The Rules!


BE ON TIME CrossFit incorporates a lot of technical movements, so it’s important that you’re on time to participate in the warm-up movements to ensure your body is ready for the specific Workout of the Day. You’re always welcome to arrive 15-20 mins early and do your own preparation or work on a specific mobility.
LET COACHES COACH We love our team environment and the community atmosphere where members look out for each other. While support is great, giving technical advice and coaching is not. We have experienced coaches who know what they are talking about and it’s their job to inform, instruct and coach technique.
LEAVE YOUR EGO AT THE DOOR Many people enter the gym with predisposed ideas of what weights they should be lifting or try to match somebody else. Our aim is to ensure you’re perfecting the movement first, and then increase the intensity. We ask all members to respect our judgment – we are not trying to hold you back, we just want you to progress in the safest and efficient way.
NEVER CHEAT There is no honor in cheating. What joy can be in a victory you did not earn?
SUPPORT OTHER MEMBERS The best sessions are when everyone supports one another. It’s amazing how well people respond when another member is encouraging them when they need it most. We train as individuals but workout as a team.
IF YOU DON’T KNOW, ASK This is especially important for any new members. If there is something you are unsure about, then please ask, no matter how silly you think the question is. We would much rather you ask, so we can address any issues and not risk any injury.
HAVE FUN While we do take our training seriously, we want everyone to have some fun in the process. We enjoy a laugh as much as you, and we encourage a bit of banter, especially during warm-up and cool-down periods.
PLEASE PUT YOUR EQUIPMENT AWAY Our members view FGCF as their own gym and treat it as such. That means putting any equipment back after use, wiping down their sweat and cleaning their chalk marks.
REPORT ANY INJURIES Everyone gets a little niggle at some point, so if you do have an injury we want to know about it, however minor it may seem. That way we can help design a specific rehab program, or refer you to the relevant health professional. It also allows us to adjust your session so that we’re not putting additional strain on your injury.
RESPECT OUR EQUIPMENT Never drop, throw or slam empty bars, kettle bells, or dumbbells to the ground.
RESPECT OTHER MEMBERS It is ok to express yourself during a hard workout. Feel free to grunt, yell, swear, and celebrate. At the same time remember that there can be such a thing as too loud, angry, gross, or rude.
BE RESPONSIBLE FOR YOUR OWN FITNESS Scaling back a workout when necessary is intelligent, not weak. You can not get fitter by staring at a bar that is too heavy.
NEVER QUIT Give your best at every workout. (Everyone’s best is different). Show up, work hard and have fun!!
BE THE TYPE OF ATHLETE THAT: 1. Fully commits to whatever the WOD is for any day. 2. Completes an extra couple of double-unders, pull-ups or wall balls when they have lost count or think they may have missed a couple of full reps. 3. Works up to the buzzer, even if it means they will only get 20 meters of the next 200 m run because there are only 10 seconds left. 4. Never ever would consider lying, not even 1 single rep when the coach asks “how many did you get” before writing the score on the whiteboard.

DO and DON'Ts

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