Gym Rules

1. HAVE FUN AND ENCOURAGE OTHERS!

Cheer, clap, and encourage others as they struggle, scream, and push their way through the WOD’s. Even if you finish first, don’t flee the scene. Even when you are gasping for air, use that precious breath to cheer on and pump up our fellow athletes of all levels to the very end, just as they would for us.

2. WORK HARD AND PUSH YOURSELF!

We respect hard work, period. No matter how much you need to scale down your workout or how long it takes you, as long as you are pushing hard to redefine your limits, you have earned everyone’s respect. The last thing we care about is how fast you finish. We honor and praise the athlete that finishes dead-last because they chose the hard road, fighting for full ROM, going the full distance, doing all of the reps, harder movements, and heavier loads. If it felt easy, you did it wrong.

3. SHOW UP ON TIME…DON’T BE LATE!

Be on time and ready to start training at the scheduled class time. Out of consideration and respect for your coaches and fellow athletes, don’t show up late or right at the scheduled training time and then take your time settling in. For every minute that you are late, you will be required to perform 10 burpees before joining the class. If you arrive more than 5 minutes late, it will be up to the coaches discretion if you are allowed to join the class. You have been warned.

4. LET COACHES COACH AND LISTEN!

If the coach is talking, everyone else must stop talking. This is not to satisfy the coach’s ego; it is to ensure that everyone gets the proper coaching they came for and to ensure that we are all working efficiently to do more work in less time. When a coach gives instructions or tells you to stop, slow down, reduce weight, etc., please do it immediately – no whining, no attitude, no delay. We as coaches are looking out for your saftey and your best interest. Trust us. Yes, we encourage you to cheer-on your fellow athletes, but please leave any technical advice and coaching to the coaches. We have experienced coaches who’s reasons for doing things a certain way may not be obvious to you.

5. PUT YOUR EQUIPMENT AWAY AND CLEAN UP YOUR DNA!

Put all equipment back neatly where it belongs, wipe down bars and equipment, clean up your blood, sweat, tears, chalk, etc. If you make a mess in the bathroom, clean it immediately. Don’t leave any personal belongings behind; they will be donated to charity.

6. BE AWARE OF YOUR SURROUNDINGS!

You are always responsible for your own health and safety. Maintain awareness of your surroundings; don’t stand near someone that is lifting or walk in front of a swinging kettlebell for example. If there is teaching going on, stay quiet. If there is a WOD going on, stay out of the way. Fight the tendency to lose your mind when you’re working hard and maintain awareness at all times. When you are done with your WOD, do not collapse in the danger-zone; get in the clear, catch your breath and cheer on from the sidelines. If you don’t feel safe doing something, don’t do it. If you’re not prepared for the potential consequences of exceeding your limits, don’t attempt to exceed them.

7. LEAVE YOUR BAGGAGE AND EGO AT THE DOOR!

Don’t bring your personal, family, relationship or job problems with you to class or training sessions. This gym is your sanctuary. This is where we come to get away from it all. However, If you need someone to talk to about personal  issues, please feel free to call text or email your coaches. We are a family and we are here for you. Always focus on proper form and technique and do not worry about how may look to others. If you’re holding back because you’re afraid of looking silly or weak, you’re missing out. Progress only happens when you’re willing to safely push the limits. Do NOT sacrifice good form so you can lift the heavy weight.  If you really are a bad ass Crossfit Beast, you don’t need to tell us. Just prove it with your integrity, technique, range of motion, times,  and last but not least, weights.

8. WELCOME THE NEW PEOPLE!

Introduce yourself  and say “HI” to new people and your new friends. We’re all here because we share a common passion for life, hard work, health and fitness. We all started somewhere and have all been a NEWBIE at one point so make the new guy or girl feel comfortable by showing them the ropes. Remember we are a REFLEX family, so welcome everyone with open arms.

9. BE FRESH AND CLEAN!

Work up a serious sweat while you’re here, but out of consideration for your fellow athletes and coaches, please arrive fresh and clean. Use deoderant, brush your teeth, and take a shower once in a while.

10. DON’T  BE A CHEATER!

There is nothing more shameful among CrossFitters than a cheater. If you are unable or unwilling to do full-range of motion or the prescribed distance, reps, movements, weights or time, just say so! There is no shame in scaling down a workout if you must, but shout it out, literally. Don’t take credit for an Rx score that you DID NOT EARN. If you can’t count then have a coach count for you. Our coaches count the reps of random athletes during every WOD.  Be honest with yourself and with us. We know you can do it. No one is impressed that you finished fast if you cut corners on your range of motion, reps, distance, movements or weights.

 

Jason WhiteGym Rules