1000 Cannons Court, Suite 105
Woodbridge, VA 22191
Rules of Engagement
Rule 1: Engage yourself in the community.
Arrive Early, Stay late, Cheer, Clap and Encourage others. Come to the clubs, get togethers, bbqs, parties, participate in the challenges and even the competitions and have fun! Anything less is to cheat yourself of the experience and to rob others the gift of your presence and support. We are a CrossFit family.
Rule 2: Get into it.
Grunting, screaming, cussing, and otherwise making lots of noise are welcome and encouraged during a workout. There is such a thing as gentle quiet strength, although most of us haven’t mastered it yet.
Rule 3: Don’t be late.
Maybe a minute or two is ok for some boxes, but we have penalties for late arrivals. And if the class is more than half way through the warm up, you have the choice of waiting till the next session, or the next day Remember, the box isn’t a globo gym—you can’t turn up whenever you please (unless it’s Open gym). Classes run in a box, and people pay good money to attend them and get their hours’ worth of fitness and instruction. It’s a matter of respect for the coach and your fellow athlete.
Rule 4: Put. Your. Crap. Away.
Barbells, bands, abmats and even the chalk bucket. Space and time is often a premium for a CrossFit class, and no one wants to waste it by cleaning up someone else’s stuff. Take pride in your box by putting your gear away. And in the spirit of XFI, help your fellow athletes clean up too. Many hands make light work.
Rule 5: Don’t drop the barbell when you’re stripping the plates.
When you are cleaning up, save your coach from a brain aneurysm and strip down your barbell properly. This means you should lift the barbell and slide the plates off of it, then place it back on the floor—don’t just let it crash to the ground. This is how they get damaged, and as your coach will tell you, they’re not cheap to replace.
Rule 6: Don’t be late.
If the class is more than half way through the warm up, you have the choice of waiting till the next session, or the next day. Remember, the box isn’t a globo gym—you can’t turn up whenever. (unless it’s Open gym). Classes must run on schedule to ensure proper warm up and enough time to finish the WOD. It’s a matter of respect for the coach and your fellow athlete.
Rule 7: Pay attention when the coach is giving instruction.
It doesn’t matter if you’ve been doing CrossFit for 1 month or 5 years, it’s disrespectful to have your own private conversation or do your own thing when the coach is trying to give instruction to the class. You may know how to perform each movement off the top of your head, but not everyone does, so please be patient and quiet and let everyone get the full benefits of the coaches’ knowledge. Besides, you might learn something new!
Rule 8: Don’t move the chalk bucket mid-WOD.
I believe that chalk is essential to an athlete’s success in a workout, which is why we call it "magic fairy dust". The buckets containing this white gold are usually tactically placed so it’s easily accessible to as many people as possible in the midst of a WOD. If someone decides to move it to their area, then all hell breaks loose. Use one of the small ‘personal’ buckets.
Rule 9: Respect an athlete’s space.
This is crucial for safety purposes, as well as the focus of the athlete. If someone is preparing for a major lift, don’t walk behind them, in front of them, or anywhere close to them. If they need to bail, the last thing a coach wants to see happen is the bar strike an athlete standing too close, or worse, have an athlete fall back on to someone else’s equipment.
Rule 10: Try to avoid ghost riding.
Ghost riding refers to the phenomenon of dropping barbells, kettlebells and all manner of equipment from overhead, regardless of the situation or weight. This is important because dumbbells, kettlebells and barbells with thin plates which can bounce when dropped from overhead and ricochet into yourself and other athletes. While it is very satisfying to hear the crash of the weights against the floor, try to reserve the sensation for the strictly heavy lifts.
Rule 11: Contain the young ones.
We love kids, but they must behave. They are NOT allowed on the work floor, on the equipment, on the rig, or the rowers during a WOD – PERIOD! They can warm up with you and they can cool down with you.
Rule 12: Cheating is Lame.
Do every rep, with solid technique, no matter the time it takes. You’re only cheating yourself of the opportunity to become a better athlete. That’s what CrossFit is about and XFI has your back! We’ll here to cheer you on!!