RULES OF THE GAME

Our Community Rules

Here are the gym rules that our members follow to keep it safe and fun for everyone.

COMMUNITY FIRST

1. GIVE US YOUR FEEDBACK

If you have something you want to say, please share it with us ASAP. Please let us know your complaints as well as your likes!

2. WELCOME NEW MEMBERS

You have been in a place where you didn’t know anyone. When words like AMRAP or WOD was foreign language to you. None of us want to be in this state for a long time.

So, please introduce yourself to new members and help them become a memeber of our community. Who knows they may become your new best friend!

3. NO ONE LEFT BEHIND

Your WOD isn’t finished until the last member in your class is finished. If you complete your workout before someone else, find someone who hasn’t finished and cheer them on.

There will always be a WOD where you will be the last one and you may welcome that extra push or cheer to get you through it.

SAFETY... FIRST

1. ASK FIRST, THEN TRY

Additional training prior to or after class must always be cleared with the coach on duty and should not interfere with the ongoing class. The coach always has final say.

2. RESPECT OUR COACHES

Please pay attention when your Coach is explaining the workout and the movements. We should refrain from loading barbells, grabbing equipment, practicing movements or discussing what you had for lunch when the coach is talking.

While you may have heard the instruction for a deadlift one thousand times, it may be the first time for the person standing next to you. Besides you may learn something new!

3. DON'T LOAD UP EARLY

Please do not load or place weight on your barbell until you are told to do so by the coach. Trust us, you will be asked to remove the weight from your barbell.

4. STAY UNPLUGGED

No Headphones on the gym floor at any time. If you don’t like our music, please make a request. Be aware of your surroundings. We often get de-sensitized to what actually goes on at the gym, but there are heavy objects being lifted, dropped, swung and thrown. Watch where you are going and listen to what is going on around you.

5. SCALING IS NOT FOR SISSYS

Please do not argue with the coach if they ask you to scale your weight or movement. They are trying to keep you safe through the workout. A coach will stop any workout or activity if it is unsafe at any time.

6. KIDS AND BARBELS DON'T MIX

We love our CFK kids, but we want them to be safe. We encourage you to bring your kids with you, but all children need to be able to sit unattended at the front of the gym. If they require supervision, please have a responsible adult in attendance to supervise them.

If your child is screaming please attend to them. Children are not allowed on the equipment at any time, and must be off the gym floor during classes. This goes for any of our furry, four-legged visitors as well.

7. CONTROL YOUR BARBELS

Please control your barbells or any weight you are moving. Do not drop lightweight barbells from overhead. This is a phenomenon called Ghostriding and while you may feel cool doing it, we guarantee you won’t feel cool when your barbell hits your neighbor. So please don’t do it.

Barbells should only be dumped for safety purposes and out of necessity. We will give you one warning, after that your session is over.

8. DON'T SUFFER IN SILENCE

If you are injured please let us know before the workout. Remember we can scale and modify any movement! But only you know how your body feels. Train Smart!

ATTENDANCE

1. COME EARLY

In fact, you will prefer coming early. Use the time to sign in, warm up, use the restroom, or meet a new member! Please be ready for class when it starts.

2. BE ON TIME

Being consistently late for anything is not cool. And warming up properly is extremely important. We understand you have a life outside the gym and we all know that DC traffic sucks.

We won’t judge you if you show up a few minutes late once in a while, but please be respectful and ask the coach if it is ok to join late or be ready to wait until the next class if possible. Don’t assume you can jump in.

HYGIENE

1. DON'T BE SMELLY

Please Wear Deodorant and take a bath!

2. OUR COACHES DO NOT SCOOP POOP

It should go without saying that if your dog makes a mess you must clean it up. All dogs must be well mannered (no barking or growling) and able to hang out on a leash unattended or they will not be welcome back. We love furry visitors at CFK, but please check in advance with us whether your dog is ok to attend class.

