Everyone starts somewhere. Whether you’re a seasoned pro or a newbie to CrossFit, our rules at CrossFit Moves apply to everyone. They reflect our box culture and allow us to create a fun, safe, clean, and respectful training environment.

Some rules are posted on the wall, but others are not spoken between members. You’ll learn the rules as you go, but to avoid making rookie mistakes, we’ve listed the do’s and don’ts of our CrossFit box to help you get to know our culture. These rules are pretty universal, so whether you’re joining a box close to home or visiting from another city, they can help you become a better member.

Community first

Registering for a WOD early and being on time shows respect for the coach and our community (we reward lateness with burpees!). The warm-up for the WOD is just as important as the WOD itself. If you miss too much of the warm-up, we will have to ask you to go to the next available class. This is to keep you injury free. We encourage our members to arrive 15 minutes early to ensure you are fully prepared for the workout. You can also always socialize with other members at our bar.

Also, always unsubscribe early. If you book a full class and don’t show up, you may have taken away someone else’s opportunity to train. Respect your fellow CrossFit athletes!

The unique benefit of CrossFit is the community aspect. To get the most out of your CrossFit experience, make an effort to meet and get to know your fellow members. This will make everyone’s experience much more enjoyable, and don’t be surprised if you make friends for life!

Equipment and facilities

Put all equipment back where it belongs after use and wipe away any remaining sweat. Spray and wipe down dumbbells, kettlebells and/or barbells if you have left chalk on them.

Never drop empty barbells (or the ends of the barbells when unloading your bumper plates), barbells with 5kg bumper plates, kettlebells or dumbbells on the floor. Don’t let go of the handles of the ski ergometer or rowing machine, or they will break.

Once you have cleaned your gear, don’t be afraid to help your neighbor tidy up theirs. That’s what we do for each other.

Chalk is useful and sometimes even necessary. It’s also messy. So use as much as you need, but keep the excess in the chalk bucket.

We have provided plastic cups in case you forget your drinking cup at home. But glass does not belong on the black mats. Shards sometimes bring luck, but in our case we don’t take the risk. Also put your used cup back in the dishwasher after exercising and don’t leave it lying around in our box.

Keep the changing rooms clean. Just do the simple things, like making sure you don’t leave your towel and other clothes hanging. If you splash water on the floor, wipe it up. If you splash when you pee, be nice and wipe the seat clean.

Let us know if you notice that equipment is broken, the lights are out or there is no toilet paper in the bathroom,.. That way we can do something about it in time.

Attitude

While CrossFit promotes a competitive, friendly environment, the only performance you should be concerned with is your own performance, and the only comparison should be to how you have improved. Your priorities are gaining mobility, creating stability, moving well, and then gaining strength. Trust our coaches. Our goal is to see you succeed and excel!

Taking care of each other is what family does. We love it when members have a helping spirit, but giving technical advice and coaching should be left to the coaches. That’s why they are here. But feel free to cheer on your fellow CrossFit athletes! Give your friends (or someone you don’t know) a fist bump after your WOD and say “well done!!”

It’s not always fun to be one of the last athletes to finish a WOD. We’ve all been there! If you finish before other athletes, don’t be too quick to clean up and move on. The ultimate show of sportsmanship and support is to cheer on your fellow CrossFit athletes.

Be positive. Don’t drag others down with a bad attitude. We believe that anything is possible with a little hard work and determination. Be optimistic, have fun, and challenge yourself and others to do better.

Safety

Respect our coaches. Pay attention when the coach is explaining the WOD and movements. We ask that you do not load a barbell, pick up equipment, practice movements, or discuss your day while the coach is talking. Even though you may have heard the instructions for a movement a hundred times, it may be the first time for the person standing next to you. Plus, you may learn something new.

Also, do not load your barbell too early. Do not load or place weight on your barbell until the coach tells you to. Any additional training before or after class should always be approved by the coach on the floor and should not distract or disrupt the class in progress. And remember, the coach always has the final say.

Always keep the floor clear. Do not place bags on the floor. At best, it creates a mess, others have to work around it, and at worst, it is a safety issue. Store your bag in the designated area.

Let us know before training if you are injured. Remember, we can scale and modify any movement! So train smart.

Training

Learn to count. Please don’t cheat. It’s awkward when you do and it’s obvious to everyone around you. Try to complete each rep with good form, no matter how long it takes. Train with integrity and the gains will come! Also, adhere to standards. Always use a full range of motion and train to the standards we teach you. Just because you can do Rx weights doesn’t mean you always should. Lighter and lower is always better than heavier and higher.

Once you’ve gotten the hang of CrossFit, it’s tempting to go all out with every workout. However, listen to your body and our coaches. If you’re not feeling it, don’t push yourself. Let a coach know and ask for advice on how to adjust your daily program. With a smart approach and a long-term vision, you’ll improve your fitness and achieve your goals.

CrossFit doesn’t necessarily get easier. That’s the idea: constantly challenge your body through varied movements. Give it your best shot every day and realize that no matter how you see yourself, someone sees you as an inspiration.