House rules
OPEN GYM RULES
Open Gym is included with all memberships, as we want you to fulfill all your gym needs, whether that’s extra strength training, accessory work, skill training, or working on your mobility. You are welcome to utilize “Open Gym” whenever a coach is in the gym, just please be sure to follow the rules below to ensure the best experience for all the athletes in the gym.
Open Gym is not a coached session, but there must be a Coach on the premises.
Group classes always take priority on space and equipment. Check in with a coach before starting, so that the coach can guide you as to what space is available and what equipment is being used by the class.
Register for Open Gym as you would any class. This allows us to monitor how many athletes we have in the gym at all times.
Be respectful of any class that may be going on and avoid doing anything that will be a distraction to the class (making loud noise, taking up too much space, etc)
GYM ETIQUETTE
Here are a few gym rules we adhere to at CFSD that best reflect our gym’s culture and allows us to foster a fun, safe, clean, and respectful training environment for everyone in our community. This list is hardly all-inclusive, but it pretty much comes down to safety, common courtesy, and respect for others and our equipment.
COMMUNITY FIRST:
Give us your feedback. We love to hear from our athletes and guests. If you have something you want to say, please share it with us directly. Please be constructive in your feedback. This will help us implement what's best for our community.
Welcome New Members. You were once the new kid on the block. Remember when you didn’t know what an AMRAP stood for or where the abmats were located? Our community is what sets us apart from other gyms. Please introduce yourself to newer athletes and help them get acquainted with our community.
No One Left Behind. Your WOD isn’t finished until the last athlete in your class is finished. If you complete your workout before someone else, find an athlete who hasn’t finished and cheer them on. We guarantee there will be a grueling WOD in your future where you will be the last one standing and you may just welcome that extra push or cheer to get you through it.
SAFETY:
Respect Our Coaches. Please pay attention when the Coach is explaining the workout and the movements. We ask that you refrain from loading barbells, grabbing equipment or practicing movements when the coach is talking. While you may have heard the instruction for a deadlift a thousand times, it may be the first time for the person standing next to you. Besides you may just learn something new, which helps you get your next PR.
Stay Unplugged. No Headphones when in class at any time. If you don’t like our music, please make a request. Be aware of your surroundings. We often get de-sensitized to what actually goes on at the gym, but there are really heavy objects being lifted, dropped, swung and thrown. Watch where you are going and listen to what is going on around you.
Scaling is Cool. Please do not argue with the coach if they ask you to scale your weight or movement. Each workout is designed to have a specific stimulus, timing and flow. They are trying to keep you safe and moving effectively and efficiently through the workout.
Don’t Suffer in Silence. If you are injured, please let us know before the workout. Remember we can scale and modify any movement! But only you know how your body feels. Train Smart!
ATTENDANCE:
Sign into Class and Open Gym. You can do this ahead of time on the Member App. If you register and cannot make it, please remove yourself, so that someone else can register
Come Early. We prefer that you arrive early for class. Use the time to sign in, warm up, use the restroom, or meet a new member! Please be ready for class when it starts.
EQUIPMENT & FACILITY:
Speak Up. Please bring things to our attention. If you notice that equipment is broken or there’s no toilet paper in the bathroom, etc. bring it to our attention so we can do something about it.
Clean Up After Yourself. Wipe down and put away all the equipment you used back where it belongs. Put the bars, plates, DB’s, KB’s, etc away in the right spots, neatly hang up your jump ropes and stack the boxes, etc. Set the example and others will follow.
Keep the Bathrooms Clean. We don’t expect you to be janitors. Just do the simple things like making sure your paper towels and tape end up in the garbage can. If you sprinkle when you tinkle, please be neat and wipe the seat.
Respect our Equipment and Facility. Please take care of the equipment. Don’t tie knots in the jump ropes, don’t drag the boxes across the floors and don’t’ drop any weights unnecessarily (empty bar bells, KBs, DBs). It can damage the equipment, the floor and hurt other athletes.
Chalk Stays in the Bucket. If you knocj the bucket over or make a mess, please clean it up.
ATTITUDE:
Be Positive. We believe anything is possible with a little hard work and determination. Be optimistic, have fun and push yourself and others to do better. Share your positive vibes with the community.
Do Your Best. We promise you the workouts will challenge you and push you to your perceived limits. We only ask that you prioritize using proper form and always try hard. Effort always earns respect. Nobody cares about your time on the board or how much weight you move, they only care that you tried and gave it your best.
Be Coachable. Everyone needs a coach! If you need help, ask for it. The coach is there to help you achieve your goals and have fun.
Train Smart. Warm Up. Cool Down. Take Rest Days. We love seeing people achieve things they never thought possible, but rest, nutrition, and sleep are critical components to achieving results. Train Smart and Have Fun!
HEALTH & NUTRITION COACHING
Nutrition is the foundation of optimal health, weight loss and better performance. The CFSD Nutrition and Wellness Coaching Program provides individuals with a science-based approach to nutrition and wellness that uses simple behavior modification strategies to create positive change without the stress of 'dieting' to form habits that will last a lifetime. Contact Health Coach for package details.
