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Cróga CrossFit Staff Handbook

Philosophy Through our first few years of business we’ve learned and grown a lot as individuals and as a business, but our mission and core values have remained the same. Our mission is to build a family of athletes that constantly push each other to improve physically and mentally with a goal of becoming the best version of themselves possible. Our core values to help us achieve this lofty goal are as follows:

1. Friendliness and warmth 2. Professionalism shown through consistency, punctuality, continuity and

accountability 3. Cleanliness and tidiness 4. Energy, enthusiasm and passion 5. Commitment to our clients

To go along with all of this we understand that our job as coaches and employees is to be the bright spot in our clients day. We want to be their healthy happy hour where they can let go of all the noise from the rest of their life, get down to business, and enjoy some fitness and friendship. Our staff members are always smiling and happy to see our members. Our coaches are entertainers and experts in fitness. Above all else, we believe in ourselves and our clients.

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Welcome to Team Cróga CrossFit! If you’ve made it this far, be proud; you’ve clearly established yourself as an outstanding member of the fitness community. At Cróga CrossFit, 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 highlycharged, fastpaced exercise environment. As you work your way through this handbook, you’ll see how we operate. You’ll be given indepth detail about each rule as you go along. These are simple (but essential) things that separate Cróga CrossFit from the rest of the herd; they’re not daytoday 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. You will also find specific procedures that may seem mundane, but are absolutely necessary to the daily operation of Croga CrossFit. 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 semiannually from that point onward. There’s a blank review attached that you’ll go through as part of your orientation process. As you’ll see in our philosophy, Cróga CrossFit isn’t just a facility; it’s a team approach to fitness, exercise, mobility, and health. We pride ourselves on being the best CrossFit gym and community in San Jose. It is your job to always keep this in mind inside and outside of work and to be constantly looking to build and maintain this reputation!

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A Brief History of Everything We have dozens of little quirks here at Cróga CrossFit; some of them, you may find challenging; some of them, you may wonder at their logic. However, rest assured that every single policy and idea in this book has been formed through extensive research, trial and error, and (often) painful experience. CrossFit and Fitness Training in general is a flat market. That means that, despite all our research, study, long hours and hard work, the client really only differentiates personal trainers according to one solitary factor: their relationship with the trainer. That’s right: regardless of client progress, regardless of results gained from the training, or experience of the trainer, client retention is 90% dependent on the relationship of the trainer with the client. It may be tough to remember every single one of our clients names at 5 am. You may struggle to remain patient while explaining to someone what a push press is for the 100th time even though you know it’s not that hard for them to remember. You might not want to run across the room and grab the kettlebell that the client left in a peculiar location midWOD because you’re tired after a long day of training and coaching, but you know they could trip on it and hurt themselves. But the client will never remember that you set a PR Fran earlier in the day; she’ll remember that you made her class a fun, interactive, educating and safe one by going out of your way for her. These lessons have been hardwon. But without them, to the client at least, we’re just like every other CrossFit gym. No matter what else happens, we will never be outworked. Never will a client leave Cróga CrossFit for a competitor because we’re too lazy: this, above all, is the original sin.

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The Critical List

These logical rules are what makes Cróga CrossFit 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. 2. 10foot rule (http://www.entrepreneur.com/article/236762) 3. When retrieving something, run. (Your effort and enthusiasm will carry

over to the clients and shows that you care about their experience first and foremost).

4. Don’t present a problem without a proposed solution. 5. Call or email back within 24 hours. 6. The client staying safe is always our #1 priority 7. Employee interactions require appropriate behaviour 8. Client facing appropriate behavior (Remember the Emotional Bank

Account: ( https://m.youtube.com/watch?v=jjLibGrqjAQ) 9. No gossip, EVER. (No employee should ever talk about a client that is not

present with another client. Also, if clients are talking about another member that is not present in any negative way the employee should discourage such behavior, as scene in video above).

10.Cleaning Schedule (Gym is cleaned every Thursday morning at 8 am). 11.Selling Tshirts and Supplements 12.Smile when meeting new people or on the phone 13.See it from the client’s perspective first 14. If you can’t put forth your best effort, don’t do it 15.Create a fun, friendly and positive environment

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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.

