You can scream, yell, swear, shout, cry, whimper, grunt, bleed, puke, pass gas or pass out, but JUST DON’T QUIT!
Scaling your WOD vs. Shaving your Rep – There is a huge difference between Scaling Your WOD and Shaving Your Reps. Scaling your WOD is encouraged and respected by coaches and your peers. Shaving your reps is discouraged by all. No one will care what your score is, but everyone will care if you cheat. Be honest with yourself and everyone else. Use full range of motion. Technique, Consistency THEN Intensity. Never cheat range of motion to go faster. If you’re looking over your shoulder to see if anyone sees you cut your run short or do fewer reps, you’re not scaling, your shaving your reps and cheating yourself.
Lying flat on your face – Unable to move in the middle of a workout can be considered “Scaling.”
Check your ego at the door – Somewhere a high school kid is warming up with your PR.
Know your limits – You know your body better than anyone else. Know when to back off and when to turn it up! If you get hurt you can’t train. If you can’t train, you can’t get more fit. You’re here to get more fit. Need advice? Ask your Coach.
Use the Coaches – They are there to help you become the best athlete you can be. Ask them questions. Ask them to critique your form. Ask them how to make yourself better.
Respect Your Coaches and Others – This means to listen to the coach, especially during instruction. If you’re a veteran and think you don’t need the instruction or technical training, then why does your form still suck? No one’s form is perfect enough, not even the coaches. Talking while the coach is instructing interferes with time management and the safety of each member of the class.
Respect the Box – Clean up after yourself & take care of the place. Get and put away your own equipment. Heck, help a friend. Clean up any chalk, blood, sweat, puke, hand marks or other DNA you may have left on your equipment or the floor. We have bottles of sanitizer available, please use them. Put things down gently. Dropping weight should be a necessity, not a convenience. Keep your weight under control. NEVER drop an empty barbell, kettlebells or dumbbells.
Introduce yourself to everyone in the class – Help us build our CrossFit family by making sure everyone feels welcome – besides, they may need to revive your unconscious body later, and “Hey dude, wake up!” is so impersonal.
We are a TEAM – We should work out as a team and FINISH TOGETHER. No one should strip their bars or put their equipment back until the last person is done the WOD. If you finish early, peel your ass off the floor to support, cheer, assist, push, motivate and encourage those around you to finish strong.
Set Goals – Everyone is at a different fitness level and should have different fitness goals. Set goals for yourself, no matter how big or small. Share those goals with your coaches and they’ll help you get there.
PRs will be celebrated like childbirth!
Learn how to count – If you lose count, the next number is always 1. You can use chalk, a whiteboard or a friend to help you keep track of your reps.
Get comfortable with being uncomfortable.
Have Fun! – While we are serious about our training, we really want everyone to have FUN in the process. Laugh and enjoy yourself.