House Rules

You are responsible for your own fitness, health, and safety.

If you need to scale or aren’t comfortable doing an activity, let the coach know. Coaches are here to help you achieve your fitness goals. Ask questions. For example, “Once I climb up the rope, how do I get back down to the ground?” or “What are the scaling options if I can’t complete a pull-up?”

Come to class regularly.

Be consistent with your training and focus on form and technique above all else. Everyone needs coaching and can benefit from working on the basics and improving range of motion, mobility, and flexibility.

Be on time.

Sessions start promptly at the scheduled time. If you miss the warm up, you risk injury. In addition, metcons start on time. If you need to excuse yourself just as the metcon is about to begin, the metcon will begin without you. You are then responsible for keeping track of your own time, reps, rounds, etc. If you arrive after the start of the session the coach may choose to not allow you to attend that session.

Check your ego at the door.

There is always someone who is bigger, faster, and stronger than you. There might even be someone at your session who is bigger, faster, and stronger than you. The only person you need to compete with is yourself.

Leave the drama outside of the box.

You’re here to work out and not to gossip — and particularly not about other members. Use the time at the box to work out your frustrations. Remain focused on the task at hand and everyone will be happy.

Don’t cheat. No one will care what your score is, but everyone will care (and know) if you cheat. Shaving reps is still cheating. 

Be honest with yourself and everyone else. Use full range of motion, and always focus on form, then consistency, and then intensity. If the coach tells you that a rep doesn’t count, the rep doesn’t count.

Enter your results in Wodify.

The coaches will often enter results for conditioning but may not have enough time to enter results for strength. Be sure that you do so. Remember that you may check in and enter results using the Wodify app.

Know your limits.

Know when to back off and when to increase the intensity. If you get hurt, you can’t train. If you can’t train, you can’t get fit. Need advice? Ask the coach.

Clean up after yourself.

Clean any equipment that you used, including the bars on the pull-up rig, barbells, kettle bell handles, dumbbells, wall balls, slam balls, etc. Pick up your used tape, pens, notebooks, bandages, water bottles, and clothing. Put away all the equipment you used, and put the equipment back where you found it — unless, of course, it wasn’t in the right place to begin with.

Respect the equipment.

Put things down gently. Dropping weight should be a necessity, not a convenience. Bumper plates are designed for emergency dropping, not dropping after every rep. Always keep your weight under control, and never drop kettle bells, dumbbells, or an empty barbell.

Take ownership.

If you notice that equipment is damaged or broken, a light is out, or there’s no toilet paper or paper towels, bring it to our attention so we can fix it.

Provide support for your fellow athletes. Do not provide direction or coaching.

If you notice that a fellow athlete may be doing something incorrectly, bring it to the attention of the coach leading the session, even if other coaches are present. Unless you are a CrossFit Surmount coach, do not provide coaching, even if you have attended the Level 1 seminar. Always defer to the coach leading the session.

Be an active part of our community.

Introduce yourself to everyone that you don’t know. Post on our website. Follow us on Facebook, Instragram, Youtube, and Twitter. Come to our social events. Enjoy yourself while you’re here!

Follow Open Gym guidelines. 

The scheduled CrossFit, Express, Barbell Club, and Kids sessions take precedence. You may work on skills, mobility, and/or make up a missed workout during Open Gym. Keep noise to a minimum (including dropping weights). Stay out of the way of the members participating in ongoing sessions. Be sure to sign into Open Gym. You are expected to work out on your own, and the coaches will not be available for assistance. Only those with unlimited membership may attend Open Gym. 

Pay for your purchase bi-monthly. 

Due to expensive processing fees, a minimum of $15 of retail items must be purchased. If the item(s) you purchase, for example a FitAid, costs less than $15 you will have a store credit to be used for future purchases. Payments for purchases will be processed the 15th and the last day of the month ONLY.