2012 Events

CrossFit Open
Date: Feb 22nd – March 25th

Murph Day
Date: Saturday June 9th, 2012
Heats start at 9

Fight Gone Bad #7
Date: Sept 2012

Barbells 4 Boobs
Date: TBD

1. Respect the schedule.
   As mentioned before, the classes will start promptly at the previously discussed times for each offered class. If you some up after the start, you will have to wait for the next class (if offered) or do a modified workout based on time constraints of the instructor on that particular day.
2. Arrive early and stay late.
   Cheer, clap, and encourage others. Anything less and you will cheat yourself of the experience and rob others of the gift of your presence and support as part of the community.
3. Accidents and injuries happen and usually come as a result of impatience.
   Don't be greedy. Slow down. Ask questions. Ask for help. Upward progression in strength, speed and ability WILL COME.
4. Treat equipment with respect, but don't baby it.
   Plates, barbells, kettlebells, dumbbells, medicine balls, etc. are meant to be picked up and dropped. Respect the equipment by using it heavy and hard, but don't abuse it.
5. Chalk is useful, even necessary.
   It is also messy. Use as much as you need, but keep the excess inside the chalk bucket! You don't want to have to vacuum with Fran cough!
6. Clean up and put away all equipment after each workout.
   I'm not your mom and you are all adults. Clean up sweat, spit, blood, chalk, dirt, vomit, handprints, and whatever else you've left behind.
7. Grunting, screaming, and otherwise making noise are all welcome and encouraged during a workout.
   There is such a thing as gentle, quiet strength, although most of us haven't mastered that yet. Also remember that there can be such a thing as too loud, crass, gross, or rude – common sense rule applies, please be respectful.
8. We understand that sometimes due to schedules, you will have to bring your kid(s).
   All we ask is that understand that the equipment are not toys and should not be used without adult supervision.
9. Don't make us ask you for money!
   Monthly dues are due by the 15th of the month. Enough said.
10. We are respectful but we are not politically correct.
    We joke, yell, grunt, scream, sweat, bleed, etc. You will too.
11. Have Fun, Laugh & Smile a lot.
    Yes, you're going to work harder than you thought possible. Yes, it'll hurt. So what? Have fun with it.
12. Work hard.
    Form follows function and intensity drives adaptation. What does that mean? The harder you work, the better you'll get. Effort is more important than any other attribute. DON'T BE EMBARASSED OR ASHAMED if you have a 50 lb deadlift and the person next to you has a 500lb deadlift; if your Fran time is 30 minutes and someone else finished in 3; if you can't go Rx'd and scale every workout - AS LONG AS YOU ARE TRYING YOUR HARDEST. What you do doesn't matter so long as you push the envelope each and every workout.
13. Check "it" at the door.
    If you have ego, leave it at the door? Don't bring that stuff into the gym. Sometimes it's hard to let this go, especially for the male species.
14. Do not cheat.
    Do every rep, with solid technique, no matter the time it takes. You only cheat yourself of the opportunity to become a better athlete and person. There is no honor in cheating, what joy is there in a victory you didn't earn?