House Rules

FAQ:  Is this turning into like a Facist regime or something, with all these rules? No, you crazy leftist radicals.  We just want to make sure you and everyone has a great experience everytime you come to CFP.   So please read the rules and pay special attention to the burpee penalties.  Thank you CrossFit Virtuosity for helping us assemble these!

1)  Always Register for Class so we can keep class sizes to 18 or less.  It takes 2 minutes to go on your iPhone and sign-up.  It took you even less time to make that impulsive Groupon purchase. 10 Burpee Penalty Click here to register

2)  Scan in before every class. Again, it keeps class sizes manageable and lets us know if we have to add more classes  10 Burpee Penalty

3)  Be early.  If you’re not early, you’re late. Give yourself enough time to sign in, change and warm-up before class starts.  Those of you with smaller bladders may also want to reserve some time for a bathroom trip.  Most likely that means showing up at least 10 minutes prior to class. 10 Burpee Penalty

4)  Tape your hands instead instead of taping the equipment, especially the Pull Up station.  Never, ever tape the pull-up station.

5)  Tell the Coach if you are injured prior to class. Waiting until after isn’t impressive or honorable, it’s stupid.

6)  Respect the coach and listen while the coach is giving instruction. I.e. do not talk when the coach is talking.  This interferes with the safety of each member of the class.  10 Burpee Penalty

7)  Only perform the WOD within the time limit.  Time limits will keep you from over-training.  90% of WODs will have time limits.  There’s a science behind the programming, so don’t try to mess with it…

 Check your ego at the door. Somewhere a high school kid is warming up with your PR.

9)  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.

10)  Respect our equipment. Drop as a last resort. 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.  If you can help it don’t drop a kettlebell or dumbbell.  Our equipment was expensive, and the more we have to replace it, the more we have to charge you.

11)  CLEAN UP! Put away any toys you used. Clean off any bars which may contain your sweat and/or your blood.  Don’t spit on our floor.  Ever.  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.  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.

12)  Bring things to our attention. If you notice that equipment is broken, lights are out, there’s no toilet paper, bring it to our attention so we can do something about it.

13)  There is no such thing as I can’t! There is only I am to weak mentally to suck it up and do it.   When you want something you’ve never had, you have to do something you’ve never done. Push your limits.

14)  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.

15)  Learn how to count. If you lose count, the next number is always 1.  If you know you have trouble keeping count, ask someone to count for you.  If you want to get on a leaderboard, you MUST have someone count for you.  If no one saw it, it didn’t happen.

16)  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 special times right before or after class to work on them.  The gym is not open except during the times posted on the schedule.

17) Take ownership. Be responsible and respectful and take pride in your gym.  Don’t let others get away with things that are bad for them or bad for the gym.  Remind people to take their clothes with them and pick up their water bottles.  If you see someone doing something that you’re pretty sure will hurt them, tell them to cut it out.  We don’t care who it is. If Jack or Jill is deadlifting with a rounded back, you can call them out!  Safety first!