Our Gym

[vc_row][vc_column width=”1/2″][vc_gallery type=”flexslider_fade” interval=”3″ images=”283,284,285,286,287,288,289,290,291,292,293,294,295,296,297,329,330,331,332″ onclick=”link_no” custom_links_target=”_self” img_size=”full”][/vc_column][vc_column width=”1/2″][vc_column_text]AT CrossFit Chichester the safety for our members and coaches is our number one priority. As a way to help keep everyone safe, gear in proper working condition and the gym clean, we have established a box etiquette that will help us in doing so.[/vc_column_text][vc_video link=”http://www.youtube.com/watch?v=EHuJsw5OXFI”][vc_column_text]

1. Be early. If you’re not early, you’re late. Give yourself enough time to sign in, change, pre-warm-up and those with smaller bladders may also want to reserve some time for a loo trip. Most likely that means showing up at least 10 minutes prior to class. Share the love and keep the respect for the coaches and other athletes. If you are late, bang out 25 burpees and jump in with the class as quickly as possible.



2. Check your ego at the door. There may be no doubt in your mind that you are going to destroy the workout today, or that you are going to do a deadlift or back squat that is 75kgs heavier than anyone else in the class, but keep that to yourself. Support people as they finish the workout, or cheer on another athlete as they struggle through a lift. Everyone has to start somewhere and there will always be someone stronger and fitter than you. Remember, we are a community.

3. Are there any new faces? If so, introduce yourself. Remember what it’s like when first joining a gym. Put yourself in their shoes. Walk over and introduce yourself. Or if you are the one who is new to the scene – same rule applies! Walk over and introduce yourself to someone.


4. When a coach or trainer is providing instruction, be courteous to them and others around you, and abstain from any side chatter. If the side chatter or laughing is going to pose as a distraction to other athletes in class, it is best to save it for later. Don’t interrupt your coaches by setting up equipment until instructed to do so.

5. Cheer on your fellow CrossFitters. Be nice, be supportive, always be ready to offer a kind or encouraging word to your fellow athletes. If you finish first, stick around to cheer for and support the rest of the group.

6. Respect our equipment. Dropping weight should be a necessity, not a convenience. Bumpers are designed for emergency dropping, not dropping every rep. ALWAYS keep your weight under control. NEVER drop an empty barbell. NEVER drop a kettlebell or dumbbell. Our equipment is expensive and the more we have to replace it, the more we’re going to have to charge you.

7. When someone is in the midst of a heavy component during the workout, at all costs avoid walking directly in front of them. Most of the heavy weight-lifting that occurs in the gym requires us to bear down and be mentally tough. The last thing that anyone wants is to have someone walk right in front of them. It ruins their concentration and it might be perceived as disrespectful to the person lifting. It is also dangerous for you – if they drop that barbell you want to make sure you are clear of the drop zone.

8. Don’t cheat. No one cares what your score was. Everyone cares if you cheated. Have integrity. Be honest with everyone else and be honest with yourself. You cannot make progress by cheating. You will know what full range of motion is by the time you get to class, so there’s no excuse for poor reps and form. If someone calls you out for doing something wrong, listen to them. The person standing around watching you work out has a much better perspective on what you’re doing than you do. They’re breathing gently and probably experiencing a sub-60 heart rate. If you’re halfway through a workout, you’re biased. Trust us.

9. Learn how to count. If you lose count, count back to the last number you can remember. If you know you have trouble keeping count, ask someone to count for you. If you want to get on a leaderboard, you MUST have someone count for you. If no one saw it, it didn’t happen.

10. Keep the chalk in the chalk bin.

11. Wait until everyone has FINISHED the workout before putting equipment away.  “But, I already finished my five rounds, and most of the class is still on round three!” Epic work. You smashed that workout. However, there is still a class full of active athletes. Grab your post-workout shake and cheer them on. You can pick up your equipment after everyone is finished with their workout.

13. Have a good attitude.  Encountering a frustrating workout is bound to happen. Grunting and screaming are all accepted practices inside our walls but please no tantrums, fits or pouting. There’s a CrossFit T-shirt that says, “Crying is fine, but no babies.” Respect others.

14. Take ownership. Take pride in your gym. Don’t let others get away with things that are bad for them or bad for the gym. Clean up. Put away your toys. `Bring things to our attention. If you notice that equipment is broken, lights are out, there’s no toilet paper etc, tell us so we can do something about it.

15. No rings!  Please take off your rings before training, particularly when using our barbells and pull-ups rig. Not only will rings seriously scratch and damage our equipment as well as your jewelry, but you run the risk of getting a nasty injury.


Kids Area Rules and Etiquette

Children must remain in the kids play area, nowhere else

Children are not allowed to play on or with any gym equipment

Parents must work out in an area visible and close to their child

Parents are responsible for attending to their child during class: loo, whining, behaviour etc…

Parents are responsible for keeping their child quiet while coaches are instructing

Parents are ultimately responsible for the care and safety of their child

Please tidy away all the play things used


Olympic Lifting Rules and Etiquette

No “Dirty Loading” (loading heavier plates over lighter plates)

Bumper plates must be secured to bars with locking collars regardless of weight

Unload Olympic bars evenly when on the racks. Taking too much off one side could flip the bar

Don’t drop the Olympic bars if there are no bumper plates on them (unless you need to bail)

Don’t drag the Olympic bars sideways with weights on them. It will ruin their metal collars

Never throw bumper plates on the ground (they might bounce and roll into someone’s ankles)

When removing plates from the bar, make sure not to drop them on the plastic collars (it will crack them)

Always control your “bar bounce” – Olympic bars must to be lowered to the ground under control.

Open Gym/Practice
Everyone is encouraged to get into CF Chichester more often for practice. Work on your weaknesses, recovery and strength. Work on progressions your coach gave you. Make sure to book some time with your coach if you need help. Open gym is not a time to do different metabolic workouts. Metabolic work is done in classes. Follow the program.

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