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House Rules

Our community has grown considerably in the last few months so we would like to take a little time to remind everyone what we expect from you while you’re a member at Williamston CrossFit.

  1. Work Hard! In the words of ACDC, “It’s a long way to the top if you want to rock n’ roll!” and nothing less than your best will get you there and we all want you to get there. Effort earns respect…have fun, push yourself and those around you to do better.

  2. Be early.  If you’re not early, you’re late. Give yourself enough time to change, shoot the bull, and warm-up before class starts.  Those of you with smaller bladders may also want to reserve some time for a bathroom trip. Classes start 5 minutes after the scheduled start time to accommodate those days…we understand.

  3. Support Others! Some people motivate with words, others by actions whatever your preferred method may be use it. This means cheering that last person on before you break down your bar and put it away. “Help others succeed and you will too”

  4. Check your ego at the door! Keep in mind a big ego is self-defeating, and it will more often tell you that you can’t. Somewhere someone is warming up with your PR.

  5. Be Humble! What you take away from the WOD everyday is yours, you own it and not everyone needs to know how awesome you are (even though we think so too).

  6. Respect the Gym! It’s not much but it’s ours, and how we treat it reflects our character. Bumper plates are made to be dropped…during emergency situations not during every rep of Fran. NEVER drop empty barbells or dumbbells, ask me sometime how much a barbell costs. If you use chalk and make a mess clean it up, if your effort pours out of you and you leave it all over the equipment wipe it down. If you decide to donate blood wipe down the bar or pull-up rig, and throw out any band-aids or tape.

  7. Be self-aware! You know your body better than anyone and if something doesn’t feel right STOP! Let one of us know and we will scale the workout accordingly (that’s why we’re here). Take rest days they are absolutely necessary and you will be stronger for having taken them.

  8. 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.

  9. Actively Listen! The best athletes are those who listen closely. This often means turning down that voice inside your head. 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.

  10. Come to class. Stay consistent and don’t start thinking it is 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.