Catacombs is unique among gyms and fitness programs because of our dedication to the success of our members. Everything we do comes back to what will be best for our athletes. We keep our classes small and coach on an individualized basis. Our coaches are professionals. We don’t just show up and make it up as we go along. We immerse ourselves in research around injury prevention, weight loss, strength and conditioning, and performance. Our programming and classes are scripted, planned, and executed with precision trumped only by our genuine concern and caring for our athletes.
We believe in fun. We believe that, to be effective in a long-term sense, exercise has to be enjoyable. To be effective as a coach, coaching must also be fun, fresh, and creative…for coaches and athletes.
We believe in hard work. Our own hard work will be recognized by our clients and friends, and will encourage them to work harder in the face of challenge. We believe that through the methodical practice of hard work, we can become better people. That work can be demonstrated through exercise, but we strive to demonstrate it in everything we do. It is evident in the way we clean the gym, our follow up with individuals, our email communication, and our focus when we coach.
We believe that failure is often necessary for real progress to occur. We strive to create an environment where athletes feel safe to fail.
We believe in creating fitness for any application. We are runners, bikers, hikers, skiers, paddlers, mountaineers. CrossFit makes us better at all of those and we encourage our athletes to practice their passions. We are a tool, not the end game for most of our athletes
We believe in science. We believe in ongoing education. We’re committed to the peer review process, the application of cutting-edge science, the debunking of myths, and the benefits of active debate and discussion.
We believe that we can be the best at what we do every single day. Through rigorous preparation, experimentation, and willingness to go the extra mile, we will outshine all comers. Our athletes expect this of us and we expect that and more from ourselves. We will never be outworked.
General Guidelines
1.)You are expected to show up for all assigned classes and training sessions at least 15 minutes prior to its scheduled start. Dress like you know what you are doing. Workout attire is fine, but should not be offensive. Athletic hoes should be worn at all times and shirts must be worn when coaching.
2.)Your clothing should allow you to demonstrate movements and actively participate in class activities.
3.)You have a responsibility to Catacombs and our clients to act in their best interests at all times. Catacombs has a responsibility to all Team members to act in the best interests of the group, to ensure that all continue to thrive.
4.)We are a Team and our collective survival depends on our ability to work together, help each other out, and put others first. We talk to each other to solve our differences and problems. We do not talk ABOUT each other. Constructive criticism should be readily shared and received across all channels.
Opening the Gym
- Unlock all doors in the gym.
- Turn on all lights and adjust thermostat as needed.
- Turn on radio, and choose an appropriate radio station from iTunes.
- Ensure bathrooms are clean and stocked.
- Write programming on board and review announcements to be made in class.
Closing the Facility – Last One Out
- Pick up all water bottles and stray clothing.
- Ensure all plates are stacked and dumbbells on appropriate racks.
- Turn off radio and clock.
- Check bathrooms and empty trash or restock if necessary.
- Turn off all lights and lock all doors.
How to Train a Client
Training a client successfully is much more than just showing up on time, smiling, and beating them into a sweaty pile. Workouts have to be planned in advance and follow a logical progression.
There are 5 steps to a private training appointment:
- Book the client’s appointment including payment
- Write the program
- Conduct the session
- Record progress or direct client to record progress
- Make sure the client’s next visit is booked.
There are 5 steps to running a group class
- General warmup
- Skill-specific work / strength work
- Workout prep (determining appropriate loads)
- METCON
- Discussion and stretching
It is our expectation that every client should receive individualized guidance around their workout execution. Watch them perform reps at their chosen weight and advise them if it seems inappropriate. Do not start a workout until you are completely confident that everyone is prepared and dialled in. Make sure that every athlete leaves each class knowing that they were coached in their workout.
Signing Clients In For Groups
We require athletes to sign up for class. Coaches are required to take attendance and ensure that those attending are signed up. This is important for our tracking and to ensure that you get paid. If athletes attend class and are not signed up, please remind them that this is a requirement to ensure that everyone has a positive experience.
Performing a One-On-One Personal Training Session
- Before the session begins, make sure your work area is ready:
a)weights required are available in your space;
b)your space is tidy;
c)water is available to the client.
d)Coordinate workout space needed with other trainers.
- Be ready to greet the client 15 minutes before the scheduled start time, unless catering to another client immediately beforehand.
- Administer a brief warmup. During the warmup period:
a)maintain a friendly banter;
b)get water, towel, and program for client;
c)if necessary, check phone messages on whiteboard.
- Administer program.
- Stretch and review program with client as necessary.
