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Gym Reminders and Rules

With a new space, I felt that it was an appropriate time to review our gym beliefs, rules, and etiquette. These things best reflect our gym’s culture and allow us to foster a fun, safe, clean, and respectful training environment for anyone who walks through our doors. This list is hardly all-inclusive, but it pretty much comes down to safety, common courtesy, and respect for others and our equipment!

COMMUNITY FIRST:
The vision of Arsenal is to help everyone and anyone who walks through our doors improving their lives through fitness/nutrition coaching and by creating meaningful relationships. This is accomplished by having a world-class group of coaches who lead with acceptance, love, and happiness.

This leads me to my first point of always-welcoming new members. You were once the new kid on the block. Remember when you didn’t know what an AMRAP stood for or where the Abmats were located? Our community is what sets us apart from any other gym. Please introduce yourself to newer members and help them get acquainted with our community. Who knows they may just become your new Saturday workout partner!

Point two is no one left behind. Your WOD isn’t finished until the last member of your class is finished. If you complete your workout before someone else, find someone who hasn’t finished and cheer them on. We guarantee there will be a grueling WOD in your future where you will be the last one standing and you may just welcome that extra push or cheer to get you through it.
SAFETY:
1. Class always have priority.
We are always happy and encourage members to perform additional training/accessory work before or after class. However, keep in mind that you should not be in the way or disruptive of the classes going on. If you know you need equipment or the rig that will also be used in class please come for designated open gym from 3-6pm.
2. Respect Our Coaches
Please pay attention when the Coach is explaining the workout and the movements. We ask that you refrain from loading barbells, grabbing equipment, practicing movements or discussing what you had for lunch when the coach is talking. While you may have heard the instruction for a deadlift one thousand times, it may be the first time for the person standing next to you. Besides, you may just learn something new and it could be what separates you from your next PR! If you are waiting in the lobby for the next class to start please make sure to keep your voice down as well, especially when a coach is going over the workout brief.
3. Scaling is Not for Sissys
Please do not argue with the coach if they ask you to scale your weight or movement. They are trying to keep you safe and moving effectively and efficiently through the workout. They are also ensuring that you keep the intended stimulus of the workout.
4. Dropping Light Bars from Overhead is Never Cool
Please control your barbells or any weight you are moving. Do not drop lightweight barbells from overhead. Not only is this bad for our equipment, but light barbells tend to bounce and can be dangerous to your neighbor. Barbells should only be dumped for safety purposes and out of necessity.
5. Don’t Suffer in Silence.
If you are injured please let us know before the workout. Remember we can scale and modify any movement! But only you let us know how your body feels. Train Smart!
ATTENDANCE:
Sign in to Class. If the kiosk isn’t working, please notify the coach.
Come Early. We prefer that you are early. Use the time to sign in, warm-up, use the restroom, or meet a new member! Please be ready for class when it starts.
Be On Time. Being consistently late for anything is not cool. And warming up properly is extremely important. We understand you have a life outside the gym and we all know that traffic from 28 can suck. We won’t judge you if you show up a few minutes late once in a while, but please be respectful of the class going on!
EQUIPMENT AND FACILITY:
1. Speak Up
Please bring things to our attention. If you notice that equipment is broken, lights are out, or there’s no toilet paper in the bathroom, bring it to our attention so we can do something about it.
2. Clean Up After Yourself. Wipe down your whiteboards and equipment when a workout is finished. Pick up your tape, markers, poker chips, notebooks, water bottles, clothing, and gear. 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 evenly on the plate trees, and hang up your jump ropes. We pride ourselves on having one of the cleanest CF gyms in the area. Please help us keep it that way. Set the example and others will follow.
3. Keep the Bathrooms Clean.
We don’t expect you to be janitors. Just do the simple things like making sure your paper towels and tape end up in the garbage can. If you sprinkle when you tinkle, please be neat and wipe the seat.
4. Respect our Equipment and Facility.
Please take care of the equipment. Don’t tie knots in the jump ropes, don’t drag the boxes across the floors and don’t’ drop the kettlebells or dumbbells or any weight for that matter unnecessarily.
5. Don’t Drop Empty Barbells.
Please do not drop a barbell without weight or when stripping weight off the barbell. This causes serious damage to our very expensive barbells.
6. Chalk Stays in the Bucket.
I repeat…Chalk stays in the bucket. I assure you it is not magical fairy dust, so please use it sparingly and do not be like Lebron James or Coach John.
ATTITUDE:
1. Be Positive
Eliminate Can’t or Never from your Vocabulary! Don’t drag others down with a bad attitude. We believe anything is possible with a little hard work and determination. Be optimistic, have fun and push yourself and others to do better.
2. Quitting is Never an Option
We promise you the workouts will challenge you and push you to your perceived limits. We only ask that you use proper form and always try hard. Effort always earns respect. Nobody cares about your time on the board or how much weight you move, they only care that you tried.
TRAINING:
1. Be coachable
Everyone needs a coach, including our coaches! If you need help, ask for it. The coach is there to help make you better.
2. Your ego is not your Amigo
Don’t be afraid to be uncomfortable! Challenge yourself and continue to progress through scaling options until you can execute a full range of motion (ROM)! This stuff takes time so be patient, have fun and push yourself and others to become better. And please don’t take yourself so seriously…Its only CrossFit.
3. Learn to Count.
Please do not Cheat. It’s awkward when you do and evident to everyone around you. Try to complete every rep with good form and a full range of motion no matter the time it takes you. Train with Integrity and the Gainz will come! If you lose count, the next number should always be 1.
4. Train Smart. Warm-Up. Cool Down. Take Rest Days.
We love Gainz…but make them smart Gainz! Rest, nutrition, and sleep are the most important components in achieving results. Training and Volume alone won’t get you to your goal.
5. Have Standards. Always reach “YOUR” full range of motion and train to the standard we teach. Just because you can do Rx weights doesn’t mean you always should. Lighter and lower is always better than heavier and higher. Do the best of your ability now, and trust the process!
6. Be accountable to yourself. Track your goals, your workout times, and PRs. Celebrate your accomplishments! Hitting a PR is a big deal! But you can’t know if you don’t log in SugarWOD.
We are here to help you turn your goals into reality. If you ever have questions, thoughts, or concerns don’t hesitate to reach out to a coach to figure out how we can resolve the matter and get you back on track!

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