These are a few basic house rules that will guide you through your time here at CFE

Greet new members.

We all were the “new guy” or “new gal” at one point. Take the time to greet your new gym mates.  After all, these are the people that you are going to shed blood, sweat, and tears (maybe) with.  A CrossFit gym can be very intimidating, especially when watching some fire breathers go at it, so a warm and friendly introduction can really settle some nerves. Also, there is a 30 burpee penalty if you get caught not knowing your classmates names, just to keep you on your toes of course!

Sign up for classes.

By signing up for classes you give your coaches a better idea on how to setup equipment, structure and run the class, and as a result get the most from each training session.  Also, if you do not sign up and show up to a class that is full, you run the risk of being unavoidably bumped into a later class.

Show up on time.

Or even ahead of time, especially if you feel you need that extra warm-up.  If everyone shows up when class is supposed to start, everyone can be out within an hour. Plus, it’s informative, motivating, and all around better to warm up together. The warm-up is where we get to prepare for the trials and test ahead and also a time to work on some important skill movements that may be lacking. Also, if you come late and miss the warm-up, it will be strongly suggested that you should bump back into the follow on class.

Check your ego at the door.

Somewhere a high school kid is warming up with your MAX.  And she may be getting ready to do something really nasty.

Clean up after yourself, please.

Put away your toys.  Please when you are finished with your equipment return it to it’s original spot. This way other members can find it, and there is more space to move around the area. When stacking the bumpers, make sure they are aligned properly and placed in the correct weight category. — While Jenga is a great game, when dealing with a few hundred pounds of weights, it’s a bit more intimidating. Clean up your sweat, blood and or puke.  We wish we didn’t have to say this, but don’t spit on our floor.  Ever.  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, put the bars in the racks, stack the plates in order, and hang up your jump ropes.

Learn to control your weight.  

There is nothing wrong with dropping a bar on a failed lift or when you feel you can no longer safely perform a motion. However, it should not become the standard method of resetting reps. Please don’t drop an empty barbell. Besides possibly damaging the bar or floor, it could hit and hurt you or others.
Control the weight you are using to the best of your ability, if you find this too hard a task simply lower the load.

Respect the equipment.

Drop only as a last resort / when necessary.  Put things down smooth and correctly.  The exact opposite way you picked it up should be good.  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.  Please don’t drop a kettlebell.  Not only can it mess up the floor, it could flop around and hurt you or another.  Please don’t let the rower handle go.  It will damage the housing and the handle itself.  The equipment is expensive, because we want to provide the best for you the member so please take care of it.  Lets leave the equipment in as best shape as possible so that it lasts.    Thing happen and that is understood but come on…

iPod/mp3 players.

Alright y’all, we understand that “Rocking Out” can be quite the motivation during a difficult workout, but it’s important to keep your iPod/mp3 players off during the workout. We don’t say this because we are not fans of your choice of music or anything, but because it interferes with our ability to coach you correctly. It’s our job to make sure you are performing the movements safely and efficiently, and you need your ears to hear your coach. There are exceptions to every rule, so if it is a single modality workout i.e. rowing or running, let your coach know and rock on!

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 fix it for you.

Try hard. 

Effort earns respect. Work hard.  Please don’t drag people down with a bad attitude.  Be optimistic, have fun and push yourself and those around you to do better.

Try it heavier.

The only way to get stronger is to increase the load.  Of course always with proper technique.  Always strive to go a little heavier and a little faster.  NEVER SAY, “I can’t.”  You should rephrase that thought in to “I currently am unable to meet that expectation but give me some time and practice and I can achieve anything!”  When you want something you’ve never had, you have to do something you’ve never done.  Push your limits.

Rip your hand.

If you happen to rip or tear a body part (this sounds a bit extreme), take care of yourself. Clean up the wound and grab some sanitary wipes in order to clean up any of your blood.


No one cares what your time, score, or round count was.  Everyone cares if you cheated.  Most of all be honest with yourself, cheating is wrong. You know what full range of motion is; so there’s no excuse for shoddy reps.  If someone happens to call you out for doing some movement wrong, listen to them, let it be constructive.  The person standing around watching you work out has a much better perspective on what you’re doing than you do.

Keep your count.

This is a personal problem for Zack, nicknamed Gold fish; he has a memory of 3 seconds during hard WOD’s.  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 ever want to get on a leaderboard, 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.

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 Zack is deadlifting with a rounded back, you can call him out!  Safety first! He will than you for it promise.


When using chalk, chalk your hands inside the bucket. Chalk can get pretty messy, so do your best to keep, as much inside the bucket as possible, plus, it will last longer. Don’t be the, as CrossFit Fort Meade says, a Chalk Monkey. If you notice that you managed to coat your medball or abmat with chalk (which is perfectly fine and normal), please wipe it down after the workout.


When tossing trash or paper towels, make sure you get it into the actual garbage. While nailing a 10ft target with a large weighted ball may not be so difficult anymore, a paper towel may prove to be quite a nemesis of accuracy and coordination for some. Take the extra second to ensure a safe delivery of paper to it’s receptacle.


MOST IMPORTANTLY, remember why you are here. To train for the unknown , unknowable, health and longevity, all the while having fun doing it!

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