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  1. LEAVE YOUR EGO AT THE DOOR. Somewhere a high school kid is warming up with your PR. But keep it close by to safely drive your competitive juices.
  2. BE EARLY. 10 minutes early is better than 1 minute late. Give yourself enough time to hit the bathroom, change and warm-up before class starts. Most likely that means showing up at least 10 minutes prior to class. For every athlete that arrives late = 10 Burpee Penalty per minute!
  3. INFORM THE COACH OF INJURIES. Waiting until after isn’t impressive or honorable. It’s not safe!
  4. RESPECT THE COACH and listen while the coach is going over points of performance. If you are a veteran and think you don’t need the instruction on points of performance then why does your form still suck? No one’s form is perfect enough, not even the coaches’. Virtuosity is the goal. Do not talk when the coach is talking and move with the group when the coach instructs. This interferes with time management and the safety of each member of the class.
  5. NEGATIVITY WILL NOT BE TOLERATED. This is a facility of awesomeness. This is a drama free zone – period. Be optimistic, have fun and push yourself and those around you to do better or use your intuition if they need to be in their own zone.
  6. RESPECT OUR EQUIPMENT. ALWAYS keep your weight under control. NEVER drop an empty barbell. NEVER drop a kettlebell or dumbbell. Our equipment is expensive, treat it with respect. 
  7. Your Mom doesn’t work here, so CLEAN UP AFTER YOURSELF Put stuff back where it belongs when you’re done and keep the chalk in the bucket. Hang jump ropes on proper length hook. Clean off any bars, which may contain your DNA. Blood, Sweat, Skin, and Spit cannot remain on our equipment upon you finishing your training.
  8. TELL US. 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.
  9. I CAN! If you think you can or can’t, you’re right. Stop saying “I can’t”. Where else is this playing out? When you want something you’ve never had, you have to do something you’ve never done. Push your limits.
  10. CHEATING IS LAME. 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 there’s no excuse for consecutive poor reps. If someone calls you out for doing something wrong, listen to him or her. The person standing around watching you work out has a much better perspective on what you’re doing than you do.
  11. LEARN HOW TO COUNT. If you lose count, start from your last remembered rep. If you know you have trouble keeping count, ask someone to count for you or tally it on the whiteboard or floor with chalk.
  12. ONLY THE COACHES WRITE ON THE LEADER BOARD. If you want to get on a leader board, you MUST have someone count for you. If no one saw it, it didn’t happen.
  13. Showing up is the hardest part. For newbies, make sure you’re staying consistent. For veterans, don’t start thinking that it’s okay to just do your own thing whenever you want to. There’s a myriad of reasons we have class. For starters, you’re less likely to bias yourself towards the things you’re good at; you’ll get some competition; and no matter how experienced you are, you still need coaching and you can still stand to work on the basics. If you have extra things you’re working on, there are special times right before or after class to work on them.