Being Late can actually be making you less Fit?

We understand that sometimes there are circumstances that can prevent you from showing up to class on time.  Weather, Kids, jobs, traffic, we have all been there, it's life.  Unlike some other gyms, we don’t implement “burpee penalties” for being late.  We do not want to deter someone from coming to class. Showing up late is better than not coming at all.  However, you won’t be able to hop right into the strength work without warming up.    

When you do show up late, we will do our best to warm you up (or you can quickly do one of the warm up options below), brief you, and get you caught up to the rest of the class-without taking attention away from the class. This isn’t about how showing up late is bad, it’s about how much better it could be if you didn’t.

If you ARE late, you’re missing a crucial part of class: the warmup.

We have tailored the warmup specifically to the work being done that day. If we’re back squatting, we’re going to squat a lot to make sure your quads, hamstrings, and hips are warm and ready to fire. We’ll also get your glutes activating so your knees don’t cave in. If you’re absent for the warm up and jump in the strength work after only sitting on the bike for two minutes you won’t be able to perform like you would if you had hit the warmup.

If you ARE late, you may be losing the chance to improve your technique.

You could progress in gymnastics or get a helpful cue for technique in one of the lifts we’re working on. One of the best opportunities to coach is during the warmup because you’re moving a much lighter load. This makes it a lot easier for us coaches to make corrections in technique. Being late might cause you to miss the golden nugget that fixes your rowing technique or that perfect cue that gets the bar into your hip during a snatch.

If you ARE late, you may also be missing the essential piece at the beginning of class.

This is where strategy and major technique points are given to you by the coach. It might seem like we’re just up there talking to hear ourselves talk, but we’re trying to break things down for you. We’re giving you tools to attack the strength work and workout with purpose, which will make you a fitter person. These points could help you crush a workout or smash a PR.

That’s what you miss if you’re late!

Even if you’re on time, you miss out on taking advantage of warming up before the class warms up. We all have problem areas that need special attention. The best time for you to work on them is 5-10 minutes before class starts. Getting to class early allows you to get those shoulders loose so your front rack position is better.

Why not take an extra few minutes to plan your day each night so you can be organized and make sure you are On Time for your next class.


Simple Warm-Up

2 rounds

  • 15 Air Squats
  • 10 PVC Shoulder Pass-Throughs
  • 15 cal bie/row

CrossFit Standard Warm-up:

2-3 rounds of 10-15 reps of

  • Samson Stretch (15-30 seconds)
  • Overhead Squat with PVC
  • AbMat Sit-up
  • Good Mornings w/PVC
  • Pull-up or Ring Row
  • Push-up or Dips