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  1. Be early.  Please give yourself enough time to be signed in, change, and have all your gear ready before class starts.   Most likely that means showing up at least 10 minutes prior to your class start time.

  2. Clean up.  Please make sure you leave the gym the way you found it.  Please put away all your gear.  Clean up your sweat, blood and puke! (YES! it has been known to happen!).  Please don’t spit on our floor.  YUK.  No chewing gum while working out. Put away all the equipment you used back where it belongs.  

  3. Chalk stays in the chalk bucket.  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 please.

  4. 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 don't 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.

  5. 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.

  6. 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.

  7. 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.  We want you to be able to function before and after your workout.  

  8. 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.

  9. 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.

  10. 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. 

  11. 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).

  12. Don’t cheat.  No one cares what your score was.  But everyone cares if you cheat. Be honest with everyone else, and be honest with yourself.  

  13. 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.

  14. 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!

  15. Make this hour your BEST hour. For a lot of us the hour we have to workout can be and is often the best hour of our day!  It can really set you up for the rest of you day.  Or de stress and ready for the night.  

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