1.
With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
SRCF ETIQUETTE
We’re a community of athletes bonded by the method in which we train, an admiration for each other’s individual accomplishments, and a commitment to personal accountability and mutual respect. A little box etiquette goes a long way.
Be on Time.
We cover a lot in class and utilize every minute. No, we won’t lock the doors five minutes after class starts; however, if you’re late, please assimilate into class by mimicking what you see going on!
Check Your Ego at the Door
Please check your ego at the door, it’s likely to get trounced if you don’t; no one cares how much you can lift, we only care how well you can lift it. The coaches are there to help you improve now and long into the future.
Introduce Yourself
Please introduce yourself to all newcomers (or someone you don’t recognize). Remember when you were the new guy or gal? A friendly introduction goes a long way.
Don’t Break Down Your Equipment Until Everyone Has Finished the Workout
No one breaks down their equipment until everyone has finished the workout. This is a common courtesy that you too will one day benefit from as everyone is last in the workout someday. You can cheer on others, grab a foam roller, or just sit and enjoy the down time, but don’t touch your equipment.
No Ghost-Riding the Barbells – Ever.
Yes, we know you’re cool and we know how empowering it is to drop a barbell from overhead. You know what’s not empowering? When you barbell drops to the floor and dances into someone else’s shin injuring them for weeks. Not sure what ghost-riding looks like? Ask your coach next time in class.
Treat Empty Barbells & PVC Pipes Like They Were Your Baby
Would you drop your baby from two feet above the ground? We certainly hope not. We use an empty barbell a lot in class for drill and form work. When putting the barbell down, gently place in on the ground with the utmost care and admiration for the fine piece of equipment that is a barbell.
Check Your Surroundings and Stick to Your Equipment
The shop is not your oyster, it’s many people’s oyster. If you set up on one pull-up bar, don’t take someone else’s bar just because they’re not there. If your wallball is further away from the rest of your equipment than you would like, well then, run to the wallball, don’t use someone else’s just because it’s closer.
Kindergarten Rules Still Apply
You have to clean-up after yourself. It’s your responsbility to get out and put away your equipment, count your own reps, get your own tissue, and clean off your bars. Plus, by carrying those huge Rogue boxes all the way across the box you’ll gain a lot of fitness.
Clean Off Your Bars
It’s quite possible that at some point in your CrossFit career you may bleed on a pull-up bar or barbell. Please, please clean off your bar with one of the disinfectant wipes. Would you like to grab a barbell from the rack and see someone else’s blood on your bar?
Chalk Usage
Chalk stays in the chalk bucket. Yes, you’ll have to walk all the way to the chalk bucket to dust your hands. While some people believe that chalk is the magic fairy dust of CrossFit performance, the fact of the matter is that a light dusting of your hands is all you need.
Go the Distance
Every athlete pushes themselves in a different way. You can scream, cuss, cry, go to your happy place, bleed, or even rest…just don’t quit. The human body is capable of more than you can possibly comprehend; challenge it accordingly.
Adapted from CrossFit Belltown