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Gym Rules

Laws of the Box
We want to guarantee we provide you with a fun and safe environment while training. To ensure this, please read and keep in mind while training the following rules:

We Ain’t Your Mamma…

  • Arrive on time… we reward tardiness with burpees
  • Attend Class… we have your number and know where you live!!! It is not above me to inquire, call, or search Patterson  to find out your whereabouts. We want to see you at the gym on a weekly basis! A workout may suck before and during, but you always feel better afterward. All you have to do is get your butt through the door and we take care of the rest.
  • Set Up Your Equipment… we will help you scale weights and movements but it is your responsibility to get your weights, set up your station, and claim your workout real estate.
  • Clean up after yourself… clean up equipment, sweat, spit, blood, chalk, dirt, vomit, handprints, and whatever else you’ve left behind.
  • Chalk is useful, even necessary. It is also messy. Use as much as you need, but there is no need to chalk up to your elbows. Please keep the excess inside the chalk bucket.
  • Treat Equipment with Respect… use it heavy and hard, but don’t abuse it. There is no need to throw down a 55lb overhead press!!
  • Children… children are more than welcome to watch their parents train. We even hope to incorporate a kids program in the near future. However, we also want to keep kids and everyone else in our gym safe. Please make sure your kids stay off gym equipment and away from the weights.

Check Yourself… (Attitude)

  • Leave your Drama at the Door… emotional issues? Don’t bring that stuff into the gym. Use your hour at the gym to clear your mind and focus on training hard. Stampede CrossFit is your sanctuary and we want you to leave each training session stronger mentally and physically.
  • Leave your Ego at the Door… don’t allow your ego to get in the way of training. There is always room for improving and progressing. Remember, there is always someone out there bigger, faster, and stronger than you.
  • Never Say, “I CAN’T”. This is a four-letter cuss word in our gym. Self-pity accomplishes nothing and will result in Burpees.
  • 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!

Go Hard or Go Home…

  • A for Effort… effort is more important than any other attribute. Don’t be embarrassed or ashamed if you can’t lift as much or perform as well as other members. It doesn’t matter so long as you push the envelope each and every workout.
  • No Excuses, Whining, Pouting… you’re allowed to cry before, during and after the workout just don’t act like a baby.
  • Be Patient… accidents & injuries usually come as a result of impatience. Don’t be greedy. Slow down. Ask questions. Ask for help. Upward progression in strength, speed and ability WILL COME.
  • Listen… we are the coaches and don’t want to see anyone get hurt or develop bad habits. We have been in your shoes and are looking out for your best interest and training progress. We are here to provide a safe and motivating environment designed for your success.
  • Do not cheat. Do every rep, with solid technique, no matter the time it takes. You only cheat yourself of the opportunity to become a better athlete and person. There is no honor in cheating, what joy is there in a victory you didn’t earn?
  • Have Fun… yes, you’re going to work harder than you thought possible. Yes, it’ll hurt. So what? Have fun with it. You will surpass your expectation if you keep a positive attitude.

More than a 1 Hour Miracle Pill…

  • Eat Right… training is only a part of living healthy. For optimal results we recommend eating a balanced diet by limiting intake to meats & vegetables, nuts & seeds, some fruit, little starch, and no sugar. For more information please ask a coach about Paleo and Zone.
  • Alcohol… Party hard and you will be feeling it during your next workout. Please limit your drinking.
  • Sleep… Sleep is like an express train for recovery. A good night’s sleep will give you more energy, reduce injury, and accelerate recovery.
  • Take Rest Days… These are essential. A good cycle to follow is 3 days work, 1 day rest. Please no 12 days straight of training. CrossFit is considered HIIT (HIGH INTENSITY Interval training). Rest to allow muscle recovery, prevent injury, and keep the intensity high during training.

Gym Etiquette…

  • Introduce Yourself… there is no better feeling than entering a CrossFit gym and having existing members introduce themselves. Please introduce yourself to any new athlete and new athletes introduce yourselves to our members. Stampede CrossFit is more than just a gym. It’s a community.
  • Dress Code… don’t worry about how you look. Worry about how you perform. This is a casual gym: no shirt, no shoes, no worries.
  • Be Loud… we are respectful but we are not silent. During your training yell, grunt, scream, sweat, bleed, etc. You will too. Stick around after class and cheer, motivate and push your fellow athletes. There is such a thing as gentle, quiet strength, but most of us haven’t mastered that yet. Also remember that there can be such a thing as too loud, crass, gross, or rude – common sense rule applies, please be respectful.
  • Brag Tell your family and friends… tell them how you’re getting in the best shape of your life. You’re having fun. You’re doing things you never thought possible. Be proud!

 Whiteboard layout…

  • Here’s a layout of the White board to help with new footprinters understand their first day of WOD’s.

WHITEBOARD LAYOUT