Be better period!

Gym Rules

Learn to say “hi”:

We encourage all our members to introduce themselves to new people and say “hi” to your new CrossFit friends. This is not a regular big box gym. We’re all here because we share a common passion for pain and torture in our workouts. So please don’t be shy, say “hello”, only the coaches will bite.

Have fun, encourage others.

We strongly encourage everyone to cheer and encourage their fellow CrossFitter as they struggle and push their way through the WOD. Get loud and get them motivated! However, while you encourage the athlete, please leave the technical advice and coaching to the coach. The coaches’ reasons for doing things a certain way may not be obvious to you.


No bad attitudes allowed:

If you have time to whine, you’re not working hard enough. Bad attitudes are very contagious. Be optimistic, have fun and push yourself and those around you to do better. If your not interested in being better than yesterday I hear the YMCA is accepting new members. Never ever say “I CAN’T” because it is not in the CrossFit vocabulary. Grunting, screaming, cussing, and otherwise making noise are all welcome and encouraged during a workout. Please remember that there can be such a thing as too loud, crass, or rude. Please be respectful.

Leave your baggage at the door:

Don’t bring your personal, family, relationship or job problems with you. This gym is your sanctuary. This is where you come to get away from it all. Don’t worry, you will be reunited with your baggage once you leave the gym.

Don’t stop thinking:

Accidents and injuries happen and usually come as a result of inattention and impatience. Slow down and ask questions or ask for help. Maintain awareness of your surroundings when a WOD is in place. Don’t stand near someone that is lifting or walk in front of a swinging kettlebells. If there is a WOD going on then stay out of the way of the athletes.

Don’t let your fear take over:

Everyone started off somewhere. Don’t let your fears hold you back from learning something new. Focus on how you perform the range of motion, not how others perform or how you look. If you’re holding back because you’re afraid of looking silly, awkward or weak, you’re missing out and you’re missing the point. Progress only happens when you’re outside of your comfort zone.

Always check your ego at the door:

If you think you’re a bad ass, we don’t need you to tell us. We assure you that your range of motion, times, weights and integrity will prove it for you. You will get your chance every year to compete for the CrossFit Games and prove to us and the world just how bad ass you are. Rich and Camile are looking for an ego like you to put them in their place.

Pay attention and listen to your coach:

If the coach is talking, everyone else must stop talking. You might not want to listen but respect the people that do. This to ensure that everyone gets the coaching they came for and to ensure that we are all working efficiently. When a coach gives instructions or tells you to stop, drop-it, or reduce weight, do it immediately. If there is a WOD going on, stay out of the way and off the equipment until your class begins.

Drop it safely:

Empty barbells were never designed to be dropped, therefore don’t drop them. We don’t want our equipment, flooring, you, or someone else broken. Dropping barbells with bumper plates is allowed, but please always maintain control of your bar. Please do not drop your kettle bell unless its a safety issue, they are not made of rubber. Also, when we play music please feel free to drop it like it’s hot.

Don’t Cheat, EVER:

There is nothing more disgraceful and dishonorable among CrossFitters than a cheater. If you are unable or unwilling to do full-range of motion, prescribed distance, reps, movements, weights, or time, then just say so. There is no shame in scaling down a workout. Don’t take credit for a score that you didn’t earn. Take credit in working hard and honestly in your WOD. Meanwhile, your coach will randomly count and making sure you are doing the WOD as it is prescribed.

Learn how to count:

If you lose track, your next rep should be 1. It’s better to over work in a WOD than to underwork. If you can’t count and keep track in your head, use the clip-boards and a pen. If you still can’t keep track, please ask someone’s child to count for you.

Clean up after yourself:

Chalk is useful but also very messy. Use as much as you need, but keep the excess inside the chalk bucket. Put your equipment back where it belongs. Try not to mix up the weights; 45lbs plates don’t go on a 10lbs plate pile. Wipe down bars and equipment when you’re done with it. Clean up your sweat, tears, vomit, dirt, chalk, etc. If you make a mess in the bathroom, clean it immediately.

Take it home:

Don’t leave any personal belongings behind. You can use our fridge during the WOD, but don’t leave anything behind. Food items will be thrown away at the end of the night, or eaten by Ross.

Work Hard:

Don't sand bag it! No matter how much you need to scale your workout or how long it takes you, as long as you are pushing hard to redefine your limits, you have earned everyone’s respect. Work hard, CrossFit hard, play hard, repeat.

Adapted from CrossFit Active Performance.

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