1. Keep your area clean. Return all equipment to it’s proper home at the end

of a session. Throw away any garbage and tidy up client area after all classes for that block are over. At the end of the day, the facility should be 100% ready for the first client of the next day.

2. Verify all clients logged in and charge retail items before you leave for the day. This will help avoid confusion (and cost) at later times.

3. At the start of your shift, follow all “Opening the Facility” guidelines and be ready with a smile to greet the first client to arrive

4. At the end of your shift, follow all “Closing the Facility” guidelines and go home to enjoy your evening. Eat a good dinner and get some good sleep.

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New Team members – benefits and responsibilities

1. You will be provided with 3 Cróga CrossFit “Coach” tshirts. We ask that you wear these whenever possible while you are coaching. You will also be asked to wear athletic clothing for the rest of your outfit so that you look presentable and like the coach of the class. The following clothes are prohibited from coaching attire:

a) Pajama bottoms b) Jeans c) Clothing with other local gyms names or logos (Located within the

South Bay Area, minus tshirts from competitions you participated in)

d) Anything else deemed inappropriate or unprofessional by management

2. Trainers and other Team members are free to purchase more Cróga CrossFit clothing at wholesale cost plus taxes at any time, and without restriction. As a Team member, you are absolutely required, without exception, to meet Cróga CrossFit’s dress code requirements whenever leading a group, training a client, at the front desk, or otherwise performing Cróga CrossFit duties, including public speaking. If you arrive for work without your uniform, you are REQUIRED to purchase clothing suitable for your duties that day.

3. 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%.

4. You will have access to all Cróga CrossFit 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, Cróga CrossFit doesn’t have to make its share; we believe the longterm 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 Cróga CrossFit clients.

5. You have a responsibility to Cróga CrossFit and its clients to act in their best interests at all times. Cróga CrossFit has a responsibility to all Team Members to act in the best interests of the group, to ensure that all continue to thrive.

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Opening the Facility – First One In

1. Unlock front door. The key you will be given opens the handle & deadbolt on the front door.

2. Disable alarm system. (Passcode: 8686) 3. Turn on all lights. (Flip switch by front door and flip top left and top right

breakers in electrical panel above 35# weight stack) 4. Put Cróga CrossFit sandwich board outside. Position it next to wall by

front window with straight arrow facing the front door if looking at the sign from the front of the complex.

5. Put laptop on top of desk facing out for clients to use for Beyond the Whiteboard.

6. Plug laptop in. 7. Put iPad on top of desk facing out for clients to sign in on and make sure

the Front Desk signin app is open and showing “Sign In” and “Sign Up”. 8. Put Amazon Fire on whiteboard and open Fit Radio (prefered) or Spotify

to play music. If speaker does not play music, look for Tailgater in bluetooth connections. Choose music without profanities whenever possible and change song if something inappropriate comes on.

9. Check for cups, towels, water bottles, equipment or other messes and get gym organized.

10.Make sure restroom is clean and there are paper towels and toilet paper available for clients.

11.Write warmup on the board. 12.Write WOD on the board. 13.Greet every client by name as they enter the gym. If you do not know a

members name, introduce yourself immediately and write their name on the board so you do not forget it. Introduce any new athletes or athletes that are in a class time they don’t commonly attend to the rest of the class.

14.Have fun!

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Closing the Facility – Last One Out

1. Verify that everyone was signed in for the day 2. Erase whiteboard 3. Put all equipment away that was left out 4. Put member computer & iPad under desk (They do NOT need to stay

plugged in) 5. Put Amazon Fire away under desk (if low on battery, plug it in) 6. Make sure back door is closed and locked, including deadbolt 7. Check toilet paper, paper towels & soap. Refill if empty or close to empty 8. Bring in sandwich board and put under light switch at entry 9. Turn off gym lights (flip top right and top left breakers only) 10.Close front door and set alarm. To set alarm, once doors are closed wait

for screen to read “system read”. Press code 8686 and then press “all” button in top right. Alarm will give you a 1 minute countdown.

