The rules of the gym are really simple and based on what should be common sense, ie the Golden Rule... show respect and treat others the way that you wish to be treated. We operate the gym on the basis that everyone is equal and no-one is entitled to special treatment, so please don’t ask for or expect something that we could not do for everyone. We expect you to have a positive attitude and be willing to be coached. We also expect you to do your best at all times and embrace the program fully. In return for following the rules, you get to be part of a very cool community that cares about you, and the coaches will do their utmost to make you better.
Here are the Gym Rules, please follow them without having to be reminded ...
1. Be Respectful and Create a Positive Training Environment
Please be on time, respect the coaching process, and stay until the end of the session. Look after the gear and the facility. Be willing to share equipment and space. Tidy up after yourself and put things away in the correct spot. Pick up your rubbish. Say please and thank you. Don’t gossip about other people. Write your score on the board. Say hello to people and be friendly. Be humble. Set a good example for new people and welcome them into the gym. Take feedback willingly. Be honest with your scores. Respect people’s personal space and possessions. Take care of your personal hygiene and wear clean clothes. No whining. Leave your drama outside the gym.
2. No kids in the gym
We love kids, but the gym is no place for them unless it is a scheduled Kids class. There is nowhere for them to hang out safely and it is not fair on the trainers or other clients to have them in the environment. It is your responsibility to arrange your own childminding away from the gym, please don’t put the responsibility on us. If you have an arrangement with a carer to look after them, you may use the front room but please discuss with Wendy first. If you are doing a handover from one parent to another between classes you must keep your kids with you and off the gym floor.
3. No Coaching, Treating or Dispensing Advice
Your membership fee entitles you to train in the environment and receive coaching. You are not entitled to coach, regardless of how much expertise you may have, how well intentioned you are, or how long you have been training with us. The same applies to treating people or dispensing advice if you are an Allied Health Practitioner. If someone asks you for advice or treatment you are obliged to refer them to a trainer. If we wish to use your services we will engage you professionally, otherwise you are a client and there needs to be a clear boundary. There is a big difference between offering encouraging support and offering coaching advice. Do the former but not the latter, you know the difference and so do we.
4. Don’t use the gym for Business
We have a great community. To be a part of it you must understand that it is not there to service your business agenda. The gym is a sanctuary, and by training here you agree to leave your work and business at the door. If you use the community in any way to promote, network or solicit your business, either directly or indirectly, you will be asked to leave.
5. No phones on the gym floor
Please leave your phone in the locker room. If you are genuinely on-call and need to have your phone near you, please see a trainer at the beginning of the session. We understand that you may want to film something for review from time to time, that is ok, but get your phone when you want to do that and then put it away. It should be the exception not the rule. This is an important part of our culture.
6. Help us maintain a clean and safe environment
Keep your feet covered in the gym (no bare feet). Wipe down the equipment when you are finished using it. Cover any infections or wounds. Stop immediately if there is blood and let a trainer know so that we can clean up before continuing your training. No chewing gum in the gym (no exceptions)
7. Don't bring your dog unless it is friendly, socialized and well behaved
We love dogs too, but a safe and effective training environment is the most important thing. If you bring your dog it must be restrained and it is your responsibility to ensure it does not disrupt training or other members. Do not bring a dog that presents a risk to anyone walking up to pat it. Be aware that some sessions use the alley and the dog resting spot may not be available. The classes take priority.
8. Open gym time is for practice and additional training such as the comp work
It is OK to pickup a missed WOD in open gym times, but it should be the exception not the rule. It is not OK to avoid training in the classes. Please don't organise your own "min-class" in open gym times to do the WOD and dodge the class. Our gym is built on the basis of coached classes and training with the group. If you are doing the published competition training, please note the guidelines below.
Competition Training Guidelines
The Competition Training program is designed to be additional training for advanced athletes that are serious about competing in CrossFit Competiton at a high level. The program is ineffective if the athlete is not consistently completing the CFB WOD as a base, so do not "cherry-pick" the CFB WOD, or use the competition training as an alternative to the CFB WOD. Also, if you are not an "RX'd" athlete, ie you are not completing the majority of CFB WODs without scaling, then it makes no sense for you to undertake the competition training program as it is too much volume and will hamper your progress. Rather you should focus on getting to RX'd first, before adding any additional work.
If you are an Rx'd athlete and completing the CFB WOD consistently, you should incorporate the competition program into your training to the extent that you are able to handle, and then ramp up over time until you are consistently completing the additional training. We are programming the maximum work that we think our athletes should be doing, not the minimum. Jumping in "Cold Turkey" and trying to hit every additional session is a sure-fire pathway to injury and/or over-training. Adding one additional session per week at a time and allowing your body to catchup before adding another is a good strategy for long-term success. You should monitor your recovery and back off if your CFB WOD performance starts to decline. Remember, there is no way to "fast-track" your progress, but you certainly can "slow-track" it by over-reaching before you are ready.
Please note that there are limited time slots available to complete the additional competition training that we program. Be efficient and get your training done in one of these slots. Don't spend an hour to do 15 mins of training. It is not OK to be using the gym for competition training outside of these hours as there is too much impact on the classes or trainers, so please respect the times that have been provided. The trainers will kick you out if you stretch beyond these times.
Competition Training Open Gym Times:-
7am-8am, 10:15-11:00am, 4-5:00pm
*The conditions for these times are that you must not take away equipment or space from the main class, and minimise noise during brief/warmup/teaching times. Please check in with the lead trainer to find the best way to get your training done in these times