Hey CFD. Let’s have a little talk about gym etiquette. First of all please keep in mind that we want your time by us to be the best hour of your day. We ask for intensity and want you to let loose and have fun and get a little crazy. We want you to be passionate! However, we still need to maintain a bit of self-control so we are not wrecking equipment or the facility. With that said – here are some general run rules. If there are any questions please ask a coach.
CrossFit Develop Rules
• Leave your ego at the door. CrossFit is humbling to everyone, aim for progression not perfection! Trying to be perfect and better than everyone will leave you in tears.
• Come to class on time. There is lots of information in chalk-talk, you don’t want to miss it.
• Clean up after yourself. This includes equipment, personal belongings, drink bottles, chalk dust, sweat, blood, germs and other DNA.
• Don’t cheat! No one cares if you finish first or you finish last, but everyone will be mad if you cheat. Be honest with your fellow athletes and with yourself. This attitude drives progress. Trust the process and put in the work. After all it’s YOUR fitness.
• Cheer ‘em on! Don’t put your equipment away until everyone is finished with the WOD!
• NEVER drop an empty bar!
• Do not drop a bar loaded with either 10’s or 15’s alone.
• Control the bar to waste height when dropping.
• Barbells are to be unloaded and carried upright (parallel to your body) when putting away or taking out.
• Do not run into the walls at the end of the track (don’t even touch them). Turn if you need run-off room.
• Do not carry wallballs by the seam stitching.
• NEVER drop kettle bells or dumbbells.
• No kettle bells or dumbbells allowed on the track. Ever. Keep them on the rubber flooring.
• Do not work with kettle bells or dumbbells right on the edge of the track either so they slam down on the border or go careening across the floor.
• Do not drop kettle bells or dumbbells onto the plyo boxes. If you can’t set them down gently mid WOD then set them on the floor.
• Do not drag plyo boxes. Carry them or use the dolly that is next to the boxes.
• Do not punch, kick, body slam or otherwise act out involving yourself and/or the equipment. This is just dumb.
I know this is sometimes a touchy subject guys but we’ve been getting worse with this (the gym shows it after last week) and we need to fix it now. The only other option is to increase fees to help offset the cost in damages. No one wants this so please hold each other accountable. Lastly, please do not take anything personally in this list. We are ALL part of the CFD community. Let’s be the best community out there!
Other reminders:
Don’t forget that we have our first ever CrossFit Yoga this Sunday starting at 11am, it is $15/person. We will also be changing our open gym time this weekend since many families will have trick-or-treating going on this weekend. Open gym will be from 9:30 till 11 with the gym closing at 12 noon. Come in work some weaknesses or hit a quick WOD then get ready to feel great with CrossFit Yoga. That sounds like a great active rest day to me!
Lastly, this week Tuesday the 23rd during evening classes we will be having Dale from UR in to talk to all of you about supplements. If you have some availability in the evening please swing in. This will be a great educational opportunity. Also, who doesn’t like free samples!
Now let’s go smash this week CFD!
Here are the lifts of the week:
Monday – Thruster
Tuesday – Snatch
Wednesday – Deadlift
Thursday – Bench
Friday – C&J
Saturday – WOD