11.Turn off light at front door 12.Lock front door handle and deadbolt 13.Go home and have a good night

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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 peronal training at Cróga CrossFit (more detailed info on page 10):

1. Book the client’s appointment 2. Write the program 3. Implement the program (with the client) 4. Receive payment 5. Make sure the client’s next visit is booked.

There are 6 steps to running a CrossFit Group at Cróga CrossFit (more detailed info on page 11):

1. General warmup 2. Mobility 3. Skillspecific work or movement demo and progression 4. Strength work OR workout specific warmup w/ buildup to load &

movements in WOD 5. METCON 6. Cleanup, discussion and stretching/rolling

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Performing a OneOnOne Personal Training Session

1. Before the session begins, make sure your work area is ready: a) equipment required is available in your space; b) your space is tidy; c) Coordinate workout space needed with other trainers

2. Be ready to greet the client 15 minutes before the scheduled start time, unless catering to another client immediately beforehand.

3. Administer a brief warmup. During the warmup period: a) maintain a friendly banter (this is the time to check in on how

they’ve been doing, how they’re feeling, if there’s anything bothering them you may need to adjust for, or if there’s anything you might need to discuss after class before you send them home);

b) get program ready for client; 4. Administer program. 5. Stretch and review program with client as necessary. 6. 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: a) Clean equipment like abmats, yoga mats, barbells, etc that might

have sweat and chalk on them. b) Return all equipment to it’s proper home c) Throw away any trash and return items like chalk buckets to

wherever the other coaches need them d) move belts, bands & jump ropes back to where they came from

7. Greet the next client and begin their warmup. Running Open Gym

1. Open gym is an opportunity for our members to get some extra lifting in or work on skills they need to spend more time on improving.

2. The coaches have three jobs during Open Gym: a. Assist the athletes in deciding exactly what to do to help them

improve in the lifts or skills they’re working on. b. Make sure the athletes are organized and have space for the work

they’re doing. c. Make sure the equipment is organized safely so no one is at risk for

injury. d. To watch and make corrections to athletes movement as needed,

just as though whatever they’re working on was prescribed in a class setting.

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Performing a CrossFit Group Class Training Session

1. Arrive to Cróga 1015 minutes before class to open, get ready, get handoff from coach currently running class, start greeting athletes in your class.

2. Before the session begins, make sure your the gym is ready a. All equipment required is available & the gym is tidy b. Coordinate workout space needed with other trainers, possibly

doing personal training 3. Greet all athletes by first name 4. Administer a brief warmup starting at 3 minute after class start time.

During the warmup period: a. maintain a friendly banter; b. check in with all athletes to see how they’re doing in general, how

their day was, if there’s anything physical that’s bothering them that you might need to modify the workout around.

5. Administer program. 6. Stretch and review program with group as necessary. 7. 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/class: a. Tell athletes to put all equipment away and supervise that it’s put

away in a tidy and mindful manner so nothing is broken. b. Instruct athletes to wipe down any equipment that is covered in

sweat or dirt and wipe up the floor where they created their sweat angel. Make sure chalk buckets are out of the way of the next class

8. Greet the next class by first name and begin their warmup. Group Class Structure Below is a general group class structure. It will vary most in time allotted to each activity based on what has been programmed for the day. However, the general structure should ALWAYS be followed. Also, there should ALWAYS be the first 4 bullet points and the last bullet point and class should start on time and finish on time EVERY CLASS.

