The Golden Rules

By entering this box, you agree to give your 100%, no excuses or regrets. Check your ego at the door and proceed with confidence and commitment. Nothing is impossible, remind yourself you “CAN” and you “WILL.”

Do not waste a moment of your life; it’s far too short.  Demand more of yourself.  Take everyday, every moment as an opportunity to surprise yourself.  At the end of the day, when you look at yourself in the mirror, be proud of what you see; what you’ve accomplished. Whether it’s a new PR, or a missed rep; it won’t matter, because you will know you gave it your all.

The Golden Rules

At CFN we expect good sportsmanship, support, and respect.  Here are some guidelines to help you achieve this.

Be early – if you are on time, consider yourself already late. We encourage you to be 10-15 minutes early to start your warm-up. Get warm, socialize, and lace up your shoes!

Check your ego at the door – somewhere out there there’s a high school kid warming up with your PR. Be willing to learn, open to scaling movements, and enjoy the journey.

Respect the equipment – being able to drop your weights is a luxury, however dropping an empty barbell is not! Treat the equipment with respect, if you’ve not dealt with strength training equipment before one of our coaches will show you how to care for it properly.

Please clean up after yourself – blood, sweat and tears are welcomed and encouraged! But please wipe them off the floors and bars before you leave. This should go without saying, but…. put your equipment away, if you don’t, expect Burpees on your next visit.

Adopt an I can attitude – be in the moment and celebrate small successes. Remember you are training for life here.

Push yourself – Do what you are capable of not what the person beside you is doing. Everyone has different strengths and weaknesses but when when we all work hard everyone benefits.

Play Fair – Whatever you do, no matter what kind of a day you are having, don’t cheat.  Go through the appropriate range of motion and complete the reps. You will be happy you did when the workout is over.

Support – Greet new members and welcome them into the family. Remember how you felt at your first class? If you are done with your workout, run with someone on their last leg, gather around and cheer them on their last rep. Slap hands and pat shoulders, tell people what a great job they did, and mean it. Absolutely be stoked about your progress and scores, but be stoked about everyone else’s too.

And if in doubt and above all else…Listen to your coach!

We are a community, folks, and a pretty great one.

And that is thanks to all of YOU.


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