1Arrive early and stay late. Cheer, clap, and encourage others. Anything less is to cheat yourself of the experience, and to rob others of the gift of your presence and support as part of the community. Besides, if you’re late, it’s 5 burpees per minute.

2Check your ego at the door. Don’t be an ass. Slow down. Ask questions. Ask for help. Accidents and injuries happen and usually come as a result of incorrect mechanics and egos that are bigger than the load being moved. Remember this is your WOD and you are only competing against yourself.

3Introduce yourself. CrossFit Kawartha is more than a gym. It’s a community. If you see a CrossFitter you haven’t met yet, please introduce yourself, as they may need to revive your unconscious body later and “Dude, wake up…” is just so impersonal.

4Kids are welcome. Leading by example is the best way to teach your kids healthy habits. Just be sure they won’t bother you or others. You are responsible for their safety.

5Chalk is useful, even necessary. It is also messy. Use as much as you need, but keep the excess inside the chalk bucket because all the extra dust keeps breaking our vacuum cleaner and it is difficult to clean up! There’s a saying in a weight lifting gyms, “the chalk trail leads to the rookie”. Don’t be the Rookie!!

6I’m not your mom and we’re not responsible for your stuff. Clean up and put away all equipment after each workout. Clean up sweat, spit, blood, chalk, dirt, vomit, handprints, buttprints and whatever else you’ve left behind.

7We are lean, mean and GREEN. Please take all recycleables home with you. Better yet save your money for more WOD’s and invest in a reuseable water bottle.

8Treat equipment with respect, but don’t baby it. Plates, barbells, kettlebells, dumbbells, medicine balls, etc. are meant to be picked up and dropped. Respect the equipment by using it heavy and hard with control, but don’t abuse it.

9We are loud but respectful. We joke, yell, grunt, scream, swear, sweat, bleed, etc. You will too. Also remember that there can be such a thing as too loud, crass, gross, or rude – common sense rule applies, please be respectful and always be aware of Rule #4.

10Do not cheat. Do every rep, don’t skimp on weight, use solid technique, no matter the time it takes. You only cheat yourself of the opportunity to become a better athlete and person. There is no honor in cheating, what joy is there in a victory you didn’t earn?

11Dress code. Dresses are totally optional. So are shirts and shoes for that matter. Barney costumes are strictly forbidden, as there may have been an incident involving kettle bells being used as weapons.

12You’re allowed to cry before, during and after the workout just don’t act like a baby. We are forging extreme machines of fitness, not thumbalina dolls.

13Sign up in advance and commit. CFK is committed to helping you achieve your goals and more, you just gotta be here for our unparalleled training. 6 hour notice or 10pm the night before is required to cancel. We reserve the right to apply the WOD fee.

14No excuses! Get your Butt in the door! A workout may look challenging beforehand, but no one ever feels bad after they workout!!!!! The hardest part is coming in and getting started, so just do it.

15Have fun. Yes, you’re going to work harder than you thought possible. Yes, it’ll hurt. So what? Have fun with it. CFK is a big kid playground and while we’re constantly increasing work capacity, you’re having a blast at the same time. Agony and laughter, who knew they were so compatible?

16Brag to your family and friends. You’re getting in the best shape of your life. You’re having fun. You’re doing things you never thought possible. Be proud of this. Shout your bad-assery from the mountain tops.

17Eat right. For optimal results we recommend eating Paleo-Zone. This will provide you with the best body composition, performance, health. If Paleo-Zone is too much to start with, follow this rule “Eat meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar.”

18Sleep. Seriously. This is where you will make your gains. Sleep is like an express train for recovery. Get as much as possible.

19Don’t expect immediate results. There is no shortcut or magic pill to being strong or getting fit. Relish the work. Enjoy the sweat. Welcome the pain.

20Membership Fees. Don’t make us ask you for money. No training until your monthly membership fees are paid.

21Last one I swear. Failure to read and follow all of the above will condemn you to an eternal afterlife of burpees.