Every house has rules to live by and CrossFit C2L is no exception. Our house rules help to make sure that our athlete community is safe, progressing, and fun. So take a moment, look them over, and live them every time you step inside for class. Doesn’t matter if it’s CrossFit, Spartan SGX, Olympic Lifting, or Mobility, these simple rules apply to all.


Be early. If you’re not early, you’re late.

Coaches run classes on a schedule and there is most likely a class coming in behind you, not to mention your class mates are all on time. Being late is disrespectful not only to your Coach but your fellow athletes.

Don’t Cheat. 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.

Give your best every day, and know that your best will change from day to day.

You will have good days and bad days. They happen. No matter what though, when you leave the box after a WOD you should feel like you gave it everything you had and stand proud.

Don’t be an ass

Nothing turns people off more than when someone walks in with an “I am better than everyone” attitude and acts like it. Be humble, be kind, work hard. Let your actions speak to the hard work you’ve put in. Also when a coach tells you something remember, they are the coach. If you knew how to do everything you would do it all the right way and wouldn’t need anyone, but that isn’t the case (trust us, we watch your movements).

Motivate your fellow athlete. Everyone needs help sometimes.

This is a big piece of being part of a community. We know you are ready to go when you are done, but that doesn’t mean you start packing up. There are other people who need your support. Wait to put your equipment away until after the last person is done and cheer them on while they struggle. Remember people do it for you.

Be social. Introduce yourself to the newbie. Make a new friend.

Friends are nice. New people need to know they haven’t walked into a lions den and are about to be eaten. Take time to say hi and introduce yourself. You may help alleviate someone’s anxiety.

Check your ego at the door (and scale when necessary, the wod is usually harder than it looks). 

Just because you think you can do a 135lb thruster one time doesn’t mean you can do it 10, for 5 rounds, with a time cap. Get your ego out of the way of your growth and success. Going heavier than you are ready for usually means poor form and sends us down the road to possible injury.

Work on your weaknesses; skills need your undivided attention.

Muscle ups, cleans, snatches, handstand push ups, double unders. They require work to master. Put in the work, focus on the skill, ask for help, and the movement will come.

Be patient with your progress, some things take time.

Beating yourself up over things won’t help you get it. You need patience, hard work, and your coach. (Refer to number 8 if you need more.)

Have fun!

WODs can be fun, really. Mostly it’s the experience of being in class with a bunch of other whackos wo have signed on to suffer with you.

Put your equipment away (where you found it).

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.

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.

Check in/Sign up for class.
This applies both to drop-ins and regular box attendees. If you are a member of a popular gym, and you know that classes get pretty full, give your coach a heads up by signing up online. We’ve all been through WODs that have had to been altered significantly because there wasn’t enough equipment/space to go around, and it’s not fun. There are class caps for a reason, so save your coach the trouble of having to change the WOD around and just sign up.

If you can’t make class cancel 2 hours ahead of time. Being lazy isn’t a reason to cancel.

When you sign up for class you are essentially taking up a spot in that class that no one else can have. By no showing, or canceling last minute because you would rather sleep in you potentially steal that class spot and prevent someone else from attending that really wanted to. Schedule for a class and show up. If you can’t make it due to an emergency (sleeping in isn’t an emergency) cancel 2 hours ahead of time so someone else can nab that spot and attend. It’s a simple courtesy that goes a long way with your fellow athletes at the box.

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