gym policies
the gym is for everyone.
CrossFit gyms are unlike any other facilities in the unique community that they create. In order to foster a fun, safe, clean, and respectful training environment for everyone in our community we have a few points for you to take note of. This list is hardly all-inclusive, but it pretty much comes down to safety, common courtesy, and respect for others and our equipment.
Please ready through all the sections and feel free to contact Amanda by email or phone if you have any questions.
community guidelines
Welcome New Members. You were once the new member in the gym. Remember when you didn’t know what an AMRAP stood for or where the ab-mats were located? Our community is what sets us apart from any other CrossFit gym. Please introduce yourself to newer members and help them get acquainted with our community.
No One Left Behind. Your workout isn’t finished until the last member in 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 gruelling workout 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.
Be On Time. We understand you have a life outside the Box and we all know that traffic sucks. We won’t judge you if you show up a few minutes late once in a while, but please be respectful and ask the coach if it is ok to join late or be ready to wait until the next class if possible. Don’t assume you can just jump in.
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. Remember there is no finish line. You are here to create a better life for yourself outside the gym so just enjoy the process.
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.
Be coachable. Everyone needs a coach. Every single one of our coaches have coaches. If you need help, ask for it. The coach is there to help make you better.
Your ego is not your Amigo.. And it is not welcome at our gym. Don’t be afraid to be uncomfortable. Challenge yourself and continue to progress through scaling options until you can execute full range of motion. 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.
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 full range of motion no matter the time it takes you. Train with Integrity and the progress will come. If you lose count, the next number should always be the last one you remembered.
Train Smart. Warm Up. Cool Down. Take Rest Days. We love progress but make smart progress. Rest, nutrition, and sleep are critical components to achieving results. Training and volume alone won’t get you to your goal. Why do three workouts in one day when you aren’t very good at one? This is why we have the Elevate Performance Training programs. If you want more, we will give you coach guided work to specifically meet your goals. Random work gives you random results.
Have Standards. Always use 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.
Be accountable to yourself. Track your goals, your workout times, and PRs. This is why you all have access to Xplor Triib. Use it! Celebrate your accomplishments. On the days where it feels like your progress is slow, you will be able to look back and see how far you have come.
Safety
Sign in to Class. Please be sure to reserve your spot in class. Some nights are busy and this ensures we have the proper athlete to coach ratio.
Respect Our Coaches. Please pay attention when the Coach is explaining the workout and the movements. We ask that you refrain from loading barbells, practicing movements or discussing your day when the coach is talking. While you may have heard the instruction for a movement a hundred 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 reaching your next goal.
Don’t Load Up Early. Please do not load or place weight on your barbell until you are told to do so by the coach. Trust us, you will be asked to remove the weight from your barbell.
Stay Unplugged. Please keep no more than one headphone in your ears. You need to be aware of your surroundings. There are really heavy objects being lifted, dropped, swung and thrown. Watch where you are going and listen to what is going on around you. This also allows the Coach on the floor to give you any training tips as well as being able to get your attention in an emergency.
Keep Floor Clear. No bags on the floor. At best, it creates clutter others have to work around and worst case scenario, it is a safety problem. Please store your bag in the appropriate area.
No Chewing Gum. You may be asked to spit out your gum. We love that you want fresh breath for us, but it can be a choking hazard and not in a fun way.
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. A coach will stop any workout or activity if it is deemed unsafe at any time.
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 know how your body feels.
Watch for Others. Whether you are in class, are doing individual programming, or walking to get equipment, you have to watch for others. If someone is walking through, wait 10s until you do your lift. If you are walking through, watch for others as to not jeopardize their safety in a movement. If you had space marked out for your Elevate Performance programming and someone walks through, wait until they're gone. We all are sharing space and all trying to reach goals but I can promise you having a bit of patience and waiting for your space to become clear again will not be what stops you from making it to the CrossFit Games. No single athlete is more important than any other and your ego is not your amigo.
Guide the Ride. Guide loaded barbells down when dropping them from overhead. No “ghost riding”. It’s disrespectful to the maintenance of the equipment and in class it poses a safety issue to other members. If you’re unsure of what this looks like, ask your coach.
Equipment and facility
Coaches are people. Please respect their time and note the scheduled gym times. They have personal lives outside of the gym and it’s only fair for them to be able to live them and leave work on time.
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.
Clean Up After Yourself. Pick up your tape, markers, notebooks, water bottles, clothing and gear. These items are your responsibility and we will donate the lost and found on a very regular basis so check to ensure you have your personal items on a daily basis! Put away all the equipment you used back where it belongs. Mop up your sweat, stack the boxes neatly, put the bars in the racks, stack the plates in order, and hang up your jump ropes. If your kids make a mess, please clean up after them, especially any snacks they may have enjoyed (we have a vacuum behind the gym entrance door your convenience). We pride ourselves on having one of the nicest and cleanest CrossFit gyms in the city. Please help us keep it that way. Set the example and others will follow.
Clean up your DNA. Please clean up your sweat, blood and tears. Wipe down your equipment before putting it away and pick up your used tape, band-aids, towels, and tissues.
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 splash water all over the floor, wipe it up. If you sprinkle when you tinkle, please be neat and wipe the seat.
Respect our Equipment and Facility. Please take care of the equipment. Do not tie knots in the jump ropes, do not drag the boxes, and do not drop the kettlebells or dumbbells. Do not drop barbells with 10# or 15# plates on them. Be respectful of the space.
