1. HAVE FUN, GET LOUD & ENCOURAGE OTHERS

Cheer, clap, yell and encourage others as they struggle, scream, shout and push their way through the Workout of the Day (WOD). Even if you finish first you are expected to cheer on and pump up your fellow CFLN athletes.

2. BE FRIENDLY

Introduce yourself to new people and say “hi” to anyone you don’t know prior to the beginning of class or during the warm up.  We’re all here because we share a common passion for life, hard work, health and self-reliance – these are your kind of people. Not knowing the names of your new fellow athletes will result in BURPEES – you’ve been warned.

3. DON'T LEAVE YOUR BRAIN AT THE DOOR

You are always responsible for your own health and safety while training at CFLN. Maintain awareness of your surroundings; i.e., don’t stand near someone that is lifting or walk in front of someone swinging a kettlebell or jumping rope. If there is teaching going on, stay quiet. If there is a WOD going on, stay out of the way. Fight the tendency to lose your mind when you’re working hard and maintain situational awareness at all times.

If you don’t feel safe doing something, don’t do it - if you’re not prepared for the potential consequences of exceeding your limits, don’t attempt to exceed them – period! If you’re unsure ask a coach.

4. DO LEAVE YOUR BAGGAGE AT THE DOOR

Don’t bring your personal, family, relationship or job problems with you to class. There’s no room at CFLN for BS attitudes towards other members or coaches. This gym is a sanctuary for all members that come to train...a place to get away from it all on a daily basis.

5. LEAVE YOUR EGO AT THE DOOR TOO

Focus on how you perform not how others perform. If you’re holding back because you’re afraid of looking silly or weak, you’re missing out. Progress only happens when you’re outside of your comfort zone – failing is perfectly fine and expected...not trying hard is completely unacceptable.

6. REGISTER FOR EACH TRAINING SESSION

Registering for every class through our website is mandatory. This ensures that we have enough coaches and equipment on-hand to give you the training and attention you expect. There is a one-hour registration lockout for each class – if you want to attend and are inside that window you must send an email to coaches@crossfitln.com expressing your intent to attend. If you arrive without registering or emailing, it’s at the coach’s discretion if you will be allowed to join the class.

Likewise, if you register but can’t make it, be sure to cancel your reservation online at least 60 minutes prior to class so that spots open up for your fellow athletes that want to train at that time slot. Late cancellation/no-show fees apply after two consecutive offenses

7. BE ON TIME AND READY TO TRAIN

Out of consideration for your coaches and fellow athletes don’t just show up right at the scheduled training time and take your time settling in; we don’t want to cut your training short or disrupt the training of your fellow athletes to catch you up when you’re late. You must get permission from the coach to join late; it will be the coach’s discretion. You will be assigned 10 BURPEES for every minute late to class – no exceptions - you have been warned.

8. COACHES COACH - ATHLETES TRAIN

During training, if the coach is talking, everyone else should be quiet and listening. This isn’t to satisfy the coach’s ego rather it’s to ensure that everyone gets the coaching they came for and to efficiently utilize the one- hour class period. When a coach tells you to stop, drop-it, slow down, reduce weight, etc., do it immediately – no whining, no attitude. While we highly encourage you to cheer-on your fellow athletes we do ask that you leave the technical advice and coaching to the coaches.

9. DRESS CODE

No shirt – No shoes – NO WOD; we don’t believe that anyone needs to take their shirt and/or shoes off to do the WOD … no exceptions.

10. DON'T DEPEND ON CRUTCHES

Minimize/avoid using tape, gloves, grips, wraps, belts, bands, etc. We are here to strengthen your entire body, especially your grip, midline and joint stability. Artificial supports can impede this goal. These crutches may only be used in certain circumstances. Ask your coach before each WOD if you think you need them.

11. DON'T CHEAT

There is nothing more shameful among CrossFitters than a cheater. If you are unable or unwilling to do full-range of motion or the prescribed distance, reps, movements, weights or time, just say so! There is no shame in scaling down a workout if you must. Don’t take credit for an Rx score that you didn’t earn. Remember: if you cheat you’re only cheating one person - yourself!

12. WORK HARD

We respect hard work - period. No matter how much you need to scale down your workout or how long it takes you, as long as you are pushing hard to redefine your limits every day, you will have earned everyone’s respect. When you begin CrossFit training you need to strictly adhere to the CFLN WOD Training Progression:

• Strive for full Range of Motion (ROM)
• Count of reps or distance,
• Rx movements
• Rx weights

Remember, no one is impressed that you finished fast if you cut corners on your ROM, reps, distance, movements or weights.

13. CLEAN UP AFTER YOURSELF

Leave no trace. Put all equipment back neatly where it belongs, wipe down bars and equipment, clean up your blood, sweat, tears, chalk etc. This policy applies to the bathroom too. We have the box professionally cleaned three times per week but every member has an obligation to help maintain our house on a daily basis.