Gym Etiquette and FAQ’s


  • Please sign in to your classes ahead of time via MindBody Online. This will guarantee you have a place in your class since we have a cap of 10 clients at one time. Not familiar with MindBody? See the FAQ here.
  • Leave your ego at the door – Your safety is priority one for us so listen to your coach and respect their wishes. They are making adjustments for you for a reason. We care that you lift WELL, not how much.
  • Please execute full & proper range of motion on all movements to the best of your ability. We build athletes with efficient and effective movement patterns here. Cheating reps will not be tolerated. You’re really only cheating yourself.
  • Introduce yourself to new people – It’s kind of awesome to know who that sweaty person next to you is
  • Avoid walking where people are exercising
  • Clean up after yourself – Wipe down equipment, put all of your equipment away and take your water bottles/equipment home with you!
  • Don’t skip your recovery! Mobilize, drink water, eat nutritionally dense foods, get massages, sleep well, etc. Have questions about how to recover after being particularly sore? Ask your coach! That’s what they are there for.
  • HAVE FUN! Create fitness! That’s what we’re all here for!


  • We consider ourselves an “Urban Crossfit”. This is what we define as a CrossFit gym in any downtown/urban area of a city. Usually located inside of any shopping center or close enough to other businesses that the noise and vibration can have a detrimental effect on what they do.
  • Due to this, we CANNOT drop weights directly onto our floor – our concrete slab creates a vibration that will effect our facility long term and it’s dangerous to those working in the space.
  • Lightweight, repetition based lifting is touch and go only. Hands remain on the bar at all times and under no circumstances is the bar to be dropped directly on the floor.
  • We CAN however drop weights onto our Pound Pads. These are specifically used for any rep maxes and overhead movements where it is unsafe to bring the bar back to your shoulders or back.
  • We CAN also drop the weights in an emergency bail out situation for safety (of course) but this should not be a habit – See reason #1 and #2

Further Explanation On Dropping Weights

There are a couple of reasons we restrict dropping weights.

First, when it comes to dropping weight, there is a fundamental difference between the world of weightlifting and what we do in CrossFit. Because of this difference, we allow you to drop weights when working with max weights, but not at other times, such as during WODs. No matter how cool it may seem to drop that last rep on Fran (or the first rep for some), we are not concerned with how cool people look. We are concerned with increasing our athletes’ strength and efficiency, which in turn enables them to finish WODs faster and with heavier weights. In short, when training at the gym, focus on building strength (which includes the eccentric lowering of weights) and on efficiency with weight…and save the dropping of weights in WODs for competitions.

Secondly, we are lucky to be able to drop weights when we have to, but we still have neighbors. Many CrossFit gym in urban areas have or have had issues with complaints from neighbors and there is always a risk that complaints may jeopardize the business. For all of us who call CrossFit Assemble home, we can’t afford to put our home at risk. So, again, please make every effort to not abuse the privilege of dropping weights.

Frequently Asked Questions

What is a “WOD”?

WOD is an acronym for “Workout of the Day”. Our workouts change daily and have an overall arc to improve your fitness. They will be on the board when you come in to work for the day so be prepared for anything!

What if I have an injury or can’t do the movements listed in the workout?

Come to class! Your coaches will work with you to learn your body and what you CAN do and scale/change the movements according to what your body needs. Your safety and health is our #1 priority and we will work to make your fitness better every day.

We can’t read minds so we urge you to communicate what you feel in your body with your coach so they can adequately adapt the workout for you. The way your body feels day to day will change and communication is a large part of making sure we can provide you with what you need to stay healthy and happy and get fitter from our programming.

Is CrossFit safe? I heard you can get injured doing CrossFit, is this true?
CrossFit is safe when done correctly. In your CrossFit Foundations classes we will teach you proper mechanics for the movements you will see in CrossFit. You will see these movements come up consistently and they are continually reviewed and drilled at the beginning of every class. This is why every new client to CrossFit Assemble inside The Workshop is required to take our 3 session Foundations Program before beginning classes.
I’ve already been CrossFitting for “X” amount of time. Can I just drop into your classes?
Existing CrossFitters are welcome to join us after a 1-on-1 assessment with one of our coaches.
How long is class?
Each class is approximately one hour. This consists of a good warm-up, reviewing the WOD and adapting movements for each person in the class where needed, rocking the WOD as a group and then cooling down/mobility work/skill drills and accessories with the remaining time.
How often should I do CrossFit?
How often you attend is completely dependent on your fitness level. We offer classes Monday-Saturday and recommend that clients just starting out come 2-3 times a week. You can increase your attendance as you start to see your fitness level go up. The most recommended pattern is 2 days of workouts followed by 1 rest day.
Is CrossFit for weight loss?

CrossFit is a complete regimen that will improve health, athletic performance, body fat loss, and build strength all in one. What ever your goals are, CrossFit will help you achieve them faster.

Remember – CrossFit is for everyone! CrossFit is based on functional movements that the body naturally performs on a daily basis like sitting down, getting down to the ground and standing back up, picking things up off the ground, tying your shoes and more! Use CrossFit to stay great at these things AND watch your life get better as you become more active. The oldest person current doing CrossFit is over 100 years old and kids are starting younger every day. There are no limits, only your goals. What will you accomplish today?

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