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 15-20mins early and do your own preparation or work on a specific “homework” program we’ve given you, however this is not mandatory.
Let Coaches Coach We love our team environment and community atmosphere where member’s 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 most safe and efficient way.
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. Pack up ONLY AFTER EVERYONE HAS FINISHED!
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 We are not in the Army and we are not a “Boot Camp”. 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.
Don’t Put Down, Put Away Our members view CrossFit Roar 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.
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, kettlebells, dumbbells, or medicine balls to the ground. The only thing that can be dropped, or slammed is bumper plates.
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.
For any information on any upcoming CrossFit Competitions just email [email protected]
FITNESS IN 100 WORDS
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.