1. Be early.  If you’re not early, you’re late. Give yourself enough time to sign in, change, and start warming up before class starts.  Those of you with smaller bladders may also want to reserve some time for a bathroom trip. Most likely that means showing up at least 10 minutes prior to class.

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

  3. Clean up.  Put away your toys. Clean up your sweat, blood and puke.  Don’t spit on our floor.  Ever.  Don’t chew gum.  Pick up your used tape, pens, notebooks, scrap papers, chalk, band-aids, water bottles and sweaty clothes.  Leave no trace, 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, hang up your jump ropes and bands.

  4. Chalk stays in the chalk bucket.  Don’t take it on a field trip around the gym, don’t use hand chalk to write on the floor.  Use as little as chalk on your hands as you need – clouds of chalk puffing everywhere are a sign you may be using too much. Are you chalking up because you need it or as an excuse to rest more? We have provided blackboard chalk for you to keep tally of your score on the little blackboards beside you during a wod. No writing or drawing on the floor. Ever.

  5. Respect our equipment.  Drop only if you have to. Put things down as gently as you can.  Bumpers are designed for dropping but please lower to waist height or lower first whenever you can.  ALWAYS keep your weight under control and dont let your barbell bounce all over the place.  NEVER drop an empty barbell.  NEVER drop a bar with just 5kg plates. NEVER drop kettlebells or dumbbells.  Our equipment was expensive, and the more we have to replace it, the more we’re going to have to charge you.

  6. 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.

  7. Try hard.  Effort earns respect. Work hard.  Don’t drag people down with a bad attitude.  Be optimistic, have fun and push yourself and those around you to do better.

  8. Be intelligent. The point of CrossFit is to get better at life. Being unable to workout tomorrow because you were pigheaded in the workout today is not in line with our goals.

  9. Don’t do stupid things. Follows on from the previous rule. Listen to Trainers. Technique first, then consistency, then intensity. If niggles occur – tell us. Do your mobility work.

  10. Let Trainers train. There’s a difference between supporting your fellow comrades and giving technical advice. Focus on your own technique and put your extra energy into encouraging others.

  11. Be polite. When the class starts let your Trainer be the centre of attention. Wind up those conversations and save your air for the wod later on – you’ll probably need it. Our Trainers have permission to tell you to shut-up if they need to. 

  12. Know the name of the person standing beside you. Make a point of saying hi and introducing yourself to any people in your session that you haven’t met before (the whiteboard is a great way to remember names).

  13. Don’t cheat.  No one cares what your score was.  Everyone cares if you cheated. Be honest with everyone else, and be honest with yourself.  You know what full range of motion is (if in doubt ask!), so there’s no excuse for shoddy reps.  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.

  14. 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 grab a piece of chalk (the same as what your school teacher used for those of us old enough to remember) and jot your count on one of the little blackboards provide for this purpose.  If you want to get on a leaderboard, you MUST have someone count for you.  If no one saw it, it didn’t happen.

  15. Come to the wods. For newbies, make sure you’re staying consistent. Don’t cherry pick the wods.  For old hands, don’t start thinking that it’s okay to just do your own thing whenever you want to.  By participating in the wods 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, keep an eye out for Open Gym times.  The gym is not open all day except during the times posted on the schedule.

  16. Take ownership. 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 box.  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 the Head Trainer is deadlifting with a rounded back, you can call him out!  Safety first!

  17. Keep the kiddies at home please. CFF has a great community, and many of us have children whom we love dearly. Unfortunately the gym is not a safe place for kids to hang out and there is no safe place for them to sit unsupervised while you do the wod. An ipad or similar device is not considered supervision. Other children are not considered supervision. 

© 2021 by CrossFit Flourish. Get Better Every Day.

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