Member Handbook

Community.  Fitness.  Health.

Welcome to the Family!

CrossFit, at its best, is about people and relationships. Here at CrossFit Pisgah (CFP), you’ll learn a lot about movement, about how you respond to challenges, and about learning to be comfortable being uncomfortable. Mostly, however, you’ll become part of a positive fitness community of people from all walks of life, linked by a desire to improve mentally and physically, as well be a part of a tribe of like-minded, driven individuals intent on improving themselves and, in turn, those around them.

This handbook is just an overview of how we like to do things and a “go to” for you if you have any questions while you are with us. We’re honored you’ve chosen us as your CrossFit home. We can’t wait to work with you and learn more about you.

“Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.” ― Muhammad Ali

Mission Statement

CrossFit Pisgah is an inclusive family of positive-minded athletes committed to using fitness to improve themselves and the surrounding community.

“The people we surround ourselves with either raise or lower our standards. They either help us to become the best version of ourselves or encourage us to become lesser versions of ourselves. We become like our friends. No man becomes great on his own. No woman becomes great on her own. The people around them help to make them great. We all need people in our lives who raise our standards, remind us of our essential purpose, and challenge us to become the best version of ourselves.”― Matthew Kelly

The CFP Community

We use the word “community” a lot. We also use words like “family” and “tribe.” We use these words intentionally. What exactly do they mean, though? What does community look like and sound like at CFP?

  • Respect. We respect and support everyone, regardless of ability, income, background, race, religion, sexual or political orientation, whatever. Everyone.
  • Inclusion. See above. All are welcome all the time.
  • Humility. Our goal is to be humble, approachable and hard-working, not elitist. We aim to seek out visitors and make them feel as welcome as we can. We work to avoid cliques. We strive to avoid gossip.
  • Positivity. We believe in positive coaching. Just getting to and finishing a class can be a major accomplishment. While it is our job as coaches to push you and challenge you, we seek to build relationships so you know constructive criticism comes from a place of trust and love and support. Coaches seek to know everyone’s name, to praise what you’re doing well and encourage you to attack areas of weakness.
  • Safety. Our mantra is “movement > consistency > intensity.” Learn the movement. Do it well consistently. Then…introduce intensity. Make sure you’re giving other athletes plenty of room to operate. Advocate for yourself to a coach if you feel uncomfortable or have any questions. Listen to your body. If you feel a twitch or a pain, let a coach know. Our goal is to help you be a better mover. That can’t happen if you’re injured.
  • Support. This means encouraging other athletes through workouts or after a new personal record. This could also mean helping one another through difficult times, tough days at the gym, or a hundred other things. Family never fades and we encourage you to be there for each other through all of it…the good and the not-as-good.
Fundamentals

Fundamentals is our introduction to CrossFit course. Fundamentals specific classes consist of a 5-class block of one-on-one instruction with our CFP Head coach.  We also encourage Fundamental athletes to attend our Saturday morning class, which are generally body-weight (no barbell) workouts. Fundamental athletes are welcome to attend “normal” CrossFit classes as well during their first month, but should prioritize the Fundamental one-on-one sessions.

The course is designed to introduce the 9 foundational movements in CrossFit, as well as to review our philosophy and methodology, also basic nutrition and mobility. The one-on-one sessions ensure they are getting the personalized instruction needed before taking “normal” CrossFit classes.

The Fundamentals period consists of five 30-min one-on-one sessions. At the end of Fundamentals, athletes then decide which membership option best suits their schedules and goals.

Billing

CFP members are billed automatically each month. Athletes also have the option to pay with cash or check each month, as well as through a checking account withdrawal (vs. credit/debit card). You must notify us if you plan on leaving CFP, or the account will keep auto-drafting.

CFP doesn’t use contracts. There is never a penalty for cancelling a membership.

Members also have the option of “freezing” a membership, which just halts an existing membership (due to vacations, injuries, sickness, etc.) and allows you to pick back up when your access to CFP resumes. Bottom line, we don’t want you paying for days when you can’t access the gym. We do ask that you not request a freeze for anything under a week of absence. Email us to request a membership hold. Please include the start and finish dates in the message.

RSVP’ing for Classes / Account Maintenance

We ask our athletes to reserve spaces in the classes they plan on attending. This helps us (and you) in a number of ways.

  • It allows us to track how often you’re coming or not coming.
  • It allows us to learn which classes and times are least and most popular
  • It allows us to manage class size, keeping your safety and access to coaches at a premium.

We realize this adds one more thing to your day, but the process is quick and easy.
You can RSVP via your computer or your mobile device with WODHopper.

