To ensure safety and quality of class, please sign in to the classes you are planning to attend in advance. If you know you will not be able to make it to a class, please sign out so another member can take your spot.
BE ON TIME:
Class times are posted on the schedule and will start ON TIME ALWAYS. Important instruction and activity take place in the first 5-10 minutes of class. Missing this portion of your class means putting yourself and others at risk. It is also not fair to the other members or your instructor to be delayed as a result of your tardiness. If you are a few minutes late, quickly and quietly make your way in and join the class with full attention. If an instructor feels that you are unable to join class safely, you may be given a seperate warmup before joining the class, or you may be asked to wait for the next class. Please understand that such decisions will be made for your safety and that of the others in the class. If you don’t like it, don’t be late.
HAVE PATIENCE:
Our strength and conditioning program is serious. Becoming strong and fit does not happen over night. You must have patience with yourself; proper form and being focused while training are crucial to your success. Respect your body and set progressive goals for yourself and be patient with your progress for your safety. This advice wil enable you to continue to train and make progress forever. Setting realistic goals for yourself will result in great gains without injury…PLEASE, understand that proper form is extremely important to building strength. If an instructor recommends you remove weight from your bar, or suggests taking a step back to work on some basics…TAKE THEIR ADVICE! We want you to meet and exceed your goals – leave your ego at the door and help us help you!
POSITIVE ATTITUDE and INSPIRATION:
We are all in this together, everyone needs a little umph once in a while… If you had a bad day, for one hour, forget your troubles and focus your attention on doing something great for yourself. Once inside, Athletes and Beginners are all equal here and have something to offer…Regardless of your fitness level or skill set, everyone should inspire and encourage each other just the same. The gym is a positive place where inspiration will show itself in many ways, even in failure. If you fail at something, it means you tried. Don’t sweat the small stuff and keep your eye on the big picture…Everyone is ultimately here for the same reason, to be fit and healthy and to have FUN.
KEEP IT CLEAN:
Being healthy and fit go hand in hand with cleanliness. USE COMMON SENSE: If you spill something, clean it up. If you have trash, throw it away. If you sweat all over the equipment, wipe it down. If you bleed, ask for help and disinfect. PLEASE, if you think you are going to vomit, get yourself to the bathroom or a bucket. If you sprinkle when you tinkle, be neat and wipe the seat. If you see something that doesn’t seem right, say something…Treat the facility as if it were your home, treat the equipment as if it were your own. If everyone does their part we will be able to maintain the quality of our facility and of our equipment.
TOOLS OF THE TRADE:
Journal: Keeping a continuous record of your daily workouts is the best way to track your progress. Doing this will help you and your instructors determine how to increase your weights in strength training and also help you choose proper weights for conditioning workouts. A simple notebook, or daily calendar planner is all you need. Occasionally we will re-program a WOD so you can go back in your Journal and track your progress…Things like what weight you used, what your time was, or how many reps you completed, how you felt that day and if you were at an AM or PM class should all be included in your notes.
JUMP ROPE:
There are jump ropes at the gym that you are welcome to use. It is not required for you to buy your own, but having your own jump rope sized specifically to your height can be helpful in your success in mastering this skill… For your convenience, speed ropes are available to purchase at the gym. We will help you adjust the length of your new speed rope.
FLAT SOLED SNEAKERS OR WEIGHT LIFTING SHOES:
When lifting heavy loads, flat soled sneakers or weight lifting shoes do not compress the same way running sneakers do. Weight lifting shoes provide solid contact with the floor and eliminate sole compressibility. A percentage of the force of the drive will be absorbed by the compression of a gel or air cell sneaker. This compression is fine for running, but when lifting, it reduces power transmission efficiency and prevents foot stability. Converse are popular for lifting, or if you are interested, look into options offered by Reebok, Do-Win, Adidas, etc…
Rules & Tools
SIGN IN FOR CLASS:
To ensure safety and quality of class, please sign in to the classes you are planning to attend in advance. If you know you will not be able to make it to a class, please sign out so another member can take your spot.
BE ON TIME:
HAVE PATIENCE:
POSITIVE ATTITUDE and INSPIRATION:
KEEP IT CLEAN:
TOOLS OF THE TRADE:
There are jump ropes at the gym that you are welcome to use. It is not required for you to buy your own, but having your own jump rope sized specifically to your height can be helpful in your success in mastering this skill… For your convenience, speed ropes are available to purchase at the gym. We will help you adjust the length of your new speed rope.
FLAT SOLED SNEAKERS OR WEIGHT LIFTING SHOES:
When lifting heavy loads, flat soled sneakers or weight lifting shoes do not compress the same way running sneakers do. Weight lifting shoes provide solid contact with the floor and eliminate sole compressibility. A percentage of the force of the drive will be absorbed by the compression of a gel or air cell sneaker. This compression is fine for running, but when lifting, it reduces power transmission efficiency and prevents foot stability. Converse are popular for lifting, or if you are interested, look into options offered by Reebok, Do-Win, Adidas, etc…