- With 2 minutes remaining in the hour, finish the workout and begin tidying the space to make sure it’s ready for the next trainer/client:
- Greet the next client and begin their warmup.
Performing a CROSSFIT Training Session
- Before the session begins, make sure your work area is ready:
- weights required are available in your space;
- your space is tidy;
- water is available to the group.;
- Coordinate workout space needed with other trainers.
- Administer a brief warmup. During the warmup period:
- maintain a friendly banter;
- get water, towel, and program for group.
- Administer program.
- Stretch and review program with group as necessary.
- With 2 minutes remaining in the hour, finish the workout and begin tidying the space to make sure it’s ready for the next trainer/client:
- sweep up chalk;
- remove all water cups and towels;
- return ALL plates, bars, and dumbbells to proper space;
- move belts and bands to the correct space.
- Mop up sweat.
- Greet the next client and begin their warmup.
Writing A Training Program
- Familiarize yourself with the client. Establish ‘Point A’, using the client’s historical workouts, periodization plan, or physical assessment, depending on how new the client is.
- Establish the timeframe for which the program is to be utilized. As a rule of thumb, consider the performance criteria a client should be able to meet at the end of the program you are about to write.
- Work backward from the short-term criteria you expect the client to meet as a result of this mesocycle. Which exercises will get them there?
- Consider like clients in similar stages of progress.
- Tailor for individual needs first, and then:
- Tailor for individual preferences.
THE CRITICAL LIST
These logical rules are what makes CATACOMBS different from every gym, personal training facility, and other fitness facility around. These rules are really what make us successful, and are a big part of the reason we’re constantly growing while many others in our field falter.
1. Do What You Say You Will Do.
- 10-foot rule.
- When retrieving something, run.
- Don’t present a problem without a proposed solution.
- Call Back within 4 Hours.
- The Answer is Always Yes.
- Carry In, Carry Out.
- Back Office appropriate behaviour
- Front Office appropriate behaviour
- Cleaning Schedule
- Booking Consultations
- Simply Accounting
- Group Signup Procedure
- Selling Tshirts and Supplements
- Garbage locations and responsibilities
- Smile on the phone.
- See it from the client’s perspective first.
- If you can’t put forth your best effort, don’t do it.
- Create an environment.
THE ESSENTIAL LIST
These things are rules that should be automatic, but may be hard to remember during a busy period. Nevertheless, they are just as important Saturday night as Monday morning. While clients will never complain about any of the things below, they are a huge part of a potential client’s decision to return, and also affect your relationship with other staff and the Management Team.
- Keep your area clean. Replace all equipment at the end of a session. Place cups, towels, etc. in the proper location. At the end of the day, the facility should be 100% ready for the first client of the next day.
- Do your accounting entries before you leave for the day. This will help avoid confusion (and cost) at bookkeeping time.
- After every consultation, fill our a ‘You’re On Your Way Up!’ postcard, and mail it THAT DAY.
- At the start of your shift:
- Turn on all lights.
- Turn on sound system.
- Turn on promotional DVD in TV.
- At the end of your shift:
- Close the batch.
- Turn off lights.
- Turn off (or down) air exchange system.
- Set alarm.
- Take your lunch and workout gear with you.
- Lock ALL doors.
Staff Evaluation Procedures
Staff evaluations will take place after the first month, the third month, and quarterly during the first year. After the first year, the contract should be reviewed with the contractor a minimum of every 6 months, even if there aren’t any issues that are unsatisfactory. Evaluations will be made point-by-point, according to contract.
A sample evaluation (contract review) is below.
Contract Review
Contract Terms with Evaluation of Contractor Performance
- Scout, enroll clients, prepare and implement individualized training strategies for them.
- Scope, prepare and execute group-training sessions within or outside Catacombs’ training premises based on market demands for group training.
- Invoice clients, collect monies and write receipts to clients.
- Assist in maintaining, cleaning, and re-supplying consumables for the facility.
- Attend coaches’ meetings, special events, and group classes.
CATACOMBS Standards of Care and Behaviour with Evaluation of Contractor Performance
- CATACOMBS expects you to arrive on location for training sessions and be ready for it at least 15 minutes before the scheduled time of any session. In the case of consecutive sessions we expect you to commence the session absolutely on time for the second session.
- Unless in case of emergencies, no cell phone conversation, phone conversation, visit by friends or chitchats with third parties are allowed during a training session or around a client.
- All training protocols should be laid out at least 15 minutes prior to a session.
- If a client arrives to a session prior to the scheduled appointment is ready and you are free, your responsibility is to begin the session before the scheduled time for the period of one hour or half an hour, whichever is agreed.
