It will hurt
It will take time.
It will require dedication.
It will require willpower.
You will need to make healthy decisions.
It requires sacrifice.
You will need to push your body to its max.
There will be temptation.
But, I promise you, when
You reach your goal, it’s
1. ARRIVE EARLY. If you’re not early, you’re late. This is the most important aspect of our group classes. Every client is expected to arrive at least 5 minutes prior to class start time. At CrossFit Freehold, we reserve the right to deny entry into any class for arriving late.
2. Cheer, clap, and encourage others. Anything less is to cheat yourself of the experience, and to rob others of your presence and support as part of the community.
3. Engage your brain when you walk in the door. Be aware and respectful of your surroundings. If there is teaching going on stay quiet so people can hear and learn. If there is a WOD going on, stay out of the way and off the equipment until your class begins.
4. Clean up & put away your toys. Pick up your used tape, pens, notebooks, scrap papers, chalk, band-aids, water bottles and sweaty clothes. 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, and hang up your jump ropes.
5. 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. NEVER drop a kettlebell or dumbbell. Our equipment was expensive, and the more we have to replace it, the more were going to have to charge you.
6. Chalk is useful, even necessary. It is also messy. Use as much as you need, but keep the excess inside the chalk bucket because all the extra dust covers everything in the entire gym and makes it very hard to keep the clean atmosphere you’ve become used to.
7. Try hard. Effort earns respect. Work hard. Dont drag people down with a bad attitude. Be optimistic, have fun and push yourself and those around you to do better.
8. Dont 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 theres no excuse for half 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 youre doing than you do.
9. Take ownership. Be responsible and respectful and take pride in your gym. Dont 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 they are Deadlifting with a rounded back, you can call them out. Safety first!
10. 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.