BCCF Rules

  1. Be On Time-   CrossFit incorporates a lot of technical movements, so it’s important that you’re on time to participate in the warm-up movements to ensure your body is ready for the specific Workout of the Day. You’re always welcome to arrive 15-20mins early and do your own preparation or work on a specific mobility.
  2. Let Coaches Coach-   We love our team environment and community atmosphere where member’s look out for each other. While support is great, giving technical advice and coaching is not. We have experienced coaches who know what they are talking about and it’s their job to inform, instruct and coach technique.
  3. Leave Your Ego at the Door-  Many people enter the gym with predisposed ideas of what weights they should be lifting or try to match somebody else. Our aim is to ensure you’re perfecting the movement first, and then increase the intensity. We ask all members to respect our judgment – we are not trying to hold you back, we just want you to progress in the most safe and efficient way.
  4. Never Cheat-  There is no honor in cheating. What Joy can be in a victory you did not earn?
  5. Support Other Members-   The best sessions are when everyone supports one another. It’s amazing how well people respond when another member is encouraging them when they need it most. We train as individuals but workout as a team.
  6. If You Don’t Know, Ask- This is especially important for any new members. If there is something you are unsure about, then please ask, no matter how silly you think the question is. We would much rather you ask, so we can address any issues and not risk any injury.
  7. Have Fun-   While we do take our training seriously, we want everyone to have some fun in the process. We enjoy a laugh as much as you, and we encourage a bit of banter, especially during warm-up and cool-down periods.
  8. Don’t Put Down, Put Away-  Our members view BackCountry CrossFit as their own gym, and treat it as such. That means putting any equipment back after use, wiping down their sweat and cleaning their chalk marks.
  9. Injuries- Everyone gets a little niggle at some point, so if you do have an injury we want to know about it, however minor it may seem. That way we can help design a specific rehab program, or refer you to the relevant health professional. It also allows us to adjust your session so that we’re not putting additional strain on your injury.
  10. Respect Our Equipment-  Never drop, throw or slam empty bars, kettlebells, or dumbbells to the ground.
  11. Respect Other Members- It is ok to express yourself during a hard workout. Feel free to grunt, yell, swear, and celebrate. At the same time remember that there can be such a thing as too loud, angry, gross, or rude.
  12. Be Responsible For Your Own Fitness- Scaling back a workout when necessary is intelligent, not weak. You can not get fitter by staring at a bar that is too heavy.
  13. NEVER QUIT-  Give your best at every workout. Everyone's best is different: show up, work hard and have fun!!
  14. Be a TYPE I Athlete- read below


Integrity: Adherence to moral and ethical principles; soundness of moral character; honesty.

  • There are really only 2 types of Athletes when it comes to Integrity; those who have it and those who don’t. Yes, I believe that you fit in to 1 of 2 categories… But remember, you can always change…The first step is admitting you have a problem.
  • There will be CrossFitters who cut corners, go through the motions, and are okay with not fully completing a task.  There will be those that might lie just a little and only some of the time. Big cheating, small cheating, big lies, little lies, cutting some corners or just one, missing a lot of reps or a few reps…IT IS ALL THE SAME.
  • This topic has been discussed lots of times throughout the CrossFit Community and people often say ‘who really cares, because that person is just cheating themselves and their results’.  But maybe, just maybe, this article will help some individuals recognize what type of athlete they are, and the type of athlete they want to become.
  • When I am watching athletes or coaching it is VERY easy to tell what type of person I would want to surround myself with, who I would trust, and which athlete I would want on my team. What type of athlete are you? Are you okay with it?

Type I Athletes: Fully commit to whatever the WOD is for them for that day

Type II “Athletes”: Complain about a movement or 2 in a WOD, try to modify the WOD & quickly identify movements that ‘suck’.

Type I Athletes: Complete an extra couple of double-unders, pull-ups or wall balls when they have lost count or think they may have missed a couple of full reps.

Type II “Athletes”: Think that when they mess up at 48 double unders, it is ‘good enough’& move to the next exercise before finishing the last 2 reps, or are okay with not getting their chin over the bar on the final hard rep.

Type I Athletes: Work up to the buzzer, even if it means they will only get 20 meters of the next 200 m run because there is only 10 seconds left.

Type II “Athletes”: Finish the round they are currently on and lay down with a little time remaining on the clock.

Type I Athletes: Never ever would consider lying, not even 1 single rep when the coach asks “how many did you get” before writing the score on the whiteboard.

Type II “Athletes”: Justify lying that they got an extra rep, an extra round or lifted a few more pounds because they think “they could have, or should have” or don’t want to look bad.

Type I Athletes: Ask their coach to closely judge them, give them pointers and makes necessary adjustments when given a ‘no rep’ call for not getting full depth on a squat.

Type II “Athletes”: Roll their eyes at a coach for correctly judging them, scoring them, or giving pointers on how to get full reps. They try to ignore the coach, hide from the view of a coach and continue to ‘sneak’ through bad reps.

  • Okay, okay, you get the point. It is easy to cheat… we all get tired. Someone is beating you, the class is waiting for you to finish, you are sick of doing burpees, your elbows got close enough to full extension, or you forgot what number you were on.
  • THE LIST GOES ON & ON PEOPLE. It is plain and simple it takes a great deal of INTEGRITY to be a Type I Athlete, the reward is also plain & simple…deeply fulfilling, gratifying, humbling & satisfying.  Not to mention the physical reward of becoming a faster, stronger, more dominating badass.

Steve and Ashley's Own Personal Promise of Integrity

“We will never cheat reps, cut corners or finish early…no matter how bad we may want to, we deserve better than that.” Commit today to your coach, your workout buddies, your box and yourself. Those of you who are already Type I Athletes… keep rocking on.

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