1. FORM FIRST!
Form is the basis for strength, efficiency and speed. You can go heavy when you move well. Your spine will be glad you did, as will your max lifts.

2. REST INTELLIGENTLY:
Taking strategic breaks duringthe WOD is as important as going all out. Post-WOD recovery is as crucial as the workout itself, so listen to your body before your next WOD too. Sleep is the most potent recovery elixir.

3. DON’T CHEAT:
Make your reps count, count your reps properly. The alternative not only ruins your own progress, it ruins the vibe of the gym at large. Take our word for it, when you crush a WOD honestly, it feels a WHOLE lot better for everybody. Plus, you never know who’s watching….

4. TRACK YOURSELF:
Be the architect of your own fitness. Keep your journal, learn your maxes, know your limits, then raise the bar, plan your strategy then surpass your goals. This is the best plan for measurable results, lifelong, sustainable change, and generally kicking butt. Oh, and of course, we’re here to help you do it.

5. EAT ACCORDING TO YOUR GOALS:
Fuel your workouts, hydrate your body. If you need a plan or you’re not liking your results, talk to us.

6. WARM UP/COOL DOWN:
Every single time. Your muscles, joints and ligaments are about to work really hard, don’t do it cold unless you feel like getting hurt. Likewise, incite efficient recovery, roll out your knots, flush out lactic acid, encourage flexibility.

7. KEEP THE GYM AWESOME:
Introduce yourself to newbies, bring your mom, teach someone something you’re good at, tell good jokes, clean up your mess, be cool.

8. KEEP IT CLEAN:
No, we’re not talking about your expletives -wipe up your tears, sweat, chalk, whatever, like we said -keep the gym awesome, it can’t be repeated enough.

9. RECYCLE:
What? Yup, that’s right, treating our bodies like a temple means treating our temple like a temple, bring reusable water bottles (or use ours if you forget), if you must use throw-away bottles put them in the recycling bin. Keep paper use to a minimum.

Courtesy CrossFit SAV