Welcome to Team ACF! If you’ve made it this far, be proud; you’ve clearly established yourself as an outstanding member of the Fitness community. At ACF, there are only a few simple rules of conduct, most of which are common sense; others will help you improve your relationship with clientele, other staff, and the outside world at large. Some, whose purpose may not be obvious at first, will reveal their own benefits as you become more accustomed to the atmosphere of a highly-charged, fast-paced exercise environment.
On page two, you’ll see how we operate. You’ll be given in-depth detail about each rule as you go along. These are simple (but essential) things that separate ACF from the rest of the herd; they’re not day-to-day maintenance, but rather insurance of a positive attitude and environment for clients, guests, and staff. This stuff is not hard, though it will require some practice. On page three, you’ll see the more mundane (but absolutely necessary) everyday rules of operation for ACF facilities and staff. They’re simple, and easy to remember if you practice them daily. Miss one, though, or become routinely sloppy with them, and it hurts the entire atmosphere for everyone. You’ll be given an employee review after your first month, your third month, and then semi-annually from that point onward. There’s a blank review attached, as well as some personal goal-setting sheets that you’ll go through as part of your orientation process.
As you’ll see in our philosophy, ACF isn’t a facility; it’s a team approach to fitness, exercise, mobility, and health. We’re very lucky to have the best Trainers, Nutritionists, Massage Therapists, and Physical Therapists available in Ashburn, VA. Our network outside the physical facility includes a solid relationship with all chiropractors, physiotherapy clinics, doctors, and other health professionals; work hard to maintain and groom that relationship!
Staff Handbook
Table of Contents
1Scope
1.1Mission Statement
1.2Philosophy
2Staff
2.1Expectations
2.2Critical Rules
2.3Performance Reviews
2.4Dress Code
3Facility Processes
3.1Open
3.2Close
3.3Chores
4Potential New Athlete Process
4.1Phone
4.2Walkins
5IntroBaseline WOD
6Sign Up Process
7Work Out Of the Day
7.1Programming
8Foundations
9Specialty Classes
10Nutritional Guidance
11Personal Training
11.1One Hour Session
11.2Cancellations
11.3Training Sessions
1Scope
Ashburn CrossFit (ACF) is an inclusive and accepting community of encouragement, knowledge, health and fitness. Each ACF Coach has a responsibility to educate and train each athlete equally and in a respectful and fun method. The Ashburn CrossFit box is designed to provide workouts in preparation for the unknowable, building on the foundation of General Physical Preparedness. The aim is to forge a broad, general and inclusive fitness and nutritional program for a range of individuals.
1.1Mission Statement
Ashburn CrossFit will provide a supportive community that will help push mental and physical limits through dedicated and knowledgeable coaching, athlete support and dynamic workouts.
1.2Philosophy
We believe in fun. We believe that, to be effective in a long-term sense, exercise has to be enjoyable. It has to be creative.
We are the segue into a more healthy, active life. That responsibility means introducing clients to new activities, making them comfortable with working out
in any environment, and giving them attributes they can display with pride.
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 in multi-joint exercise using body weight or free weights. We believe exercise can happen anywhere, at any time. We train movements, not muscles.
We believe in the long haul. Continual progress is necessary for self-actualization; if you’re not moving ahead, you’re falling behind. We set milestones and celebrate when they’re reached. And then we reach further.
We don’t take ourselves too seriously. We’re comfortable in our skills, and can joke about our weaknesses. It’s always easier when you’re the best!
We believe that it’s just as important to train for a canoe trip as a triathlon. Proper, smart preparedness increases the satisfaction derived from any activity, including mental preparation.
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.
Above all, we believe in ourselves and our clients!
2Staff
Review the attached roles and responsibilities policy for details.
2.1Expectation
There are a few simple rules of conduct, most of which are common sense; others will help you improve your relationship with clientele, other staff members and the outside world at large. These are essential things that separate Ashburn CrossFit from everyone else. This will ensure a positive attitude and environment for athletes, guests and staff. Ashburn CrossFit endorses a team approach to fitness, exercise, mobility, health and overall business structure.
1.You will be provided with appropriate ACF clothing – for COACHES, this means:
a) 1 ACF Coach T-shirt
Trainers and other Team members are free to purchase more ACF clothing at wholesale cost plus taxes at any time, and without restriction. As a Team member, you are absolutely required, without exception, to meet ACF's dress code requirements whenever leading a group, training a client, at the front desk, or otherwise performing ACF duties, including public speaking. If you arrive for work without your uniform, you are REQUIRED to purchase clothing suitable for your duties that day.