- CATACOMBS expects you not to make public or private statements, remarks, gestures or engage in any form of behaviour that may offend or antagonize anyone associated with Catalyst.
- If you must cancel a session because of illness or force major, you must first contact Catalyst as quickly as possible to give CATACOMBS sufficient time to find a substitute trainer or cancel the training session, depending on the client’s wishes.
- You will endeavour to keep the facilities and equipment clean after usage.
- You must maintain a dress code such as directed by the president.
- You must process all communications with clients, other staff members, and the public at large through official CATACOMBS channels, including email, phone, and fax.
Comments by Supervisor:
Comments by contractor:
I’ve read the CATACOMBS Team Manual, and agree to do my absolute best at living up to the high standard that CATACOMBS requires. I know to bring questions to my direct supervisor, and help others make the right decisions as required.
Name
Position
Date
Roles and Tasks (To be further fleshed out)
CrossFit Coach:
-manages group
-ensures safety
-motivates athletes
-substitutes and modifies movements as appropriate
-designs and implements effective warm ups, mobility, and accessory work
-takes attendance and keeps accurate records
-develops rapport with athletes
-records scores and modifications
-teaches effective movement progressions
-cares about the development and well-being of athlete community
-promotes retention and growth via positive presence and exceptional attention to detail in coaching
-ensures gym is in suitable for next class of the day (equipment put away, checks bathrooms, etc.)
-secures building at the end of the day
-takes photos during classes for blog post and social media
-identifies Bright Spots/PRs/measurable progress to athlete, owner, and membership coordinator
Personal Trainer:
-communicates professionally with PT clients
-designs effective workout programs that are specific to clients goals and needs
-establishes trust relationship with clients
-manages sessions to avoid conflict with group classes
-accurately books and documents sessions in FDHQ
-follows up with PT clients on homework, injury issues, etc
-helps to grow overall business thru professional coaching and appearance
-tracks workouts to ensure appropriate progressions and that clients are getting results
-documents success stories to perpetuate the business
Bookkeeper/Business analyst:
-manages product inventory and sales tracking
-categorizes credit card transactions to allow business mgmt.
-collects and organizes receipts for expenses
-produces monthly cash flow statements, membership reports, and retention data
-pays bills
-deposits cash/checks
Cleaner:
-Vacuums floor daily, mops 2x per week or as needed
-keeps bathrooms clean and stocked
-alerts manager to shortages of supplies or issues observed when cleaning
-organizes lost and found
-takes out trash and sorts recycling
-follows equipment maintenance schedule
Marketer:
-Writes blog posts for upcoming events
-communicates with relevant partners regarding events
-supplies logos and materials to partners, organizations we sponsor, etc
-Obtains logos from our partners and works with webmaster to include on our site
-Identifies potential partner/sponsorship opportunities.
-produces flyers for specialty programs
-coordinates apparel orders
-establishes relationships with other influential community members
-identifies opportunities for strategic partnerships
Social Media:
-posts daily updates to FB, instagram, ?, including pictures, captions, and Bright Spots
-identifies and engages members on Facebook to allow for easy tagging in photos or posts
-manages Flickr account and uploads/organizes photos from events or workouts
-monitors accounts and answers inquiries, promotes engagement, and ensures that our image is properly represented
-uses social media to drive clients and prospects to our website and ultimately in our doors
-identifies interesting topics/trends that might fuel blog posts
-keeps content fresh and positive
-alerts owner/manager to any issues that they become aware of via social media interaction
-ensures new members are brought into the social media fold
-promotes events and courses via social media
-identifies potential clients via their social media interaction
-Takes and publishes photos making sure to tag appropriate members
Event Planning:
-Coordinates with potential sponsors for events
-plans and acquires food/drinks within established budget
-sets up and coordinates cleanup
-assists with marketing events thru promotion in classes, social media, and blog
-greets, mingles, and promotes atmosphere
-provides fun and creative flare to events
Webmaster:
-Ensures all links are working and linked to appropriate pages
-creates templates for blog posts/photos and troubleshoots issues
-Monitors traffic to assist in identifying which posts are most effective and engaging
-Assists owner with layouts, keeping content up to date, formatting/scheduling of posts and photos
Specialty Coaching:
-Creates and implements outstanding curriculum and high value coaching
-Ensures clients have an overwhelming positive experience
-Markets own program to members and potential clients through word of mouth, social media, blog posts, and written materials.
-respects space and equipment and leaves gym in original condition
-Represents and promotes Catacombs within the community