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. Plus every time an empty barbell is dropped a kitten dies.
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 appropriately. And whatever you do, do not use it to mark off your rounds on the floor (or the rig). Chalk hands on the floor happen, accidents happen and buckets spill. We always have a mop and bucket readily available for any clean up.
Elevate performance athletes and open gym
Sign up for Class. Please be sure to reserve your spot in class. We have limited space on the floor and the registration system is set up to allow everyone to move safely in the space in specific time frames.
Ask First. Additional training prior to or after class must always be cleared with the Coach on floor and should not distract or interfere with the ongoing class. It is to be limited to physio exercises, extra mobility, or programming received from our Elevate Performance Programming. The coach always has final say. Also do not change the music unless you have asked the Coach on the floor.
Location, Location, Location. If you are in for Elevate Performance Individual or Hybrid Programming, always ask the Coach where the best place is for you to be. They know where the class will be moving and can direct you to a place where you can get your training in so you and the class can train in harmony.
Stay Unplugged. Please keep no more than one headphone in your ears. You need to be aware of your surroundings. There are really heavy objects being lifted, dropped, swung and thrown. Watch where you are going and listen to what is going on around you. This also allows the Coach on the floor to give you any training tips as well as being able to get your attention in an emergency.
The Clock Belongs to the Class. If you need a timer, TimeBirds make some really great personal ones otherwise there are some apps you can use. Please never use or change the class clock, even if there is not a class going on. The clock is set to rollover so get in the habit of keeping track of the time you start and finish at, even if it’s not starting at “0:00”.
dog policy
As you all know, dogs are an integral part of our Bedrock Community and have always been welcome in our space but with that comes the responsibility of making sure the safety of the members, the dog owners, and the dog’s themselves is considered. Not all people like dogs or they like them but enjoy them from a distance for many reasons including allergies.
Bringing dogs is a privilege and first and foremost we are a people business. Please evaluate the following before bringing your dog:
Is this the right environment for my dog? The energy is high, it is loud, barbells get dropped, and there is sometimes not a lot of space.
Can my dog be tied independently away from me if they needed to be?
Is my dog ok being handled by other people? There may be an instance where the coach may need to move them.
Are they vocal?
Are they reactive to people or other dogs?
POLICIES:
Dogs will no longer be allowed on Tuesday and Thursday evenings. We have youth and children moving through the space for their classes and this creates a risk for everyone.
Dogs are not allowed off leash before, after, or during class which includes throwing toys.
No greetings with other dogs inside the gym space or front foyer. A tight leash while a dog is tied, excited, or feeling restricted can trigger a reaction even in the most friendly of dogs. Dog greetings can happen after class in one of the outdoor green spaces.
If your dog is in a space where the Coach feels it jeopardizes your safety, that of the other member’s, or the dog themselves, they may ask you to to move or remove them to a specific space. Please respect the coach’s request as they are doing what is best for the community.
Dogs are living creatures and their behaviour can be different one day to the next. Be prepared to leave your dog in the car if the Coach asks you to remove them. The environment is not always safe for them to be in.
Accidents happen. If your dog has an accident, please clean up any solids and ask the coach for the appropriate labelled disinfectant spray before using the mop or the regular cleaner.
If your dog is prone to shedding, you must vacuum after class or bring a towel or bed with you to accommodate them. No exceptions.
If your dog is vocalizing during class, please move them to your car. Be prepared to move them to your car if the Coach asks you to.
Please throw any poop bags in one of the large yellow bins outside and never in a garbage can inside the gym.
Kids Policy
Safety First. We love all of your kids but we want them to be safe. We encourage you to bring your kids with you but all children need to be able to either sit unattended in the Kid’s Zone or be contained in the portable Playard (we only have 1). If your child is screaming, running around or otherwise a distraction, please attend to them (yes, even in the middle of your workout). Children are not allowed on the floor during the workout (except if in a stroller or the Playard) and must at all times be supervised if they are anywhere else in the building (bathroom, lobby, etc). Food must be contained to the Playard.
Child Minding is Available. Members come here to have the best hour of their day. If your child wants the best hour of their day, we have child minding on designated days in the schedule for the 9am class. Please sign up by 8am to guarantee someone will be available. If no one is signed up, the child minder is cancelled for the day. Spots are first come-first served.
The Bathroom is Calling. The child minder does not change diapers or take children to the bathroom. They will call out to the coach to get you even if it’s in the middle of the workout. Please contain any diapers in a plastic bag until you’re leaving the gym (ask a coach for a poop bag if you need one) and throw it in one of the large yellow bins outside when you leave and never in a garbage can inside the gym.
We’re Here for the Fun. The child minder is there to ensure the children are safe, following the rules, and having fun. You may be asked to come attend to your child if they cannot follow the rules of the child minder or are posing a safety issue to the other children.
Snacky Snacks. Please send dry snacks for your child. The child minder is one person and if 5 kids have squeeze pouches, the Kid’s Zone can look like a volcano or pureed fruits erupted. Keep snacks simple and labelled or feed them before or after class and please send only water in a labelled sip cup and no milk or juices.
Clean Up, Clean Up, Everbody Clean Up. If your children use the Kid’s Zone unsupervised, please ensure the room is restored and toys are put away as well as clean up any water or snack messes on the floor.
For additional rules for the Kid’s Zone, please see the poster in the room.