CrossFit East Cobb Rules

In order to keep CrossFit East Cobb a safe, organized and fun place to work out, the box rules have been recently updated. Please take a moment to review these rules.

1. Listen to the coaches at all times. They are there to help and instruct you. Please respect the coaches and your fellow CrossFitters during group instruction time and personal coaching time.
2. Please refrain from warming up until the previous class has completed the WOD, unless you are given direct permission from a coach-on-duty.
3. Do not drop unloaded barbells.
4. Thumbs around the bar at all times, (pull ups, KTE, press, etc)
5. Do not drag the plyo boxes.
6. Stow the rower handle back on the keeper when you are done rowing.
7. Clean up after yourself. This includes putting used athletic tape and cups in the trash, stowing pipes and abmats away when you are done warming up, unloading your barbells, wiping equipment down (med balls, GHDs, mats, etc), and stacking the bumper plates properly by weight.
8. No whining or complaining.
9. During the strength cycle, we structure the class with a 15 minute warm-up, 15 minutes of barbell training and the remainder of the time spent on the conditioning WOD.  It is really important to pay attention to the trainers and to maintain the timeline to ensure the class times flow smoothly from one to another.
10. Form and range of motion are more important than lifting heavy weight.  Proper form protects you from injury.  If a coach corrects your form more than three times on the same move during a WOD, you will not get an RX. Also, if you do not lock out all the way or go down all the way down and a rep is called by a coach, the rep does not count and you will need to do an extra one on that set.
11. You must do three quality consecutive reps to log a successful 3RM on the white board, it is not three singles.
12. Store the jump ropes back on the pegs and make sure they are color coded.
13. Store phones, keys, and other small personal items on the ledge underneath the pull up bar or on the shelves in the storage room. Do not put your stuff on the coaches’ table up front.
14. Watch your language when minors are present. 
15. No IPODs/Walkmans allowed unless you are running a distance of more than a mile.
16. If you are going to spit, spit in the red box outside the doors and not in the gym or randomly in front of the doors.
17. For safety reasons, children are not allowed in the box while training is in progress.
18. When doing a WOD, be considerate when sharing equipment. 
19. Have situational awareness.  You may not want to do sit ups under someone who is working on their back squat. Be aware of your surroundings at all time.
20. 9:00 a.m. to 9:30 am. and 10:30 a.m. - 12:00 p.m. are reserved times in the box for coaches. Nobody else should be using the gym or warming up during these times.
21. Saturday morning is not open gym time. It is structured as a time to make up a missed WOD or retrain a barbell movement. If  WOD that has been created by the coach
    that day.
22. For safety reasons, the only lifts with spots are back squat and bench press.
23. The only time it is acceptable to row in a WOD instead of run is if you have an injury or other physical condition that prevents you from running.
24. Do not put RX next to your name unless you earned it by doing every rep as prescribed.  There's nothing wrong with scaling or modifying a WOD.

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