CFSS Rules and Etiquette

Introduce yourself

This applies if you are new to the gym or a regular, if you see an unfamiliar face, say hello. CrossFit can be pretty intimidating when you’re new, so try your best to make others feel welcome.

Show up to class on time

Remember the saying, “if you’re not early, you’re late” – How about “if you’re not on time, you can wait until the next class to workout”. We’ve got a lot planned and limited time to do it, so please be punctual!


On your hands. In the bucket. On the bar. Possibly on your clothes. That’s the list. Only LeBron James can clap his hands and throw it in the air.

Put away your equipment where it belongs

This is kindergarten stuff here, pretty self-explanatory.

Keep a workout log

Knowing your personal bests on the various lifts and benchmark WODs we perform is fundamental to making progress. Make the effort!

Work hard every day

This doesn’t mean every workout is going to be rainbows and unicorns, in fact, the better you get at Crossfit, the less frequently you can hope to set a PR. Just try to bust your butt during your 1 hr away from work, home, etc.

Attitude is contagious

We as coaches have a responsibility to motivate and be positive every time you walk into the gym. Try to do your part and be mindful of your mood before you walk through the door.

Encourage your fellow athletes

No one likes finishing last; stay and cheer for the people you’re working out with. You never know when you’re going to have a day when you want to pack it in mid-WOD.

Check your ego at the door

Come to train, not “workout”. Leave your personal drama at home. No whining. Help others be better than you.

When in doubt, put more weight on the bar

I’ll admit it, I’m biased. I love weightlifting. Most issues can be remedied by doing heavy front squats, eating more food, and sleeping.



Useful Links

  • Robb Wolf – Robb’s blog on Fitness, Health, Wellness, and Paleo Nutrition. Also home of the fantastic “Paleo Solution Podcast”.
  • Catalyst Athletics – The premier site for all things Olympic Lifting and training related ; home of the performance menu journal of nutrition and athletic excellence.
  • Dan John – Dan is a multiple national champion track and field athlete, weightlifter, highland games competitor, and a legend in the strength & conditioning world as a coach and author. He answers the questions on training you hadn’t even thought of yet.
  • Real With Food Dana – Great nutrition resource and Whole30/Paleo-inspired meals.
  • PaleOMG – Real Food. Real Life. Real Simple. Fantastic Paleo Recipe Blog.
  • Girls Gone Strong – A go-to resource for women on training, nutrition, mindset, pregnancy, and more.
  • Seth Godin – Musings about business, marketing, introspection, and life. Worth reading every day, and sharing with your friends.
  • All Things Gym – All Things Gym is all about the fun things we do to get stronger. The go to place for all aspects of strength training, ranging from Olympic Weightlifting, Strongman to Powerlifting.