1. Arrive EARLY and stay LATE.
Cheer, clap, and encourage others. Anything less is to cheat yourself of the experience, and to rob others of the gift of your presence and support as part of the community. Besides, if you are more than 15 minutes late, well you’ll just have to wait….for the next class.
2. Accidents and injuries happen and usually come as a result of impatience.
Don’t be greedy. Slow down. Ask questions. Ask for help. Check your ego at the door.
3. EMPTY barbells were not designed to be dropped or stepped on (neither were kettlebells).
We don’t want our toys, our rubber flooring, you, or someone else broken unnecessarily.
4. Chalk is useful, even necessary.
It is also messy. Use as much as you need, but keep the excess inside the chalk bucket because all the extra dust keeps breaking our vacuum cleaner!
5. Clean up and put away all equipment after each workout.
Clean up sweat, spit, blood, chalk, dirt, vomit, handprints, and whatever else you’ve left behind (but please be mindful of others still working out & help them finish the workout with your cheers, encouraging words, and presence)! Let's clean up our toys after EVERYONE is done.
6. Grunting, screaming, cursing and otherwise making noise are all welcome and encouraged during a workout.
There is such a thing as gentle, quiet strength, although most of us haven’t mastered that yet. Also remember that there can be such a thing as too loud, crass, gross, or rude – please be respectful as there are little kids next door.
7. Never say, “I can’t”.
Self pity accomplishes nothing & may get you penalty burpees!!
8. Leave your personal/job/family problems at the door.
The gym is our sanctuary from all that crap. Make it yours.
9. The athlete is responsible for his/her own fitness, health and safety.
Our workouts are tough. The weights are heavy. If you need to pull back, or aren’t comfortable, tell the coach, and do so. This is being smart, not weak!
10. Don’t cheat.
Keep an accurate count. If you must “scale” a workout and reduce reps or load, that's fine. Just be honest and inform the coach.
11. Introduce yourself to newcomers.
As they may need to revive your unconscious body later. We like to consider ourselves a community or extended family. Get to know your fellow workout partners, you are sharing a special hour.
12. You will need to squat.
End of story. GET OVER IT!
13. You can scream, yell, swear, shout, cry, whimper, grunt, bleed and puke.
Just don’t quit! In the end, when it's all over, you'll be glad you stuck with it & finished the task.
14. Bring your friends and family.
Because let’s face it…when you look like sh*t you don’t want to be around strangers.