CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

Respect The Rules

WARNING: Breaking the rules may result in burpees.

Give yourself enough time to change, 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. If you want your coach to be early as well we will need you to sign in on Mindbody 20 to 30 minutes prior to class. If you sign in 5 minutes before class you may not have a coach at the box waiting to coach you. Please allow us some time to get to the box as we all have other matters to attend to during the day. If we do not see anyone signed in on Mindbody or an email we will assume that no one is coming to that class.

Somewhere a high school kid is warming up with your PR.

Clean up your sweat, blood and puke.  Please don’t spit on our floor.  Ever.  Pick up your used tape, pens, notebooks, etc.  You bring it in, you take it out.  Put away all the equipment you used back where it belongs to include chalk and please ensure equipment is wiped down.

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, if you don't someone next to you could possibly get injured, some of our bumper plates do bounce a lot.  Please try to never drop an empty barbell, it damages them internally, which cause them to not spin freely.  Try not to drop the kettlebell or dumbbell.  Our equipment was expensive and we want our clients to have the best and safest equipment.

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.

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 and most of all NEVER quit.

The only way to get stronger is to increase the load.  Always strive to go a little heavier and a little faster.  Never say, “I can’t.”  When you want something you’ve never had, you have to do something you’ve never done.  Push your limits.

No one cares what your score was.  Everyone cares if you cheated. Be honest with everyone else, and most important be honest with yourself.  You know what full range of motion is, so there’s no excuse for poor 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 battered, so just trust them.
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 they are available.  If you want to get on a leaderboard, you MUST have a coach count for you.  If a coach didn't see it, it didn’t happen.

For new athletes, make sure you’re staying consistent.  For fire breathers, don’t start thinking that it’s okay to just do your own thing whenever you want to.  If you have extra things you’re working on, there are special open gym times to work on them.  The gym is not open except during the times posted on the schedule.

Be responsible and respectful and take pride in your box.  Don’t let others get away with things that are bad for them or bad for the box.  If you see someone doing something that you’re pretty sure will hurt them, correct them.  We don’t care who it is — even if your own idol is deadlifting with a rounded back, you can call them out!  Safety first! An RX and PR's are no joke here, we take them very serious and you should to, this is something to be proud of and something you should share, this is why if you PR you must hit the PR gong! If you RX make sure that it is a real RX and you know it in your heart.