GYM RULES
Article 1 – Right to a Clean Facility
Don’t Put Down, Put Away Our members view The Compound as their own gym, and treat it as such. That means putting any equipment back after use, wiping down their sweat and cleaning their chalk marks. Leave the gym in better condition than it was found. Don’t track rain, dirt or mud onto the gym floor, if you do, clean it up.
Keep the chalk in the chalk buckets or on your hands!
Respect Our Equipment Never drop, throw or slam empty bars, kettlebells, dumbbells, or medicine balls to the ground. The only thing that can be dropped, or slammed is bumper plates or slam balls.
Article 2 – Conditions Regarding “Attitude”
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Come to train, not “workout.”
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Leave Your Ego at the Door Many people enter the gym with predisposed ideas of what weights they should be lifting or try to match somebody else. Our aim is to ensure you’re perfecting the movement first, and then increase the intensity. We ask all members to respect our judgment – we are not trying to hold you back, we just want you to progress in the most safe and efficient way. Don’t Be A Jerk. There is always someone out there bigger, faster, and stronger than you.
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Let Coaches Coach We love our team environment and community atmosphere where member’s look out for each other. While support is great, giving technical advice and coaching is not. We have experienced coaches who know what they are talking about and it’s their job to inform, instruct and coach technique. Listen to COACHES and coaching cues. "go deeper on squat", means "go deeper on squat." If you have any questions on proper squat depth, ask a coach. If we didn't care and we didn't want you to be awesome, we wouldn't correct your form. FORM over heavy weight - ALWAYS! Full range of motion on all exercises.
Unless you can perform RX weight with good form, scale the weight. We Are Your Coaches. Don’t expect us to get your weights for you, put them away, hold your hand, get you a tissue or call your Momma.
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Go Heavy, OR Go Home. The only way to get stronger is to increase resistance (weight). At all times in the weight room, strive to put more weight on the bar and move it faster.
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Work Hard! Never Say, “I CAN’T”. Self-pity accomplishes nothing and will result in Burpees.
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No excuses. - No whining.- No “snitting” (un/intentionally miscounting reps during a workout)
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Help others be better than you.
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Don’t Expect Immediate Results. There is no shortcut to being strong or getting fit. “You can’t push the river” , says Mark Twight. Relish the work. Enjoy the sweat. Welcome the pain.
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Be Responsible For Your Own Fitness Scaling back a workout when necessary is intelligent, not weak. Our workouts are tough. The weight is heavy! If you need to pull back, or aren’t comfortable, tell the coach, and do so. This is being smart, not weak!
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Leave Your Personal/Job/Family Problems At The Door. The gym is our sanctuary from all that crap. Make it yours.
Article 3 – Provisions Concerning Hygiene
- Use deodorant.
- Wear clean clothes (not stinky ones!).
- Don’t spit in the gym.
- If you puke........you clean.
- Don’t make a mess in the bathrooms.
- If you’re contagious, stay home!
Article 4 – Right of Respect
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Be On Time CrossFit incorporates a lot of technical movements, so it’s important that you’re on time to participate in the warm-up movements to ensure your body is ready for the specific WOD. You’re welcome to arrive 15-20mins early to start your warm up. Don’t Be Late. If you are, expect burpees. -
Support Other Members The best sessions are when everyone supports one another. It’s amazing how well people respond when another member is encouraging them when they need it most. We train as individuals but workout as a team.
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If You Don’t Know, Ask This is especially important for any new members. If there is something you are unsure about, then please ask, no matter how silly you think the question is. We would much rather you ask, so we can address any issues and not risk any injury.
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Have Fun While we do take our training seriously, we want everyone to have some fun in the process. We enjoy a laugh as much as you, and we encourage a bit of banter, especially during warm-up and cool-down periods.
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Injuries Everyone gets a little niggle at some point, so if you do have an injury we want to know about it, however minor it may seem. That way we can help design a specific rehab program, or refer you to the relevant health professional. It also allows us to adjust your session so that we’re not putting additional strain on your injury.
ADDITIONAL ATHLETE INFORMATION
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Dues Policy - Don’t Make Us Ask You For Money. Pay monthly dues when due. Individual workout dues have to be paid immediately before or after the workout. Athletes’ payments will be automatically charged to the athlete’s account on it’s due date. There will be a $25 fee for all returned items. There will be no refunds on any membership dues.
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Lost & Found - Lost & Found items will be located in a labeled locker in the Row Room. The Compound and their coaches are not responsible for lost or stolen items. Items in lost and found will be donated to charity after 30 days.
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Right To Refuse Service - Our clientele is sacred to us, and your training is hard because it gets results. If someone is a whiner, negative or generally a bad apple, we reserve the right to send you to our competitors and deny service. People who come here are motivated and fired up to become all they can be. The people who train with us constantly earn the right to be here.
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Everybody MUST STRETCH and do the warm-ups, "EVERYBODY" - NO EXCEPTION!
- Nobody Shall Leave class until the last athlete has completed the WOD. I get it, if you're late for work. Otherwise stay and CHEER ON your comrade.
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Don't Be Wasteful Bring reusable water bottles and fill em up. Paper towels, please use sparingly. If you bring disposable water bottle, after use please make sure to dispense in trash bin (not gym floor).
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KIDS shall remain in the lobby. We love kids, we love kids even more when they are happy and not HURT.
