WARNING!
If you lack the ability to commit to a program and would rather make excuses than work hard, then we are not the place for you! If you cannot leave your ego at the door, be consistent in your visits, or fail to take our advice, then your progress will be blunted and you will have no one to blame but yourself for a lack of results. We will play “favorites” with any and all clients who commit, listen and learn when they walk in our gym. If you bring the right attitude and willingness to work hard, learn and enjoy a new sport, then we can get you to your goals.
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Coach & Client Expectations

For those new to CrossFit Rehoboth, here are some basic guidelines as to what you can expect:

The role of a ”Coach/Trainer” at CrossFit Rehoboth:
  1. Provide instruction on proper form and general safety.
  2. Provide guidance on scaling load and intensity of workouts appropriate to age, sex, and fitness level.
  3. Provide motivation, encouragement, and support to all participants.
  4. Make ourselves fully available to all members, their questions and requests. If we don’t have an answer, we will get one! Let us know what you want, need or would like to change and we will make it happen!
  5. Do the same workouts as participants (not necessarily at the same time). We believe in our program and we lead from the front.
  6. LEARN! We learn from CrossFit, other S&C coaches and programs, each other, and our clients. We are open to suggestions, feedback, and criticism, as we are always striving to improve our service and knowledge base. We pass that knowledge onto members to improve your fitness and health!
The role of a member at CrossFit Rehoboth:
  1. Arrive properly hydrated – drink water, bring a water bottle or healthy sports drink (“coconut water”) with you.
  2. Leave your ego at the door! CrossFit is very challenging. There is no shame is starting where you are, whatever level that may be. There is no “right” fitness level – only right directions. Please don’t be ashamed of your current fitness level. Be proud that you are on a highly effective path to improving your health.
  3. That being said, for people who think they are already very fit and knowledgeable coming into this program, be prepared to learn and be humbled. Regardless of what your background is, you will learn new things and be highly challenged. Be open to suggestions and criticism and you will have endless possibilities in your pursuit of fitness and health!
  4. Be supportive and respectful of other participants. Again, there is no “right” fitness level – only right directions. Just like you, the direction of their training is far more valuable than the current level of their training.
  5. Participate frequently - the “Weekend Warrior” is no warrior and will see little or no effect from training. Frequent physical stressors = frequent physical adaptations. Segmented training = Segmented results. The frequency and consistency of participation determines your rate of personal development. A two (2) day per week CFR program only works for those folks who are also making an effort to do additional work on their own, whether that is CrossFit training at home or another sport of choice.
  6. EAT, SLEEP, and REST - getting enough sleep is better than pushing your body to workout on only 5 hours of sleep. Your body grows only when it is resting, not when it is working out. Regularly pushing your body beyond its ability to recover might seem “intense” but it is stupid. Allow your body to do its own thing in terms of recovery.

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