03: Monostructural or group game 410: Dynamic & fluid movement warm up 1115: Workout specific mobility 1622: Skill practice, lift instruction 2340: Strength session, lifting session, or workout specific warm up &

prep 4150: Metcon 5160: Clean up, post workout mobility, social time

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Front Desk Login & Staff App Each of you have your own Front Desk Login and it is tied to your email address. Please read the following article about using Front Desk and download the app for your use. Front Desk Getting Started for Staff Members: https://help.frontdeskhq.com/hc/enus/articles/115000849046GettingStartedforStaffMembers Croga Front Desk Staff App Instructional Video: https://www.youtube.com/watch?v=Mw8dTNJQyk Signing Clients In For Group Classes Cróga CrossFit offers a very wide variety of groups times. Clients sign themselves in on the iPad on the front desk, but the Coach needs to verify all clients are signed in for each class and confirm attendance to make sure they are paid for the class (unconfirmed goes unpaid) . Here’s a tutorial video on how to log in to class. Please watch so you can show new members how to log in: https://www.youtube.com/watch?v=uEGkcRXwg0 If there is a dropin client, make sure they have filled out a waiver, sign them in and take their payment before or immediately following their class. Our dropin rate is $20/class for adults, $10/class for students OR free with the purchase of a tshirt or tank top, unless there has been an otherwise agreed upon rate preapproved by the CEO. It is the coach's responsibility to ensure all members are signed in to each class.

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https://help.frontdeskhq.com/hc/en-us/articles/115000849046-Getting-Started-for-Staff-Members

https://help.frontdeskhq.com/hc/en-us/articles/115000849046-Getting-Started-for-Staff-Members

https://www.youtube.com/watch?v=Mw8dT-NJQyk

https://www.youtube.com/watch?v=uEGkcRXwg-0


NonCompetition During Contract By contract, you are required not to compete with Cróga CrossFit while under contract. As a general rule, you may NOT provide any service to anyone, paid or unpaid, for which Cróga CrossFit would normally charge a rate (unless preapproved by CEO). This includes:

1. Workout programs 2. Diets 3. Indepth advice 4. Advice transcribed to paper 5. Copies of programs issued to other clients 6. Training to groups 7. Public speaking in a nonCróga CrossFit role; engagements should first be

vetted by the CEO. There are several reasons why providing services outside Cróga CrossFit is a poor idea:

1. You’re not insured. 2. You have no recourse for collecting payment. 3. Your income is subject to audit. 4. Once you start, you can’t stop. 5. You have no recourse for late cancellations. 6. Bad feelings between Trainer and client. 7. Unprofessional relationship between Trainer and client.

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Checking and Responding to Email

1. All correspondence with clients of Cróga CrossFit regarding training or services provided by Cróga CrossFit MUST have office manager & CEO CC’d on them. This way, you have a tracking system for all your communications in case of dispute.

2. Respond to emails immediately; do NOT procrastinate. If you lack information, contact the office manager or CEO immediately for help.

a) Respond to your own email within 24 hours of receipt. If necessary, respond that you are waiting on information before providing a full response. However, send an email acknowledging receipt of the client’s email.

Ordering Shirts, Supplements Cróga CrossFit carries its own line of apparel (shirts, sweatshirts, hats, koozies, etc.) and its own line of nutritional supplements (Perfect Bars, Kill Cliff, Driven Nutrition, Fuel for Fire), as well as some basic logo items (bottles, stickers, etc.). It is the responsibility of the Retail Manager to maintain the stock levels of supplements, logo items, and apparel. All products are listed under products tab of retail section of Front Desk. When charging clients, you must ensure the correct size, color, or flavor is selected for products that have different options before charging so we can keep up to date inventory. When preordering products for clients, the following steps should be followed:

1. Send email to active membership list in mailchimp providing the options to preorder, pricing of products, and expected order date. Check the mailchimp account of previous emails as samples and adapt as needed.

2. Create google sheet with preorders clearly listed with name, product ordered, quantity ordered.

3. Order products using Cróga Chase Credit Card 4. When product arrives, bill each client individually and send personalized

email alerting them that they can pick up their product at the gym and where they should look for it.

5. Label preordered products with clients names in sharpie, so there is no mix up as to who’s is who’s.

6. Schedule credit card payment for amount paid for product, leave profit in Cróga bank account.

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Entering Retail Sales into Front Desk

1. All retail products should be billed to athletes after your classes are over. 2. To do this, if the athletes want to purchase anything, have them write their

name and what they bought on the board in a list and then charge them all at the end of your shift and then erase them from the board.

