Give yourself enough time to change, use the restroom, stretch, warm-up, and work on weaknesses before the class starts. If you miss the class warm-up, you MUST wait until the next class to workout. This is for your safety and those around you.
CLEAN UP YOUR MESS
Yes, you will sweat...a lot. Yes, there is a good chance, at some time, you will bleed. And yes, there is a very slim chance of puking. Please clean up your chalk, sweat, blood, and puke. Also, pick up your tape, pens, notebooks, band-aids, water bottles, and sweaty clothes. Put ALL your equipment back where it belongs.
RESPECT THE EQUIPMENT
Put things down gently...drop weights only out of necessity. Bumper plates are designed for emergency dropping, not every rep during a tough workout. Always try to keep your weight under control. NEVER drop an empty barbell and please do not drop the kettlebells.
CHECK YOUR EGO AT THE DOOR
Listen to you body and know your limits. There is no need to hurt yourself trying to complete a workout at a weight that is too heavy.
We encourage and welcome you to bring friends and family to try out CrossFit for the day. This is how we grow our community. We prefer that they go through the free intro and consultation so we can learn more about their fitness goals.
GREET NEW MEMBERS
We were all new at one point and CrossFit can seem intimidating. Please take the time to introduce yourself to unfamiliar faces.
WE ARE A TEAM
We work out as a team and we finish TOGETHER. No one should be stripping their bars or putting their equipment back until the last person has completed the WOD. Encourage those around you to finish strong!
NO CHILDREN IN THE WORKOUT AREA
We love kids (Coach Ryan has two) and we don't want to see them injured. We offer a lounge area for children to wait in while mom and dad get shredded.
For optimal results, we recommend Paleo and Zone. This will provide you with the best body composition, performance, and health. You cannot outwork a sh!tty diet so eat properly and see faster RESULTS. Abs are made in the gym, but carved in the kitchen.
If you have come to one workout or a hundred workouts, you all know this...you WILL be sore. What we try to tell new people is that if you can weather the storm for the first two weeks, you will be ok. The more consistent you are with training, the less sore you will be.
This is where body magically rebuilds all your torn muscle fibers. Sleep is your express train to recovery so sleep as much as possible.
Underwear is required...everything else is optional.
We do provide showers for everyone to use. Please be courteous to your fellow members and do not take your time getting ready.
BRING YOUR OWN GEAR
Bring your own tape, towels, water, wrist wraps, knee sleeves, and jump ropes. Don't bum tape...just...don't.
CHECK OUR WEBSITE AND FACEBOOK PAGE DAILY
Our website is our way of communicating with you. Know the WOD before you come in. We also post helpful training articles, event notifications, and awesome videos/pictures of members.
TRACK YOUR PROGRESS
We have made an investment in Wodify so our members can easily track their progress. USE IT EVERY DAY. It will help you keep track of your strength movements and benchmark WODs.
WORK HARD, STAY FOCUSED
Get focused for your WODs. You have one hour, 4 to 5 days a weeks. This is your time to get in your "zone" and push yourself to new limits. It won't feel good while your doing it, but you will feel GREAT afterwards. This is not a leisurely workout where you can play slap @ss with your buddies; it is intense. Most days, your body will be laying on the floor at the end of a workout. Did you fight through that wall and blast through your comfort zone? Did you eliminate as much rest as possible? Were your reps clean and accurate? At some point did you consider quitting, but charged forward? It NEVER gets easier....you just get stronger and faster.
We will host community service projects, BBQs, WVU tailgates, happy hours, and other fun outings. Get involved with your fellow members, stay after class and work on your weaknesses, compete at CrossFit competitions, and have FUN. This is not only about getting in the best shape or your life or looking good without a shirt on. It's about community...new found confidence...and a healthy lifestyle.