Be early. If you’re not early, you’re late. Give yourself enough time to sign in, change, and work on your specific mobility needs before class starts. Most likely that means showing up at least 10 minutes prior to class.
Stay late to cheer, clap and encourage others. Anything less might mean cheating yourself of the experience and taking from others the gift of your presence and support as part of the community.
Signing up for class
While we don’t require you to sign-up in advance for classes (a few exceptions below) we do encourage it as it forces you to keep the commitment. We all know at 6 AM we can easily convince ourselves to sleep in or at 6 PM Happy Hour is such a great deal so by making that commitment you are only helping yourself reach your goals. We do however require you to sign up for OPEN GYM and the 5:15 AM class. We must have at least one person signed up for us to guarantee to be open.
We require that you sign into Wodify when you arrive at the gym and that you sign out when you leave so we can track your progress. There is a app you can put on your phone so you can do this just prior to arriving.
Check your ego at the door. Somewhere a high school kid is warming up with your PR.
We are not your parents. Clean up after yourselves. 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. Don’t chew gum, and really don’t spit gum on our floor. 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, put your jump ropes in your cubby or take it home. We all love chalk, however, let’s keep it in the bucket or on our hands. Don’t take it on a field trip around the gym, don’t use it to write on the floor.
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. NEVER drop a barbell loaded only with 10# or 15# plates. NEVER tie knots in our jump ropes. Our equipment was expensive, please respect that.
Bring things to our attention. If you notice that equipment is broken, lights are out, there’s no toilet paper, bring it to our attention so we can do something about it.
It is what it is (unless you are injured or new).
Accidents and Injuries
If at any time during a WOD you feel as though you have strained something or even worse, know you have hurt yourself, please stop what you are doing and let the coach know. Pushing through the pain is a bad idea and may make a minor injury substantially worse. Unfortunately it happens but it is usually a result of impatience. Don’t be greedy. Slow down. Ask questions. Ask for help. Practice safe habits. Mobilize everyday.
Don’t drag people down with a bad attitude. Be optimistic, have fun and push yourself and those around you to do better. Try hard. Effort earns respect.
Always strive to go a little heavier and a little faster. Never say, “I can’t.” When you want something you’ve never had, you have to do something you’ve never done. Push your limits….safely.
Don’t do it. No one cares what your score was. Everyone cares if you cheated. Be honest with everyone else, and be honest with yourself. Be sure you are doing the full range of motion and if you are uncertain what that is then just ask a coach. 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.
Rx, Rx+, and Range of Motion (ROM)
Exercises completed “as prescribed” are signified by an “Rx.” To do a workout Rx you must do the exact movements listed, use the prescribed weight for men and women (as appropriate), and use the prescribed range of motion (i.e., all pull-ups with full extension of the arms at the bottom). Range of Motion is always considered when determining Rx. Some workouts can be completed as Rx+. Rx+ has all the requirements of Rx, except the weight used and/or reps/rounds performed are more than prescribed.
Learn How to Count
If you lose count, the next number is always 1. If you know you have trouble keeping count, ask someone to count for you.
Come to class. For newbies, make sure you’re staying consistent (3 days a week). 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, you can stay before or after class to work on them. The gym is not open except during the times posted on the schedule. We offer 3 open gyms per week for you to complement our programing with. If you have extenuating circumstances please talk to us and we will see what we can accommodate and these times will be limited.
We Love Kids
Most of us have them and that’s why we have CF kids. We also know that sometimes the only way you can get a workout in is to either duct tape them to a chair at home or bring them with you. When you do, be cognizant of the people at the gym who are there sometimes just to escape their kids. For this and safety reasons we ask that kids remain in certain areas especially away from any weight lifting while we are wodding.
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. We don’t care who it is — if Ronni is deadlifting with a rounded back, you can call her out! Safety first!
“The main aim of the cool-down is to promote recovery and return the body to its pre-workout state. During a strenuous workout, your body goes through a number of stressful processes; muscle fibers, tendons and ligaments get damaged, and waste products build up within your body. The cool-down, performed properly, will assist your body in its repair process”
We will be adding a cool down at the end of every class. Please stay till the end of class, not only to cheer people on but to be part of the group for the cool down. If you can’t take a full hour to work on yourself you need to fix that.
We welcome new members from all over and are excited to have you. When you decide to come check us out or just know you want to join, give us a call and let us know you are coming so we can welcome you the right way. It’s important that we get to know all of our members a bit before they just jump into a WOD. We would like a chance to sit down to find out what your past experience looked like, how long you have been at this, what your goals are and if there are things we need to know such as restrictions and injuries. We will likely go over the movements to assure you can perform them in a safe and controlled way. This isn’t a test, we just need to make sure you your experience with us is the best it can be. This will also give us a chance to review our policies with you and get you signed up for the right membership package.