When possible, be early. Having enough time to switch shoes and/or clothes will be ideal to keeping our classes on time and your time here as productive as possible; also give yourself enough time to change, and do any specialized stretching you may need prior to the start of class.

Check your ego at the door. Somewhere a high school kid is warming up with your PR.

Negativity will not be tolerated. This is a facility of awesomeness, not highschool drama. Keep that shit  far away from here. Poor attitudes and non-supportive attitudes can be grounds for termination of contracts. Work hard.  Dont drag people down with a bad attitude.  Be optimistic, have fun and push yourself and those around you to do better.

Your Mom doesn’t work here, so clean up after your self. Used tape, markers, chalk, band-aids, water bottles and sweaty clothes all have a place, and its not on the gym floor. Please be respectful of gym and the resources we provide you with. Please put back any and all equipment used in warm-ups and/or workouts when the class has ended.

Your DNA and our Facility. Blood, Sweat, Skin, and Spit cannot remain on our equipment upon you finishing your training. If your DNA is on something, make sure to clean and sanitize it.

Be respectful of our equipment. Dropping anything should be 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.  ALWAYS keep your weight under control.  NEVER drop an empty barbell.  NEVER drop a kettlebell or dumbbell. Our equipment is expensive, treat it with respect.

Bring things to our attention. If you notice that equipment is broken, lights are out, theres no toilet paper, bring it to our attention so we can do something about it.

Go Heavy. The only way to get stronger is to increase the load overtime. Results are a linear progression. Always strive to go a little heavier and a little faster. Push your limits while staying safe. If you don’t know how much weight to use, ask a coach; don’t cop out and use an ‘easy’ weight.

Scores and Results are Earned.  Cheating is lame. Be honest with everyone else, and be honest with yourself.  You know what full range of motion is, so theres no excuse for shoddy reps.  If someone calls you out for doing something wrong, listen to them. Constructive criticism can only help in the long run.

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. Grab a small whiteboard and marker, or use sweat-tallies. Take accountability for your work in here. We put a lot of commitment into your fitness and its important that you do as well.

Come to class. Become consistent. Utilize the fact that you have a coach with you in every class. ASK QUESTIONS, OR ASK FOR HELP. When there’s a group talk at the whiteboard, don’t go and set up your equipment.

Don’t Cherry-pick WODs. Picking and choosing workouts based on ‘what you want to do’ will almost guarantee plateauing results. CrossFit is about being well-rounded, not just showing up on days that you can post a good score. Not recording a score is just as worse. Accountability is king, be proud of your day’s efforts.

Taking ownership. Be responsible and respectful and take pride in your gym.  Dont 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’re all friends here, but sometimes we all need a little kick in the butt. Real friends don’t let friends look stupid.