2.You will be provided with a comprehensive guide for your performance (this guide.) You will be asked to initial the form at the end of this guide to acknowledge that you’ve read and you understand everything within. As soon as you initial that form, you’re responsible for upholding the contents of this book 100%.
3.You will have access to all ACF Team members at the lowest cost possible – the Team member’s invoice rate. When a Team member takes their time to provide you with a professional service, they deserve the same compensation they would receive from a client. However, ACF doesn’t have to make its share; we believe the long-term benefit of your health and exposure to other Team members is enough. One note: please book appointments with other Team members at a time when they’re not normally busy to avoid inconveniencing ACF clients.
4.You have a responsibility to ACF and its clients to act in their best interests at all times. ACF has a responsibility to all Team members to act in the best interests of the group, to ensure that all continue to thrive.
2.2Critical Rules
These critical rules are important and will be what sets us apart from any other facility in the area. Our goal is to grow and evolve, and that can only be achieved if we work together and stick together as a team through trust and respect. Ashburn CrossFit’s critical rules are as follows:
1 Do What You Say You Will Do
2 Be Honest, Be Supportive, and Be Respectful
3 Keep your area clean
4 Don’t present a problem without a proposed solution.
5 Call back within 4 hours.
6 Adhere to the schedule (cleaning, hourly, training, etc)
7 Back and Front Office Appropriate Behavior
8 Grow Ashburn CrossFit
9 Sell our services and our merchandise
10SMILE: on the phone and in the gym
11See it from the athlete’s perspective
12If you can’t put forth your best effort, then don’t do it in the first place
13HAVE FUN
2.3Performance Reviews
Coaches will receive a review after the first month, the third month and then semiannually. Review the attached personal goalsetting sheet. This is an opportunity to open up and discuss progress, setbacks, changes, issues, etc. Although ACF has an open door policy it is important to use this opportunity to set goals for yourself and elicit the help of others.
Ashburn CrossFit’s athlete retention goal is aimed at 90%. This is based on the coach/athlete relationship. The athlete differentiates personal trainers and coaches according to that one solitary factor. It may be tough to remember to do certain things in the rush of the day, but the athlete may not remember the last study you quoted, but they will remember the rapport, dedication and community that you bring.
2.4Dress Code
It is your responsibility to be presentable, hygienic and wear clothing that is not obscene or profane. As an ACF team member you are absolutely required, without exception to meet Ashburn CrossFit’s dress code requirements.
- Coaches are to wear Ashburn CrossFit merchandise during seminars, demonstrations, and company or retailer visits, competitions (in house and/or other gym endorsed, if allowed).
- Coaches are free to purchase Ashburn CrossFit gear at wholesale cost.
- Coaches are free to wear appropriate work out attire.
- Coaches are to wear appropriate shoes while working and working out. (Sneakers, Oly shoes, Tennis shoes)
- Coaches can wear hats as long as there are no obscene endorsements, profanities, etc
3Facility Processes
3.1Open
a.Unlock access doors. Check other doors in facility.
b.Turn on all lights, as necessary
c.Boot Chromebox if needed and turn on TV’s. Make sure Google Chrome is on day mode (sun in far right corner). Open WODifyCoachboard on left screen and WODify WOD on right screen.
d.Turn on ION Blockrocker, connect Bluetooth on compute and start FitRadio.
e.Check for cups, towels, or other messages.
3.2Close
a.Pick up trash from area. Take trash to dumpster, if necessary.
b.Ensure equipment is properly stored and put away.
c.Spot sweep and Swiffer floor.
d.Turn off FitRadio.
e.Write tomorrow’s WOD on whiteboard.
f.Turn off lights.
g.Leave and ensure the doors are locked.
3.3Chores
All coaches and interns are responsible for the cleanliness and sanitation of the facility. Refer to the chores list, located in the office for a list of responsibilities.
To prevent rework, initial next to the completed task with the date. Each task listed must be completed once a week, unless otherwise specified.
4Potential New Athlete Process
4.1Phone
Any coach may answer the phone while on duty however not while coaching. Proper procedure for answer the phone is as follows:
●Smile on the phone.
●Answer with, “Thank you for calling Ashburn CrossFit, ______speaking, how may I help you?”
●As soon as the caller identifies themselves, use their first name as you speak to them.
●If passing the on the telephone to another staff member, make sure you’re able to identify the caller and the reason for calling.
