Be early. If you’re not early, you’re late. Give yourself enough time to change and warm-up before the group session starts. Those of you with small bladders may also want to reserve some time for a bathroom trip. That means showing up at least 10 minutes prior to the session. Check the schedule and show up on the hour so we can train together.
Check your ego at the door. A 15-year-old girl in Russia is warming up with your max Squat.
Clean up. Clean up your sweat, blood and puke. Pick up your used tape, pens, notebooks, chalk, band-aids, water bottles and sweaty clothes. Put all the equipment you used back where it belongs. Stack the boxes against the wall neatly, put the bars in the racks, stack the plates in order and hang up your jump ropes.
Respect our equipment. Drop as a last resort. Put things down gently. Dropping weight should be a necessity, not a convenience. Bumpers are designed for emergency dropping, not dropping every rep of Fran. ALWAYS keep your weight under control. NEVER drop an empty barbell. NEVER drop a kettlebell or dumbbell. Our equipment was expensive. The more we have to replace it, the more we’re going to have to charge you.
Bring things to our attention. If you notice that some equipment is broken, bring it to our attention so we can do something about it.
Try hard. Effort earns respect. Work hard. Don’t drag people down with a bad attitude. Be optimistic, have fun and push yourself and those around you to do better.
Go heavy or go home. The only way to get stronger is to increase the load. Always strive to go a little heavier and a little faster. Never say “I can’t”. If you want something you’ve never had, you’ll have to do something you’ve never done. Push your limits.
Don’t cheat. No one cares what your score was. Everyone cares if you cheated. Be honest with everyone else, and be honest with yourself. You know what full range of motion is so there is no excuse for shitty reps. If someone calls you out for doing something wrong, listen to them. The person standing around watching you train has a much better perspective on what you’re doing than you do. They’re breathing gently and experiencing a restful glow and a sub-60 heart rate. You’re halfway through Fran. Trust us, you’re biased.
Learn how to count. If you lose count, the next number is always one. If you know you have trouble keeping count, ask someone to count for you. If you want to get on the whiteboard, you MUST have someone count for you. It didn’t happen if no one saw it.
Come to class. For newbies, make sure you’re staying consistent. For old dogs, don’t start thinking that it’s okay to just do your own thing whenever you want to. There’s a myriad of reasons we train as a group — for starters, you’re less likely to bias yourself towards the things you’re good at; you’ll get some competition; and no matter how experienced you are, you still need coaching and you can still stand to work on the basics. If you have extra things you’re working on, there are special times right before or after class to work on them. The gym is not open except during the times posted on the schedule.
Take ownership. Be responsible and respectful and take pride in your gym. Don’t let others get away with things that are bad for them or bad for the gym. Remind people to take their clothes with them and pick up their water bottles. If you see someone doing something that you’re pretty sure will hurt them, tell them to cut it out. We don’t care who it is! Safety first!