OCF – Box Rules

Learn to say “Hello”:
We encourage all our members to introduce themselves to new people and say “hello” to your OCF friends. This is not an anonymous globo-gym. We’re all here because we share a common passion for pain and torture in our workouts. So please don’t be shy, say “hello”, only the coaches will bite.

Don’t be late, EVER:
Please arrive early to do a good warm up. Out of consideration for your OCF coaches and fellow athletes, please be prepared to start your class on time. We don’t want to cut your training short or disrupt the training of your fellow athletes. The class starts as a group and ends as a group. If you arrive within 5 minutes after class has already started, it is at the coach’s discretion whether you may join or not or do group burpees. You’ve been warned.

Leave your baggage at the door:
Don’t bring your personal, family, relationship or job problems with you to OCF. This gym is your sanctuary. This is where you come to get away from it all. Don’t worry, you will be reunited with your baggage once you leave the box.

Pay attention and listen to your coach:
If the coach is talking, everyone else must stop talking. This to ensure that everyone gets the coaching they came for and to ensure that we are all working efficiently. When an OCF coach gives instructions or tells you to stop, drop-it, or reduce weight, do it immediately. If there is a WOD going on, stay out of the way and off the equipment until your class begins.
Remember, Ross is boss.

Don’t let your fear win:
Everyone started off somewhere. Don’t let your fears hold you back from learning something new. Focus on how you perform the range of motion, not how others perform or how you look. If you’re holding back because you’re afraid of looking silly, awkward or weak, you’re missing out and you’re missing the point. Progress only happens when you’re outside of your comfort zone.

No bad attitudes allowed:
If you have time to whine, you’re not working hard enough. Bad attitudes are very contagious. Be optimistic, have fun and push yourself and those around you to do better. Never ever say “I CAN’T” because it is not in the OCF vocabulary. Grunting, screaming, cussing, and otherwise making noise are all welcome and encouraged during a workout. Please remember that there can be such a thing as too loud, crass, or rude. Please be respectful.

Have fun, encourage others, and get loud:
We strongly encourage everyone to cheer and encourage their fellow OCF CrossFitter as they struggle and push their way through the WOD. Get loud and get them motivated! However, while you encourage the athlete, please leave the technical advice and coaching to the coach. The coaches’ reasons for doing things a certain way may not be obvious to you.

Work Hard:
No matter how much you need to scale your workout or how long it takes you, as long as you are pushing hard to redefine your limits, you have earned everyone’s respect. Work hard, CrossFit hard, play hard, repeat.

Don’t Cheat, EVER:
There is nothing more disgraceful and dishonorable among OCF CrossFitters than a cheater. If you are unable or unwilling to do full-range of motion, prescribed distance, reps, movements, weights, or time, then just say so. There is no shame in scaling down a workout. Don’t take credit for a score that you didn’t earn. Take credit in working hard and honestly in your WOD. Meanwhile, your coach will randomly count and make sure you are doing the WOD as it is.

Clean up after yourself:
Chalk is useful but also very messy. Use as much as you need, but keep the excess inside the chalk bucket. Put your equipment back where it belongs. Try not to mix up the weights; 45lbs plates don’t go on a 10lbs plate pile. Wipe down bars and equipment when you’re done with it. Clean up your sweat, tears, vomit, dirt, chalk, etc. If you make a mess in the bathroom, clean it immediately.

Adapted from CrossFit Active Performance.