Box Rules

YOUR GOAL AS A BEGINNER CROSSFITTER
As you start out, this should be your plan especially if you are not use to physical activity.

  1. Start out slow, check your ego at the door and be accountable for your body and your health. And don’t forget to be courteous to your fellow CrossFitters.
  2. Listen to your Coaches!  Your safety is our primary concern so if we feel that you are not doing something correctly, we will scale it down for you.  Again, there is no room for egos in a CrossFit Box so listen to your coach. They will more likely save you from injury!
  3. Your objective in the first few weeks is to keep coming back.  Don’t kill yourself in one workout and be too sore to come back for a month, go easy in the beginning, have a great workout but be able to come back the next day. You can yell, grunt, curse, take all day, even cry but DON’T QUIT
  4. Don’t worry about your time/score.  Your goal when doing the WODs in the beginning is to RX it.  RX means doing the WOD as prescribed without modifications e.g. using bands for pull ups, push-ups on your knees, using lighter weight. Don’t worry about how fast you do the workout, worry about doing full range of motion, and challenging yourself every time. Your goal should be to work up to doing the Work Out of the Day (WOD) as prescribed (Rx).  Once there, it’s not the end, continue to keep challenging yourself.
  5. Don’t cheat!  Always use full range of motion and achieve to do the correct form and movement. Don’t count a rep if you didn’t earn it.  No one is going to look at you in a bad way if you are slow but they will if you cheat.

GENERAL Rules

  1. Treat everyone with respect and introduce yourself to all newcomers,  ‘cuz they may need to revive your unconscious body later, and “yo bro, wake up” is so impersonal.
  2. Check in every time you come into the gym by writing your name on the “Sign in”  whiteboard.
  3. Treat the facility and the equipment with respect. Treat the equipment it as if they are yours.  Clean up after yourself after each class, put your equipment away where you found it.
  4. Be accountable for yourself, your actions, your workout, and your safety.
  5. Arrive early, stay late, cheer everyone on!
  6. Lying flat on your face unable to move, losing consciousness, or puking during a workout is considered “active rest”.
  7. Don’t worry how you look.  Worry about how you perform!
  8. Don’t be a jerk and leave your ego at home! The #1 spot is short-lived in Source CrossFit.  Remember, that there is always going to be someone out there bigger, faster and stronger than you.
  9. Parking is shared with the Frame house at the side of the building. You can park in any of the eight spots. If you are coming in for a class between the hours of 9-5 please leave the first front slot open. You can also find plenty of street parking around our building.

BEING LATE TO CLASS
Why do you have to come to class on time? Besides the fact that being on time is just the right thing to do, we ask that everyone PLEASE come to class on time or earlier because of the following reasons:

  1. Disruption of the class -  By coming in late, you are disrupting the class in progress.  Plain and simple.
  2. Warm up – It is very critical that you warm up your body each and every time you workout.  Everyone needs to warm up. If you come late and don’t warm up and go straight into the workout, you will most likely get injured.

EQUIPMENT NEEDED
Source CrossFit does not require for you to have your own equipment for class but some athlete’s bring in the following:

  1. Jump rope (we provide Jump ropes, some prefer to have their own)
  2. Gloves for pull ups
  3. Flat shoes for weight lifting (vans, converse, etc)
  4. Pair of sweats or long socks to protect your shins from certain exercises (Deadlift, Olympic lifting, rope climbs, etc).

SUCCESS IN THIS PROGRAM
Now that you know the rules and what do and bring for the workout, let’s talk about what can make or break your success with our program especially if your goal is to lose weight, change body composition, and get healthier.

  1. Your commitment and dedication. Plain and simple.  If your head and your heart is not in it, nothing will work.  Our coaches and our community are here to help and support you but if you don’t show up, nothing will change.
  2. Nutrition/diet.  What you put in your body has EVERYTHING to do with how you look and feel.  You will lose weight and get stronger just by working out with us but you are only slowing your progress if you do not eat correctly.  If you want to know how to eat correctly or want to discuss diet and nutrition let us know.
  3. Don’t over train.  Stress on your body by too much exercise will have a very negative effect.  It will tear down your muscles, joints, tendons and increase your cortisol level which will have a huge impact on your overall health and weight loss. Listen to your body.
  4. Log and journal your workouts.  If you invest your time into what you are doing, log and track your workouts, your will have much better success.
  5. Participate in the community.  We have a lot of different events and workshops every month to provide our members with array of different fun things to learn and do.  Become more involved with the community and you will enjoy yourself a lot more.  Take advantage of all the things that we offer and do as a group and you’ll find not only a great community but also good friends and family.

And as with anything if you have any questions just ask!