hope that you were a round behind/in front of them. They could very well be doing that to you!

We are all here for the same thing. To be BETTER than we were the day before. Let’s support one another in reaching our goal!

8. Come to class. For newbies, make sure you’re staying consistent. For old hands, don’t start thinking that it’s okay to just do your own thing whenever you want to. There’s a myriad of reasons we have class — for starters, you’re less likely to bias yourself towards the things you’re good at; you’ll get some competition; and no matter how experienced you are, you still need coaching and you can still stand to work on the basics. If you have extra things you’re working on, there are special times right before or after class to work on them. The gym is NOT open except during the times posted on the schedule.

9. Take ownership. Be responsible and respectful and take pride in your gym. Don’t let others get away with things that are bad for them or bad for the gym. Remind people to take their clothes with them and pick up their water bottles. If you see someone doing something that you’re pretty sure will hurt them, tell them to cut it out or grab a coach. We don’t care who it is! Safety first!

10. Greet new members. We all were the “new guy” or “new gal” at one point. Take the time to greet your new gym mates. After all, these are the people that you are going to shed blood, sweat, and tears (maybe) with. A CrossFit gym can be very intimidating, especially when watching some fire breathers go at it, so a warm and friendly introduction can really settle some nerves.


**Just small things I have noticed and would like to bring to light. You guys have all be doing better with majority of these “rules” but I want us to always strive for more. This is YOUR HOME and you should treat it as such. Take care of things as if they are your own. ALSO, much better on bringing the intensity lately as well CFR. You MUST make change to see change and I have been seeing better improvements on that. Great job this week so far, lets finish it up strong. BE COMFORTABLE WITH BEING UNCOMFORTABLE!
-Coach D

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