Community

Our first priority at CrossFit Dubbo is to ensure everyone feels safe and welcome. Therefore we expect our members to show kindness and respect to one another. This includes:

• Welcoming new members and helping them out where appropriate.

• No one is left behind. The WOD is not done until the last person is finished. That means no one is to begin packing up, or leave the gym floor until the last person finishes the workout. 

• Giving feedback. If there is something you would like to be improved please let Thomas or Katelyn know. Remember “We do the best we can until we know better. When we know better, do better”

Safety

Respect our coaches

Please pay attention when your coach is speaking. While you may have heard the instruction, it may be the first time for someone else. Plus, if you pay attention you might just learn something new.

Don’t load up early

Only put weights on your bar when you have been told to do so by your coach.

Keep the space clear

Pack away any unnecessary equipment and keep the space as clear as possible. 

Don’t let your ego get in the way

If a coach asks you to scale a weight or movement there is a reason. They are trying to keep you safe and moving efficiently. Please follow their instructions. Likewise, if you are in pain or have an injury please speak up and tell your coach.

Hygiene

Keep yourself clean

Practice good personal hygiene so the people around you don’t have to suffer.

Keep the box clean

Wipe your blood, sweat and tears off anything you use. 

Attendance

Book in 

This one is pretty simple. Make sure you check in for your class.

Don’t be tardy

Be on time or early where possible. We are all late once in a while but don’t make a habit of it. It’s important to hear the brief and warm up. 

Missed classes

If you cannot attend a class you have checked in for it please cancel or contact your coach. 

Equipment and Facility

Speak up

If there is anything that requires maintenance please let your coach know. 

Clean up after yourself

We pride ourselves on having a clean and well equipped box. Help us keep it that way by wiping over bars, cleaning off your chalk and putting equipment away neatly.

Don’t drop empty barbells

… or barbells with 5kg plates. It damages them. 

Chalk stays in the bucket

If you accidentally spill it, wipe it up. 

Attitude

Have a growth mindset

Our abilities are not set in stone. Everything can be improved with effort, coaching and time. Don’t bring others down with a fixed mindset or poor attitude, it’s not welcome at CFD.

We don’t care where you rank on the leaderboard

We do care that you move with sound mechanics and you tried hard. Use the people around you as motivation but do not compare yourself to them.

Children

Kids and barbells don’t mix. We love having all of our kiddos at CFD. It’s one of the greatest elements of our community. We do however need to ensure everyone's safety. 

During a WOD children are expected to be:

• In the playroom

• Inside the play gym

• In a pram or swing

• In the outdoor play area

Children are not to be wandering around on the black mats during a workout or in the reception area. As with gym equipment, whatever mess your child makes, you are responsible for cleaning it up. 

Training

Know Your Why

Identify why you are here and remember it every time you train. Someone training regularly for their mental health is very different to someone training for competition. 

Training for competition is to be done outside of class times. 

Be Coachable

The coaching is what sets CrossFit apart from other gyms. We coach for mechanics, virtuous movements and longevity. Whether you have been training for 8 days or 8 years, we can all learn something new (remember our growth mindset). If you need help, please ask. If you don’t want to be coached CrossFit may not be for you. 

Train with Integrity

Ie. don’t shave reps. Have standards. Always use your full range of motion. Just because you can do RX doesn’t always mean you should. 

Pregnancy & Postpartum

We want all of our women to remain active and healthy while safely training in a way they enjoy. Mum and bubs safety is always the priority. Throughout pregnancy and postpartum our coaches will screen, program, modify, support and empower our women. 

During this phase of life, we encourage women to think about RISK V REWARD when modifying. During WOD's, intensity should not exceed 7 on the RPE scale. Women will also be encouraged to monitor their heart rate and ensure additional recovery time.