Learn to safely and properly perform the workouts and movements
Receive well educated training from professional coaches
Improve your athletics performance, physique and overall fitness.
Have fun and make friends
To be encouraged, supported and respected.
Engage yourself in the community! – Arrive Early, Stay late. Cheer, clap and encourage others. Anything less is to cheat yourself of the experience and to rob others of the gift of your presence and support as part of the community.
Be on time – It shows respect to your coaches and fellow athletes. If you ARE late… You must still complete the general warm-up before you jump in. This is not negotiable. If you are more than 20 minutes late you missed it, join the next class.
Don’t make excuses – DO NOT use the words “I can’t”…that’s an immediate 10 burpee penalty! If you think you can or can’t, either way you’re right. This is a place to push your limits.
Cheating is lame – Do every rep, with solid technique, no matter the time it takes. You only cheat yourself of the opportunity to become a better athlete and person. There is no honor in cheating, what joy is there in a victory you didn’t earn?
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, or mark it with chalk.
Check your ego at the door – Accidents and injuries happen, but are usually the result of impatience. Slow down. Ask questions. Ask for help. Somewhere, someone is warming up with your PR.
Respect the equipment – Empty barbells were not designed to be dropped (neither are kettlebells or dumbbells). We don’t wants our toys, our rubber flooring, you or someone else broken unnecessarily.
Write it down – Whether its on a piece of paper or on your smartphone, how else will you know how you have improved! Always check what the weight/time was on a workout or lift you previously did BEFORE you do it again. 20 burpee penalty for not writing it down. Check out the MyWOD app for tracking.
Make sure your name goes on the white board as well or prepare for a 20 burpee penalty next class!
Listen up – If you hear a coach making an announcement or attempting to give instruction to the class as a whole, then pipe down and listen. If you cannot hear, then come closer. If we have to explain things twice because you weren’t paying attention the first time, you will receive a 20 burpee penalty.
Clean up – Put away your equipment, clean your spit, sweat, blood, tears, chalk, dirt, whatever, after your WOD. Chalk is useful, sometimes even necessary. It is also very messy. Keep the chalk in the chalk buckets. Pick up your chalk pieces after your done!
Get into it – Grunting, screaming, cussing and otherwise making noise are all welcome and encouraged during a workout. There is such a thing as gentle, quiet strength, although most of us haven’t mastered that yet. There can also be such a thing as too loud, crass, gross, or rude – please be respectful!
Have fun, work hard, and take pride in what you accomplish every day!