At CrossFit Hard we strive to foster a training environment that is fun, safe, clean and respectful to every member of the community. We want to provide the best environment to learn and achieve your goals as possible. To help facilitate this, we put together a list of rules, or principles, to keep in mind as you walk through the door each day, ready to train.


Introduce yourself to everyone you don’t know.
It was everyone’s first day once. Make new people feel welcome and get to know those you haven’t met before. Saturday partner WODs are the perfect opportunity to make buddies over burpees.

Be early.  If you’re not early, you’re late. Give yourself enough time to sign in to Wodify (you can do this from your smart phone as well), change, and start warming-up before class starts.  Most likely that means showing up at least 10 minutes prior to class. 
We all have places to go, people to see and jobs to do. If you arrive to class a few minutes late, expect to have to catch up on your own. If you arrive too late, you may be asked to wait until the next class. Warm-ups are a very important part of what we do since your body needs to be prepped in order to handle the intense workout. This helps keep you safe and shows respect to those around you.

Check your ego at the door. Somewhere a high school kid is warming up with your PR.  Remember,  you are here for “YOU” first and for most.

Your “Attitude”

  • Come to train, not “workout.”
  • Leave your personal drama at home.
  • Check your ego at the door.
  • No excuses. Train Hard or Go Home.
  • No whining & crying. There is No Crying in CrossFit.
  • No cheating (un/intentionally miscounting reps during a workout)
  • Be the athlete you want your fellow athlete to be.

Chalk stays in the chalk bucket.  Don’t take it on a field trip around the gym, don’t use it to write on the floor. While we’re on the subject, don’t write on anything except your score on a white board. Use it sparingly and always clean up your chalky mess!!!

After your class, exit the workout floor.
Once one class ends, another immediately begins. While we encourage you to hang out with your fellow CrossFitters after class, please do so in our foyer or family room so the next class can start right away. 

Wait until everyone has finished before you put your equipment away.
We start our warm-ups together and end our workouts together. Leave your equipment where it is so you don’t disrupt other people who have yet to finish. Once you’re done, cheer on the people around you instead.


Clean up.  Put away your toys. Clean up your sweat, blood, chalk, and puke. Don’t chew gum (choking hazard), and really don’t spit gum on our floor.  Pick up your used tape, pens, notebooks, scrap papers, chalk, band-aids, water bottles and sweaty clothes.  Pack it in, pack it out, as they say.  Put away all the equipment you used back where it belongs.  Stack the boxes neatly in correct stack, put the bars in the correct bar racks, stack the plates in order, and hang up your jump ropes.

Wear workout shoes.
When you enter the building, place your street shoes in one of our dedicated cubbies and change into the shoes you’ll be working out in. Fresh kicks help keep our space clear of snow, salt, water and mud from the streets so you’re not getting a face full of dirt during push-ups.

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, OR A BARBELL WITH LESS THAN 25LB PLATES!!! The 10lb and 15lb plattes will break!!! NEVER drop a kettle bell or dumbbell - PENALTY 50 BURPEE'S IF YOU DO!!!  Our equipment was expensive, and the more we have to replace it, the more we’re going to have to charge you.

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.

Do your best.  Effort earns respect. Work hard.  No dragging people down with a bad attitude.  Be optimistic, have fun and push yourself and those around you to do better.

Feel free to get loud.
What we do in here can be intense. Laugh, cry, grunt, scream and swear if you need to get it out. It’s TOTALLY cool. Just please be respectful and be extra mindful when there are children on site.

Go heavy or go home. The only way to get stronger is to increase the load.  Always strive to go a little heavier and a little faster.  Never say, “I can’t.”  When you want something you’ve never had, you have to do something you’ve never done.  Push your limits.

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 shoddy 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 you’re doing than you do.  They’re breathing gently and probably experiencing a restful glow and a sub-60 heart rate.  You’re halfway through Fran.  You’re biased, trust us.

Learn how to count. If you lose count, the next number is always 1.  If you know you have trouble keeping count, ask someone to count for you.  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.

Come to class. For newbies, make sure you’re staying consistent.  For old hands, 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.  The gym is not open except during the times posted on the schedule.

Take ownership. Be responsible and respectful and take pride in your gym.  Don’t 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 your partner is dead lifting with a rounded back, you can call them out!  Safety first!

CrossFit Journal: The Performance-Based Lifestyle Resource