3. CLEAN UP YOUR MESS

Please clean up your sweat, blood and puke. Wipe down your equipment before putting it away and pick up your used tape, Band-Aids, towels, Kleenex, and sweaty clothes.

EQUIPMENT AND FACILITIES

1. SPEAK UP

Please bring things to our attention. If you notice that equipment is broken, lights are out, or there’s no toilet paper in the bathroom, bring it to our attention so we can do something about it.

2. CLEAN UP

Wipe down your white boards and equipment and keep your bodily fluids off our equipment. Pick up your tape, markers, poker chips, notebooks, water bottles, clothing and gear. Put away all the equipment you used back where it belongs. Stack the boxes neatly, put the bars in the racks, stack the plates in order, and hang up your jump ropes.

If your kids make a mess, please clean up after them, especially any snacks they may have enjoyed as this draws insects. We pride ourselves on having one of the cleanest CF gyms in the area. Please help us keep it that way. Set the example and others will follow.

3. KEEP THE BATHROOMS CLEAN

We don’t expect you to be janitors. Just do the simple things like making sure your paper towels and tape end up in the garbage can. If you splash water all over the floor, wipe it up. If you sprinkle when you tinkle, please be neat and wipe the seat.

4. RESPECT OUR EQUIPMENT AND FACILITY

Please take care of the equipment. Don’t tie knots in the jump ropes, don’t drag the boxes across the floors and don’t’ drop the kettlebells or dumbbells or any weight for that matter unnecessarily.

5. DON'T DROP EMPTY BARBELLS

Please do not drop a barbell without weight or when stripping weight off the barbell. This causes serious damage to our very expensive barbells. Plus every time an empty barbell is dropped a kitten dies.

6. CHALK STAYS IN THE BUCKET

We assure you it is not magical fairy dust, so please use it sparingly. And whatever you do, do not use it to mark off your rounds on the floor. If you cannot follow this rule, you will be directed to the closet where the mop and bucket reside to clean up your mess.

ATTITUDE

1. BE POSITIVE

Eliminate Can’t or Never from your Vocabulary! Don’t drag others down with a bad attitude. We believe anything is possible with a little hard work and determination. Be optimistic, have fun and push yourself and others to do better.

2. QUITTING IS NEVER AN OPTION

We promise you the workouts will challenge you and push you to your perceived limits. We only ask that you use proper form and always try hard. Effort always earns respect. Nobody cares about your time on the board or how much weight you move, they only care that you tried.

TRAINING

1. BE COACHABLE

Everyone needs a coach! If you need help, ask for it. The coach is there to help make you better.

2. LEAVE YOUR EGO OUTSIDE THE BOX

Don’t be afraid to be uncomfortable! Challenge yourself and continue to progress through scaling options until you can execute full range of motion! This stuff takes time so be patient, have fun and push yourself and others to become better. And please don’t take yourself so seriously…Its only CrossFit.

3. LEARN TO COUNT

Please do not Cheat. It’s awkward when you do and evident to everyone around you. Try to complete every rep with good form and full range of motion no matter the time it takes you. Train with Integrity and the Gainz will come! If you lose count, the next number should always be 1.

4. TRAIN SMART, WARM UP, COOL DOWN, TAKE REST DAYS

Rest, nutrition, and sleep are critical components to achieving results. Training and Volume alone won’t get you to your goal. Why do three WODs in one day when you aren’t very good at 1?

5. HAVE STANDARDS

Always use full range of motion and train to the standard we teach. Just because you can do Rx weights doesn’t mean you always should. Lighter and lower is always better than heavier and higher.

6. BE ACCOUNTABLE TO YOURSELF

Track your goals, your workout times, and PRs. Celebrate your accomplishments! “Life begins at the end of your comfort zone!”

GET STARTED

THE CLOCK HAS STARTED TICKING

Do not lose another chance to reach your limits.
Join our gym and find out how you can rebuild your strenght, your stamina, your spirit.