I wish I knew these sooner….
When I first started CrossFit, my main goal was just to survive the workouts. Seriously, I thought burpees were going to be the end of me. My arms felt like jelly for a week straight. Now that I’m coming up on my one-year anniversary at EffectUs, I’ve realized there’s this whole unspoken code that makes everything run more smoothly and, honestly, makes the whole experience way more fun.
So, to save new CrossFitters a few awkward moments (and give the seasoned crew something to nod along with), here are the unwritten rules of the box I really wish someone had told me sooner.
1. Wipe Down Your Equipment
Let’s start with the basics: cleanliness. No one wants to share your sweat, chalk, or DNA. Keep it clean. If you’ve got a sweaty or chalky dumbbell, barbell, bike, rower, bench… really anything you use in the gym… give it a quick wipe before you bounce. Do it for the next sweaty soul who has to use it.
2. Put Your Equipment Away
If you used it, clean it and return it. The workout’s not over until your space looks like you were never there. Nobody needs a bonus round of box jumps over your left-behind abmat 😉 It’s respectful and keeps the gym flowing for the next class.
3. Don’t Walk in Front of Someone Mid-Lift
Nothing throws off a heavy lift like someone casually strolling past your line of sight. Give lifters their bubble—especially during max attempts. It’s safer for everyone and shows respect.
4. Be Cool With Scaling
I came into EffectUs as a retired collegiate athlete, a mom of three (now four!), and someone with a seriously competitive streak. But nearly every workout, I’ve had to remind myself: life looks a lot different these days. Showing up and moving is the win. RX-ing the workout is a goal, not a requirement.
Scaling isn’t a weakness. It’s wisdom. It means you’re moving well, staying safe, and honoring where you are at. Everyone has a season of scaling—even the strongest athletes. Injuries happen!
Progress might take time, but that doesn’t make it any less powerful.
No one is judging your lower box jump or lighter barbell… except maybe you. 😉
5. Don’t Cherry Pick the Workouts
We all have our favorite (and least favorite) workouts. You may be avoiding wall balls and long metcons (guilty here, too). But the workouts you avoid are probably the ones you need most. Show up anyway. The suck builds character… and capacity!
6. Be Honest With Your Reps
It’s tempting to shave a few reps during a long AMRAP when no one’s watching. But here’s the thing… we kind of know. More importantly, you know. Train with honesty and self-respect. Your fitness will thank you.
7. Don’t Coach if You Ain’t the Coach
Support and motivation? Always welcome. Encouragement like “You got this!” or “One rep at a time!” is gold. But unless someone asks for feedback, leave the technical cues to the coach. Everyone’s trying to survive the WOD, not get a surprise peer review.
8. Cheer For the Last Person Working
Finishing first is cool. But cheering for the last person? That’s the kind of energy we love to see. We’ve all been that person gutting out the final reps. Be the reason they finish strong, not the reason they feel alone.
9. Introduce Yourself
Be the welcoming face. A simple “Hey, I’m [Your Name]” goes a long way, especially for new members. A quick name exchange during warm-up or post-WOD is enough. Ask how long they’ve been coming. Share your favorite coach. Commiserate about the day’s workout.
These small moments are the seeds of strong community. Who knows—your next gym buddy might be standing right next to you, just waiting for someone to say hey.
In the End…
It’s not just about lifting heavy or climbing the leaderboard. It’s about showing up—for yourself and the people around you. The real value is in the connections we build and the support we give each other. It’s what turns a group of athletes into a community.
Speaking of community… check out this funny video!