Computer:
  1. Go to the schedule page of the CFP website
  2. Click on the class day and time you’d like to attend.
  3. Enter your email and password. This should have been sent to you when you initially signed up. If you don’t have this, or need a password reset, email Daniel.
Mobile:
  1. When you become a member, you can install the free WODHopper app on your mobile device by following these instructions for iPhone or Android.
  2. Use the app to reserve (or un-reserve) space in classes, update or revise credit/debit card info, view your bills and payment history, view the WOD, etc.
  3. If you have any trouble or need to reset your password, email Daniel and we’ll get you going.

Now…the only way RSVP’ing works is for athletes to respect class sizes and full classes. If we have room in a class (our max is about 16 athletes for individual workouts with barbells involved), we’ll definitely add you in if you’ve forgotten to RSVP. We can run larger classes if less equipment is involved.

However, if you see a class is full, please attempt to move to another class.

Lastly, if you RSVP, please know you are occupying a spot in a class. If you can’t make it, please take time to un-RSVP or contact CFP to let the coach know they can give your spot to another athlete.

Please also know there is a 2-hour window before the class where the system WILL NOT let you un-rsvp. That is there to ensure that athletes don’t just RSVP for classes to hold their spot, even if they are not sure they are going to come. If we see a pattern of an athlete(s) RSVP’ing and not showing, we’ll ask you to help us and correct that issue.

Retail

CFP has seasonal rotating retail merchandise for sale in the front lobby of the gym. These offerings include consumables – like recovery drinks and bars, and clothing – from t-shirts to sweatshirts, socks, shorts, etc.

Members have a couple of options for purchasing retail:

  • We can always take cash/check/card payments at the time of purchase
  • Through our WODHopper system, the retail merchandise can also be added to your tab which will bill when your membership dues are billed at the beginning of each month.

In all cases, please complete the purchase with the assistance of the coach on duty.

Nutrition

How we fuel our bodies is perhaps more a part of our health and well-being than the workouts and training we endure. Although we each have unique and varying nutritional needs, we can confidently set some rough guidelines for healthy eating.

 

Eat whole foods
  • Stay away from processed and packaged foods for the most part. Shop the perimeter of the supermarket and take advantage of the many tailgate and farmer’s markets in the area.
  • Think fresh vegetables, fruits, meats, nuts, seeds and legumes.
Stay away from sugar
  • Refined sugar in particular wreaks havoc on our bodies. With the spikes and crashes in our blood sugar, the taxing of our pancreas, the damage to our cardiovascular system, and the storage of extra body fat, this one seems self-explanatory.
  • This guideline can also apply to natural sugars such as honey, maple syrup, agave, and fresh fruit or especially dried fruit. These sweeteners and foods should be used in moderation.
Eat to support your activity level
  • Moderation in all things, right? It is important to remember that we eat to fuel our daily activities and body functions. Try to eat with this in mind instead of using food for comfort or to relieve boredom.
  • Eat until you are mostly full – 80% is a good goal. It takes around 20 minutes for your brain and stomach to communicate with each other, and we are apt to over eat during this lag time.
Experiment and Read
  • Try new approaches when it comes to what and when you eat. Implement one change at a time and stick with it for two weeks. See how you feel and adjust accordingly.
  • You will begin to become more in tune with your body’s needs and deepen your relationship with yourself while feeling better and more energized!
Hydration

Drinking enough water is one of the easiest (and most overlooked) ways of taking care of our bodies. As a general rule, the average person should consume anywhere from ? to ½ their body weight in ounces of water per day. This recommendation should ideally be increased when moderate activity and/or warm weather are considered.

Gym Etiquette

The community values described above are what help our family to grow and thrive. Beyond these core tenets of respect, inclusion, humility, positivity, safety and support, general guidelines for gym etiquette also help to solidify the health of our tribe.

 

  • Reserve a class and try to be on time.
    • Try to attend the full class to benefit from the coach’s instruction and guidance.
    • Classes always take priority over athletes doing open gym. This applies to floor and rig space, bumpers, bars, etc.
  • Listen to your coach.
    • Show respect to your coach and classmates by listening to the descriptions of warm ups, strength/skill portions, and workouts.
    • Understanding and following directions can help prevent injury to yourself and to others.
  • Safety matters.
    • Make sure you have plenty of space to operate safely and respect the space of those around you.
  • Pick up after yourself.
    • Please wipe down the equipment you use after the workout with the provided sanitizer.
    • After the workout is over, put all equipment back in its place.
    • Use provided lockers for your personal items instead of taking up floor space in the gym.
  • Respect the equipment.
    • Don’t drop empty bars, bars with only metal plates, or bars with just 10’s or 15’s on each side. This can damage the equipment.
Drop-Ins

CFP always welcomes experienced CrossFitters visiting Asheville to drop-in! The cost is $20 for a class, $30 for a class + t-shirt.

Simply by clicking here you will enter a guided step-by-step process to reserve a spot in the class that fits your schedule.

Events

CFP emphasizes community. Throughout the year we host several social gatherings and potlucks at the gym for all the members and their families to come and enjoy. Information about upcoming socials is posted on the whiteboard at the gym or Facebook or Instagram.

