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The rules

I. Arrive early and stay late

Be on time. Being late disrupts the class and you miss crucials parts of the warm-up. When your workout is done cheer, clap and encourage others.

II. Welcome those who are new

CrossFit is community driven. Extend your hand in friendship and help those who need help. Support each other!

III. Leave your ego at the door

It’s likely it will be handed to you if you don’t. Never forget somewhere a high school kid is warming up with your PR.

IV. Negativity will not be tolerated

Do not use the words “I can’t”. Everyone can! It may take some time, but if you really want to do something you will be able do it.

V. Keep it clean

Clean up and put away all equipment after each workout. Clean up sweat, spit, blood, chalk, dirt, vomit, handprints, … Failure to do so will result in burpees.

VI. Be respectful of our equipment

Empty barbells, barbells with 10lb or 15lb plates, dumbells and kettlebells are not designed to be dropped. We don’t want our toys, you or anyone else getting broken unnecessarily. Respect the equipment by using it heavy and hard, but don’t abuse it!

VII. Cheating is lame

“How you do anything is how you do everything”, you don’t want to be labeled a cheater, right? Besides it will bring the morale of the community down and that will not be accepted.

VIII. Have fun but work hard

You will be required to lift heavy shit, squat when you’re sore and do alot of burpees when you screw up. You might as well do it with a smile on your face!

IX. Have standards

Chest to ground, chin over bar, full extension, below parallel,… be familiar with these cues and know what they mean. Remember: There is no shortcut to getting strong or fit. First comes form, then comes weight and intensity.