C4 Rules & FAQ’s

Obey the Rules!

Pay On Time

Please Pay On Time and Don’t Make Us Ask You For Money: You know and we know when your dues are to be paid.

We Coach, You Learn

WE Are Your Coaches. Remember you, the athlete, are not the coach: Encouragement is expected…coaching other athletes is not accepted. Don’t expect us to get your weights for you or put them away once you are done. Please clean up after yourself.

Work Hard

Work Hard or Get Your Workout Somewhere Else: You are here to get better. Don’t drag anyone else down with you!

Don't Cheat

Don’t Cheat. Keep an accurate count: If you must “scale down” a workout and reduce your repetitions or load, that’s fine. Just be honest and inform the Coach.

No Egos

NO EGO’S: There will always be someone out there bigger, stronger and faster than you are. If you cannot accept that, you’re at the wrong place.

Be On Time

Be On Time: Please do not be late to a scheduled class. You know what to expect if you are late.

You Are Responsible

YOU Are Responsible For YOUR Own Fitness, Health & Safety: Our workouts are tough. The weight is heavy! If you need to pull back, or aren’t comfortable, tell the coach, and do so. This is being smart, not weak!

Don't Expect Immediate Results

Don’t Expect Immediate Results: There are no shortcuts to being fit and getting stronger. You will get as much back as what you put in to it. And don’t ruin your hard work with a bad diet.

Respect The Equipment

Treat Equipment With Respect, But Don’t Baby It: Plates, LOADED barbells, kettlebells, dumbbells, medicine balls, etc. are meant to be picked up, dropped, thrown, etc. Respect the equipment by using it heavy and hard, but don’t abuse it.

We Aren't Politically Correct

We Are Not Politically Correct: We cuss, fart, yell, grunt, scream, sweat, bleed, etc. You will too!


LAUGH!!! Come on, we all look funny doing this stuff!

Got Questions?

What is Crossfit?

CrossFit by Definition is…
Constantly Varied, Functional Movement, Executed at High Intensity. However it is so much more than that, CrossFit means something different to everyone.

Is Crossfit for Me?

Absolutely. Yes. CrossFit is for everybody. It doesn’t matter what shape, size or strength level you are.

Do I Need to Get Fit Before I Start?

Absolutely not! C4 CrossFit caters to all levels of fitness or lack there of. All of our sessions are scalable to people of all skill levels, from the absolute novice to the world class athlete.

What if I've Never, Ever Trained Before

It doesn’t matter. Our sessions are designed to get your mind and body working as one, as well as achieving your competence in the 9 basic moves of CrossFit.

What Does a Session Look Like

Our sessions comprise of the following…

  1. Mobility and Stretching
  2. Warm up
  3. Technique
  4. Main Workout of the Day (WOD)
  5. Cool down
  6. More mobility and stretching

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