1) BE ON TIME: If you're 5 minutes early you’re still 10 minutes late. Coaches need time to warm up the group, check in with individuals, demonstrate range of motion and movement standards for the WoD and assign scaling and modifications. You miss a lot if you’re late. 

 

2) BE NICE: Welcome EVERYONE. If new OGERs don’t have a Battle Buddy for the session and haven’t had every other OGER introduce themselves before the session starts there will be burpees.

 

3) BE FOCUSED: OGER is about being a more physically and mentally prepared athlete so you don’t suck at life. That means that when you are here your life waits for you outside while you work on improving your OGER self. The only baggage you should be bringing here is your gym bag.

 

4) BE CHALLENGED: Keep a training log. Every session should be heavier, harder and faster than the last one. If you aren’t pushing your limits or pursuing a clear goal you’re not changing anything.

 

5) BE SMART: Unless you are paying dues, nothing we do to you should hurt; (much). Listen to your body. If you feel an ache, twinge or tweak stop immediately and get a coaches two cents on how to proceed. Implement our Active Rest strategy.

 

6) BE LOUD: OGERs are allowed to grunt, growl, groan, scream, pant, cry, cuss, fart and occasionally puke (YES; even the pretty ones). If you cannot be heard from across the gym you probably need to re-read Rule 4. If you are not moving, you better be screaming encouragement at someone who is.

 

7) BE CLEAN: Puke, blood, skin on a bar, sweat angels and chalk generally mean you did something right. Take a picture and then clean it up.

8) BE PROUD: You are a member of a unique group of people getting fitter, faster and stronger than they ever thought possible. Wear your shirt, show your people the website, drag them in here and try to convert every one you meet. The more OGERS we create the better off the world will be!

 

9) BE NOT THE NEXT RULE!