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House Rules

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House Rules

As we grow, it’s becoming more and more important that everyone respects our shared gym space and equipment. Therefore, we would like you to focus on being the best member of our gym community that you can be! To that end, we’ve formalized the House Rules – to serve as a reminder of what we expect from you, our members. We want to ensure our Box continues to be a fun and safe environment for everyone. Please read, understand and keep these rules in mind while training:

We are now offering up to 7 WODs per day, but there are always times that will be more crowded than others.  Please keep this in mind and reserve a spot in classes ahead of time, especially for classes during the peak evening hours.  If you will not be able to make it to a class for which you have reserved, please login and cancel your reservation so that others can take your place.

Give yourself enough time to check in at the iPad (or on your app) and prepare for the WOD. Review the whiteboard to see whether you’ll need specific gear like weightlifting shoes, tape, wrist wraps, knee sleeves, etc., and be prepared before class begins. Disruptions to run to your cubby means that you miss the instructions and demonstrations, and repeating these takes time away from the class.  Be on time!

There will be a 5-minute grace period for both the Coach and Members. After that, expect the penalty:

10min late = 30 Burpees

15min late = 50 Burpees

Arrive after warm-up = early for next class!!  Also, 10min after class begins, we reserve the right to give your reserved spot to anyone on the waitlist.

We are all here to learn. Be Humble, be Kind, and be Welcoming to all our new members, current members, and neighbors. The strength of CrossFit SoBro is our community. Remember, you were NEW here once, too!

Always treat CrossFit SoBro Staff with the utmost respect at all times. If you’re not a Coach or a certified CrossFit Trainer, then step back and let us do our jobs.  Do not talk over the Coach.  Do not walk away when the Coach is coaching.  Please be patient and allow us to answer any questions – you may have the same one without realizing it!  And finally, trust us. We are trained in this stuff and that’s what we’re here for!

Disrespect of the Coach or of other Members will NOT be tolerated.  If you are having a bad day, take it out on the cleans, not on the Coach; otherwise you will be asked to leave class for the day.

Well, not necessarily literally. But we are a community; we are a team. We support and encourage each other, not tear each other down.  Always treat your fellow Members with the utmost respect and courtesy at all times.

When you finish your workout, don’t disrupt your fellow members by walking through their space or putting away your equipment while they are still working.  You are a team; support your teammates and help them finish their workout.  They would do the same for you.

This is your equipment; please do not abuse it.  Put things down gently; you wouldn’t drop a box of your Grandmother’s valuables, would you?  That’s what we are training for: functional fitness.  Remember?

 Dropping weight should be a necessity, not a convenience.  Bumper plates are designed to muffle the sound, not for dropping every rep of Fran.  If you must drop the weight, ALWAYS keep it under control.  NEVER drop a kettlebell or dumbbell; and NEVER DROP EMPTY BARS.

  1. offense = 30 Burpees
  2. offense = 30 Burpees for the whole Team/Class
  3. offense = Banned from Barbells for a month. Yes, we are serious.

Please leave your boots in the boot trays in bad weather, hang your coats, and store your belongings in the cubbies provided – if you keep your things together, you are less likely to leave something behind.  Pack it in; pack it out!

 And take pride in your community.  Don’t let others get away with things that are bad for them or bad for the gym.  Remind people to take their belongings with them and pick up their water bottles.  Always dispose of your trash, food, and recyclables in the proper places.  This includes your used tape, markers, chalk, Band-Aids, water bottles, and sweaty clothes.

Put away your equipment when everyone has finished the WOD. That means returning it to the place where you found it – stack the boxes, rack the bars, put away the plates, and hang up your jump ropes. Keep the chalk in the bucket, not on the floor.  And please clean up your sweat and/or blood from the equipment – ew.

We think this speaks for itself.

We are not responsible for any personal property lost or left behind in the gym.  If we find items left behind, they will be set aside until claimed (and donated if unclaimed after extended periods of time) and you will likely incur a burpee penalty.

If you notice that equipment is broken, lights are out, there’s no paper towels, let us know so we can do something about it.

Watch authentic videos, attend seminars, and read articles/books/journals to build your repertoire of professional information about CrossFit.

Write the results of the WOD on the board, so others after you can rise to your challenge. Record your goals and achievements on the whiteboard. This is important to our programming and helps us to know what works or doesn’t work for you.

Use our resources, such as Beyond the Whiteboard, to track your progress toward the goals you set for yourself.  Make a commitment to adjust your life and habits for the better; live healthier and happier and share that with your friends and family!

Work hard. Don’t drag people down with a bad attitude.  Be optimistic, have fun, and push yourself and those around you to do better. Go hard or go home. The only way to get stronger is to increase the load.  Always strive to go a little heavier and a little faster.  Never say, “I can’t.”  Push your limits. When you want something you’ve never had, you have to do something you’ve never done!

No one cares what your score was. Everyone cares if you cheated. Show integrity by being honest with yourself as well as everyone else.  You know what full range of motion is; there’s no excuse for shoddy reps! If someone calls you out for doing something wrong, listen to them.  The person watching you has a much better perspective on what you’re doing than you do.  They’re breathing gently and probably experiencing a restful glow and a sub-60 heart rate. You’re halfway through Fran. You’re biased, trust us.

For newbies and veterans alike, in order to see results you must learn the mechanics of the movements and be consistent with them. Intensity should only come after these two have been mastered. Listen to the coach. (S)he is there for a reason!