Check your ego at the door. There is always someone out there bigger, faster and stronger than you.
You are most likely not a master at any of the movements you will do here and that is part of the reason you are here, and most of the reason for the Coaches.
Leave your “Can’t” and your foul language at home.
Be on time for class. Give yourself enough time to change clothes, put on your shoes, and warmup.
Respecting people means respecting other people’s time.
Clean up after yourself. Clean up your sweat, blood and chalk. Pick up your used tape, pens, notebooks, bandages, water bottles and sweaty clothes.
Put away all the equipment you used.
Respect the equipment. Put things down gently. Dropping weight should be a necessity, not a convenience. Keep your weight under control.
NEVER drop an empty barbell. Don’t drop the kettlebells at all.
Take ownership. If you notice that equipment is broken, lights are out, there’s no toilet paper, bring it to our attention so we can fix it.
Be an active part of our Community. Introduce yourself to everyone you don’t know. Post on our website. Follow us on Facebook and Twitter.
Come out to our social events. Make everyone around you better.
Know your limits. Know when to back off and when to turn it up. If you get hurt you can’t train. If you can’t train, you can’t get more fit.
You’re here to get more fit. Need advice? Ask your Coach.
Don’t cheat. No one will care what your score is, but everyone will care if you cheat. Be honest with yourself and everyone else.
Use full range of motion. If you lose count, the next number is always 1.
Come to class regularly. Get consistent with your training. Don’t just do your own thing.
Everyone needs coaching and can benefit from working on the basics.
Don’t let injuries get in your way. There are always substitutions and modifications that you can make.
You are responsible for your own fitness, health and safety. Our workouts are tough. The weight is heavy.
If you need to scale back, or aren’t comfortable, tell the coach, and do so. This is being smart, not weak.
Don’t worry about how you look. Worry about how you perform.
Use the Coaches. They are there to help you become the best athlete you can be. Ask them questions. Ask them to critique your form.
Ask them how to make yourself better.
OPEN GYM RULES
Open gym is included in unlimited memberships or will count as 1 of your 3 classes per week if enrolled in 3x weekly membership.
For 3x weekly athletes, no more than 1 of your 3 classes can be an Open gym period.
Additional open gym passes can be purchased for $5/day
You must have completed the Intro Class to attend open gym
Open Gym is not a coached session. A coach will be on premises but no class will be led.
Open Gym is intended as a skill/cardio/lifting time block. If you work some conditioning into this time that is fine BUT:
Certain forms of maximum intensity exercise are not permitted. This is a safety issue and will require some judgment on your part. Examples of “not allowed” will be things like (but not limited to) 1RM Snatch/Clean & Jerk/Squat/Deadlift/Bench Press, Fran/Diane/Elizabeth/Linda/Christine-or any hero WOD. However – if you want to max out your doubleunders, row a 2K for time, or see how many situps you can do in 2 minutes, knock yourself out. This policy is subject to interpretation by the coach on staff and if there are any questions the coach has the right to squash any unsafe activity at any time. Coaches have earned the right to workout at their discretion and may be doing some of these things during open gym, this is a privilege afforded by being a coach. Our insurance company thanks you for your cooperation.
Make sure you have a plan for what you are going to do before coming to Open Gym
Equipment will be allocated on a first-come, first-served basis
Please put away anything you got out or re-arranged to do your workout.
Strength time during olympic lifting class will be subject to equipment in use by the class, but there is normally enough to allow 8-10 other athletes access to most of what they would need.