We cover a lot in class and utilize every minute. No, we won’t lock the doors five minutes after class starts however, if you’re late, please assimilate into class by mimicking what you see going on! 

Please check your ego at the door. You’re going to be first in workouts - and last. The coaches are going to take weight off your bar and tell you to go heavier. We care just as much about how well you move as how fast you go in the workout. The coaches are there to help you improve now and long into the future - trust us, we have your best interest in mind.

Please introduce yourself to newbies (or someone you don’t recognize). Remember when you were the new guy or gal? A friendly introduction goes a long way. Don't be a prick, nobody likes them.

Yes, we know you’re cool, and we know how empowering it is to drop a barbell from overhead. You know what’s not empowering? When you barbell drops to the floor and dances into someone else’s shin injuring them for weeks. Not sure what ghost-riding looks like? Ask your coach next time in class.

Do NOT drop empty barbells on the ground or shuck weight from the barbell and allow the bell to crash into the ground. We use an empty barbell a lot in class for drill and form work. When putting the barbell down, gently place it on the ground with the utmost care and admiration for the fine piece of equipment that is a barbell.

You have to clean-up after yourself. It’s your responsibility to get out and put away your equipment, count your reps, get your own tissue, and clean off your bars. Plus, by carrying those huge Rogue boxes all the way across the shop, you’ll gain a lot of fitness.

Children who can behave while their parents workout are welcome to come to the Box with Mom or Dad. They are not allowed at any point to come onto the training floor/area. Sure we like kids; however, the safety of the children and quality of the athletes’ training environment demands this arrangement. If children are disrupting classes our Coaches have the right to resolve the situation if the parents/guardians will not. 

Every athlete pushes them self differently. You can scream, cuss, cry, go to your happy place, bleed, or even rest…just don’t quit. Talk to the coaches, communicate with us when you’re on the verge or feeling defeated, we can help. The human body is capable of more than you can comprehend; challenge it accordingly.

The coaches' commitment to you is that we will come energetic and prepared for the day’s class. We’ll be armored with a class plan, varied and relevant scaling options, and we will provide a class format that is professional, organized, and well-coached. We ask that you, our athlete, come prepared for class. Know the workout, look up past Benchmarks and 1 rep maxes when relevant, and have any personal equipment squared away and ready to go. 

It doesn't matter if you have been coming to CrossFit for 5 years or 5 months, it is disrespectful to have your own conversation or do your own thing while a coach is giving a WOD brief. You may know every movement in the workout but others may not. Please be patient and quiet so that everyone can get the full benefit of the daily workout brief. 

Record your daily training, especially your benchmarks and RMs. We quantify our training progress through benchmarks, & numbers not mirror selfies. Write it down or log it on your app, but keep track of your progress. Don't train blindly.