●All phone messages should contain the following information:
oFirst and Last name
oPhone Number
oDate and time of call
oWho the message is for, if necessary
oInitial of message taker
If an individual is inquiring about the gym, the programming, or general information the coach should do the following:
●Encourage the individual to review the website
●Schedule a baseline visit
oRecord their name and phone number
oAsk if they would like to bring a friend or family member
●Invite the individual to the gym to watch a Work out Of the Day (WOD). And inform the individual of WOD times
●If they accept, record the date and time
●When the athlete visits take them on a tour
oExplain Ashburn CrossFit (philosophy, methodologies, etc), the atmosphere and community
oSchedule the intro, if not already scheduled
●If they have already stopped by the box OR express great interest in joining, bypass the box visitation and schedule the Intro.
4.2Walkins
Any coach can make introductions while on duty however, NOT during a WOD. If no other coach is available, walk over, introduce yourself, and let them know you will be with them once the WOD is over.
If the individual cannot stay, give them a card with YOUR name on it, inform them that the phone number, website and email address is on the card, and ask them to leave their information on the clipboard. If they have questions, your name is there also, so they will know who to address questions to. Ensure to shake their hand(s) and use their name frequently.
If you are able to spare a few moments, schedule a baseline session. Write the date and time on the card for their reference.
Proper procedure for introductions to the gym is as follows:
●Introductions: Always offer a handshake and smile. Hi or welcome my name is Coach (name). What can I do for you today?
●If the individual did not offer their name, ask for it
●Actively listen to the individual o Be personable and approachable. Remember this is a community. o Inquire what their goals are
oInquire if they are familiar with CrossFit and in what capacity
The individual has taken the time and effort to come to the box, the individual has shown great potential and interest in joining by their actions already. The coach should then:
●Encourage the individual to watch a WOD, or if a class just finished and there may not be one directly following it, inform the individual of class times.
●If a WOD is about to start, answer any questions the individual may have before the WOD concerning the gym, equipment, the community, etc
●Approach the individual, if available after the WOD to inquire if they may have any further questions.
●Schedule an Intro
5IntroBaseline WOD
IntroBaseline WOD is by appointment only. Any coach is able to perform the introbaseline
WOD.
Prior to joining the 2 week foundations sessions or the group WOD, each athlete will need to do the baseline WOD. The Baseline WOD is a ACF benchmark work out. Like the Girls and Heros, this benchmark is used as a test/measurement to see how far each individual has progressed since last performed.
During this hour, your attention is focused on this individual. It is your responsibility to explain the main class area and supplement areas, CrossFit and ACF methodologies, our operating and tracking system and answer any questions they may have.
Be you. Each person has expressed and interested in pushing themselves to the next level, but what makes us unique is US! The ACF community and coaches.
Ensure the proper paper work is completed through Wodify. This includes:
●The waiver/liability
●Contact information and emergency contact information
●Health history
●(The membership agreement and payment information will be completed after the baseline).
Once the paper work is finalized and the tour is completed, you are to ensure the individual warms up properly. Use the outlined warm up or modify it, depending on what is written for the daily WOD.
Take your time to explain the movements and the benefits of doing each. Also – make small talk. Let the individual get to know you and try to get to know them.
Once the warm up is complete, review the movements for baseline, showing the individual the standard to be used for each. If tactile cues are needed, such as a medicine ball for squats… USE
THEM!
Be detailed and thorough. And above all, safe.
The baseline is as follows:
●Baseline WOD for time:
o500 Meter Row
o40 Air Squats
o30 Sit Ups
o20 Push Ups
o10 Pull Ups
The standard used for each skill is as follows:
Squats – Squat below parallel. This means getting your hip crease below your knee crease.
Sit Ups – Your shoulders must start on the ground, sit up and touch the ground in front of you, and returning your shoulders to the ground.
Push Ups – Chest to deck. Enough said. Your belly isn't your stomach. Pull Ups – Chin over bar. Full extension at the bottom.
6Sign Up Process
Be knowledgeable about the programming, this is the chance to answer all questions and squash apprehension. The bottom line for ACF is the community and the sense of belonging and achieving. Ensure each individual sees the value you are offering, not the price tag.
Memorize the programming and prices. You will be asked frequently about both.
● Review the different programming options o Unlimited Membership
▪1 month @ $195
Includes:
✓Unlimited membership
✓Discounts on Specialty Seminars
✓One on One Goal Setting
2 days a week
1 month @145
Includes:
✓ Group WODs two days a week
5 and 10 Class Punch Cards
Includes:
✓ Group WODs
●Discuss additional programming
▪Specialty classes
▪Seminars
▪Demonstrations
▪Adventure WODs
▪Family days
▪Open Gym
▪Skills
●15% Discounts only for first responders, police and active duty and military
●10% Discount for additional family member. First member pays full price.