CrossFit Bolling Gym Rules

Posted: August 14, 2016 in WODs
  1. Be early.  If you’re not early, you’re late.Give yourself enough time to sign in, change, and warm-up before class starts.


  1. Clean up.  Put away your toys. Clean up your sweat, blood and puke. Wipe down and clean the equipment you use. We wish we didn’t have to say this, but don’t spit on our floor. Ever!!  Don’t chew gum, and really don’t spit gum on our floor. Pick up your used tape, pens, notebooks, scrap papers, chalk, band-aids, water bottles and sweaty clothes. Pack it in, pack it out, as they say. Please use Kai’s eagle project cubbies to store your water bottles, extra clothes, shoes, watches, gloves, etc. This will help keep the floors clean and you from losing your personal belongings. Gear adrift is a gift!! Put away all the equipment you used back where it belongs. Stack the boxes neatly, put the bars in the racks, stack the plates in order, hang up your jump ropes.


  1. Chalk stays in the chalk bucket.Don’t take it on a field trip around the gym, don’t use it to write on the floor.


  1. Respect our equipment.  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, and the more we have to replace it, the more we’re going to have to charge you.


  1. 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.


  1. 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’s no excuse for shoddy reps. If someone calls you out for doing something wrong, listen to them. The person standing around watching you work out has a much better perspective on what you’re doing than you do. They’re breathing gently and probably experiencing a restful glow and a sub-60 heart rate. You’re halfway through Fran. You’re biased, trust us.


  1. Come to class. For newbies, make sure you’re staying consistent. For old hands, 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 have class — 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 other gyms on base you can go to where you can work out. The gym is not open except during the times posted on the schedule. No exceptions.


  1. Don’t Cherry-pick WODs. CrossFit is about being well-rounded, not just showing up on days that you can post a good score. Besides – it won’t be good for long if you don’t show up to improve at the things you’re not good at. Accountability is king, be proud of your day’s efforts.


  1. Pay attention when the coach is giving instruction. It doesn’t matter if you’ve been doing CrossFit for 1 month or 5 years, it’s disrespectful to have your own private conversation or do your own thing when the coach is trying to give instruction to the class.You may know how to perform each movement off the top of your head, but not everyone does, so just be patient and quiet and let everyone get the full benefits of the coaches’ knowledge. Besides, you might learn something new about the lift that you would have otherwise missed!


  1. You are the Athlete not the Coach… encouragement is expected…coaching other athletes is not accepted. We know that members have good intentions when they start giving coaching cues, but there is a big difference between “C’mon one more rep!” and “You need to… [insert coaching advice].” If you see something that looks unsafe, grab a trainer, that’s what we are here for!



  1. Andrew Gentles says:

    Great all around honest advice from a great family at JBAB Crossfit who truly care!!
    Hooray guys

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