Free T-Shirt!

Each CFP member is entitled to one free t-shirt upon completing their first month of membership. Grab yours and wear it proudly! If you’ve yet to cash in on this perk, let a coach know and get one. Wear your CFP colors with pride!

Guest Passes

We love when you bring guests to CFP. Please do so! Each member is entitled to 5 free guest passes each year. We don’t track these, but trust you’ll use them responsibly. If you’re over your 5 guest allotment, please have your guests follow the normal Drop-In procedure.

To save time, please ask your guests to knock out our online waiver prior to coming!

It’s linked on our website’s schedule page (above the calendar), but is also here.

Discounts

CFP members are, by far, our best marketers. Your word-of-mouth recommendations are powerful. Plus, people are much more likely to come to a place where they already know someone!

If any member refers a friend, family member, co-worker, random person from the supermarket…anyone; that member will receive a 20% discount on their membership rate for the following month.

1 referral = 20%
2 referrals = 25%
3 or more referrals = 30%

*the discount only applies to the auto draft for the following month

Showers / Restrooms

We have two restrooms at CFP, each with their own shower. These are for athlete use! We simply ask that you be respectful of other people maybe needing the shower or restroom and to keep your time as brief as you’re able. Just because you didn’t see someone standing outside the restroom when you entered, doesn’t mean there isn’t someone waiting now!

We don’t provide towels or toiletries. Please bring your own.

If the restroom/toilet needs attention, please let a coach know.

Goal-Setting

Here at CrossFit Pisgah we want you to achieve health and happiness in all areas of your life. A strong tool in getting where you want to go, now and in the future, is through setting powerful goals. The process gives you structure and direction when working towards a stated objective. It also provides motivation through a step-by-step process in getting you where you want to go while allowing you to enjoy the journey.

Here are six steps that will help you identify, set and accomplish your goals.

1. Identify what your core values are. What is really important to you? What are the reasons you get out of bed in the morning? Your core values are the filter from which you make choices in your life. It’s important to know what they are so you are sure to write goals that keep those values as a priority.

2. Identify what you really want in your life. Consider what you want in your health, career and personal life. Be very specific and let the past be the past. Be aware of wanting things you think you should have or do. Instead, remove all limitations and fears and ask yourself if you knew you couldn’t fail, what would you do? By knowing what you want, you can concentrate your efforts and create steps to get there.

3. Begin to write your goals. Pick an end point. Might be a year from now, 3 years, or even 10. Whatever feels most authentic to you. Begin writing what you know you want to happen in all domains of your life. As you write, here are some keys to success:

  • Be specific and make it measurable: You need to be able to measure success. Eg: I am strong by… vs. I can deadlift 400# by…
  • Use powerful language in the present tense: Write your goal as if you have already achieved it. Eg: I will do CrossFit 5x a week. vs I do CrossFit 5x a week by….
  • Affirmative language: State what you want, not what you don’t want eg. I will not eat bad food vs. I cook 80% paleo meals for my family every week from now till….
  • Be precise: Give your goals a deadline so you can celebrate progress and take action when you are off track.
  • Check in: Are these goals audacious? Or will they happen naturally? Push yourself to play big. Easy goals are forgotten.

Remember: formatting your goals with powerful language gives you the greatest likelihood of achieving them. A goal written with the incorrect format can be vague and will go un-achieved.

4. Now figure out how you are going to achieve that goal by trickling back. Begin at your end goal (10 years, 5 years, 1 year) and trickle back by creating steps for yourself. For a 1-year goal, where do you need to be in 6 months to get there? How about 3 months? What are you doing this week?

5. Once you have written your goals, make them visible. If you put them in a drawer, they will be forgotten. By making them visible you will have a daily reminder of what you are creating in your life. Put them on your fridge, in your daily planner, or on your mirror.

6. Build a support group. It is important to have people that support you and hold you accountable along the way. Share your goals with close friends and with your coaches. Achieving your goals takes dedication and determination. The people around you can help motivate you, provide encouragement and hold you accountable to what you want in your life.

Remember to play big. It’s ok to fail. It’s expected in goal setting but by shooting for it you will end up achieving more that you thought imaginable. So go for it!

Here’s an exercise to support you in writing out your goals. You can use the same format in writing goals in any domain and timeframe.

 

Domain: Health — One Year
Eg: I Rx some of the CrossFit Open workouts by ???
1)
2)
3)

To get to my 1-year goal, I trickle back…

Domain: Health — Six Month
Eg: I participate on a team at the Beer City Beatdown by ???
1)
2)
3)

To get to my 6-month goal, I trickle back…

Domain: Health — Three Month
Eg: I add 20 pounds to my back squat and complete “Fran” WOD in under 8 minutes (Rx).
1)
2)
3)
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