1. BE EARLY ….EARLY IS ON TIME, ON TIME IS LATE!!
Give yourself enough time to change, use the restroom, wrap your wrists, put on your gear or whatever else you need to do before class starts. We are adults here and understand that life happens and everyone will be late from time to time. If you are late, we simply ask that you jump in the class, catch up on the warm-up on your own and then join the group. Do not disrupt the coach or the class; it is disrespectful to everyone else who made it in on time.
2. PLEASE CLEAN UP AFTER YOURSELF…
Clean up your chalk, sweat, blood, and puke. Pick up your used tape, pens, notebooks, scrap papers, CHALK, band-aids, water bottles, and sweaty clothes. Put all equipment you used back where it belongs. Stack the boxes neatly, put the bars in the racks, stack or rack the plates neatly, put the KB’s back in order and hang up your jump ropes. Please return all equipment to its home.
3. RESPECT THE EQUIPMENT. DROP AS A LAST RESORT…
Put things down gently. Dropping weight should be a necessity, not a convenience. Bumper plates are designed for emergency dropping, not every rep during a tough workout. Always keep your weight under control. If you must drop, do NOT drop from overhead, guide the weight down first. NEVER drop an empty barbell. Please do not drop the kettlebells or barbells with 10lb plates or less on them.
4. GUEST POLICY…
Please let us know if you will be bringing a friend or family member to try out CrossFit. Of course we encourage and welcome you to bring guests, as this is how CrossFit grows! Please check with us so that we can let you know our schedule, as we will want extra coaches so that your guest gets the attention they deserve, we only like to schedule a certain number of “newbies” per class so that the rest of the class is not slowed down or held back.
5. GREET NEW MEMBERS
We were all a newbie at one point and know that CrossFit can be intimidating for a newbie. So please take the time to introduce yourself to new members. For you newbies, introduce yourself to all members, these are the people you are going to shed blood, sweat, and tears with!!!
6. WE ARE A TEAM
And we should work out as a team and FINISH TOGETHER. Encourage those around you to finish strong if you finish before them. Help them through it, cheer them on, give them tips… this is what we do at CrossFit Ripped.
When using chalk, please keep hands in the bucket. Chalk can get pretty messy, so keep as much in the bucket as possible. Using chalk for pullups works for a few, but is dangerous for most. The chalk can get pasty and peel the skin away even faster. Use with caution on the pullup bars, and bring a towel to dry your hands. If you take a piece of chalk with you to a spot, PUT IT BACK in the bucket when you’re done. If you use chalk to keep count please sweep it up, and then wipe it up.
8. CHECK OUR WEBSITE AND WODIFY DAILY
If you’re reading this, you did…so thanks! Our website is our way of communicating with you. Know the WOD before you come in. We also post helpful training articles and technique pointers, as well as notifications of events…and sometimes even cool pictures and videos of members puking! Who would want to miss that?!
9. CHILDREN ARE NOT ALLOWED ON THE GYM FLOOR DURING ACTIVE WOD SESSIONS…
This is for obvious reasons. We love kids, and want to keep them around; afterall, this is a family gym- but their safety is #1. Please keep a close eye on your kids and clean up after them. The equipment in our BOX is very inviting to children, so please keep them away from the equipment as there are many potential hazards.
10. EAT RIGHT & SLEEP!!
For optimal results, we recommend Paleo – or a version of it depending on your specific goals. This will provide you with the best body composition, performance, and health. You will absolutely hum with energy and power. If you are unsure what to eat or how to structure your meals, see your coaches and schedule a one-on-one session. SLEEP!! Seriously. This is where the magic happens. Sleep is your express train to recovery, so get as much as possible.
11. DRESS CODE
We don’t have one! Dresses are totally optional! If you take off your shirt, we’ll take off ours!
12. BRING YOUR OWN “TOOLS”
This includes tape, gloves, towels, water, mats, tape, tape, tape, and did we mention tape?
13. ENTER YOUR RESULTS TO WODIFY…
As a member of CFR you have access to one of the best performance tracking software’s in the fitness industry. Everyone should be entering their results every single day to track their progress and to record their strength and WODS. This is the only way to see true documented, measurable results…and its FREE to you!!
15. WORK HARD, STAY FOCUSED, AND GET INVOLVED
Get focused for your WODS. It is one hour per day, 5 to 6 days per week. This is your time to shine, to spoil yourself, and feel the best you’ve ever felt. Go hard, heavy (yet safe), fast, and use the techniques you have learned, and you will be rewarded! Get involved with your fellow members, stay after and work on your weaknesses, help those around you, and even compete in local, state, national CrossFit competitions. This is not only about getting in the best shape of your life, it’s about being part of a community, something bigger than just looking good naked. Go to an event just to watch and you will all see what we are talking about. Bottom line, CrossFit can be one of the most exciting parts of your life. There is nothing else like it! And of course, above all else, have FUN!
16. Lastly… Check your ego at the door and be humble…
Somewhere a high school kid is warming up with your PR!!!