3. To charge them, follow the steps below: 4. Go to the ‘Store’ tab on Front Desk (app or web) 5. Click the ‘Merchandise’ category 6. Locate and select the product for purchase 7. Adjust the price or apply any applicable discount by clicking the gear logo

to the left of the product 8. Duplicate the product by click the plus sign to the right of the product or

Delete the product by clicking the trash can to the right of the product 9. Click the ‘Choose Client’ button on the right side of the screen 10.Find the client to be charged and click ‘Finish’ in the bottom right 11.Under ‘Payment’ select the Credit Card the client would like to use. If no

card is on file, click ‘enter new payment method’ and connect card swiper to computer USB, then select ‘Swipe a new credit card’ and swipe the card leaving the ‘save credit card for later’ button turned on.

12.The click ‘Finish’ in the top right and the client will be charged and emailed a receipt.

Watch this video for a detailed walkthrough: https://youtu.be/74PPW1BEhY

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https://youtu.be/7-4PPW1BEhY


Staff Purchases Staff are entitled to purchase goods and services at Cróga CrossFit's cost. That includes services from other Team members, as applicable. Supplements & Food/Drink Staff may purchase supplements at wholesale cost. There is a “Coaches Pricing Sheet” behind the desk next to the printer that can be referenced for the coaches pricing. When purchasing an item on the “Coaches Pricing Sheet” follow the below steps:

1. You will follow the same procedure as above, except with your own name as the athletes name.

2. Once you have the item selected, refer to the "coaches price" on the sheet under the desk next to the printer and manually adjust the price by clicking the gear icon to the left of the item on the checkout screen. You should adjust the price to the wholesale price listed on the “Coaches Pricing Sheet” (i.e. $2.25 for Kill Cliff instead of $3.00 for our members).

Clothing Cróga CrossFit Team members are supplied with clothing, as determined by position. However, if they wish to purchase additional clothing for variety (and to avoid laundry), they may do so at Cróga CrossFit's costs. For purchase of additional clothing, staff member should consult Retail Manager for staff pricing because it varies by item.

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Contract Sales in Front Desk

1. If someone wants to sign up for a contract, you will use the same procedure as the merchandise sale, except you will use the ‘Plans’ category under the ‘Store’.

2. Once the contract is added, use the ‘Enter new payment method’ and choose the ‘swipe a new credit card’ option with the credit card scanner plugged into the USB port on the laptop. The credit card scanner is kept in the top drawer under the printer.

3. This will then charge their credit card and save the card to their file. 4. If they are someone that qualifies for a discount, you will need to click the

gear icon to the left of the plan type and manually insert the percentage or dollar discount and click ‘apply discount to all payments’ button.

a. The discounts for contracts are as follows: i. Military (Active or Vet) Police, Fire, EMT, Teachers 10% off ii. Couples 15% off iii. Full Time Students $60 off our monthly rate For Unlimited

Contracts ONLY iv. Discounts ONLY apply to contracts (not merchandise) v. Students must be fulltime (12 units or more) vi. If someone is service and a couple, they receive the larger of

the 2 discounts, which is the couple discount, NOT both discounts.

5. The contract options sheet is always below the desk on top of the file box for your use when people are making a decision on a contract.

New Client or DropIn Procedure

1. Introduce yourself and if you find out they’re new or a dropin, ask them to fill out our ‘signup’ info and waiver.

2. Click the ‘SignUp’ button on the right side of the Front Desk iPad app 3. Tell them to follow the prompts and let you know when they’re done 4. Once they’ve completed the process, open the Front Desk Staff App on

your phone or go to Front Desk on the gym computer and verify that they have been entered into the system and filled out the waiver.

5. Charge them $20 for their dropin or offer to sell them a tshirt for $25 instead

6. Then welcome them to class and introduce them to everyone else in the gym.

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Random Visitor Procedure

1. It is your job to coach, not to sell some random person on a membership if they walk in the door.

2. That being said, you should still be nice to the person and let them know you need to coach the class and they need your full attention, but they are welcome to hang out and watch class to see what we do and how we do things.

3. If they are not experienced in CrossFit, get them to write their name, phone number & email address on the board so that you can take a photo and email to the CEO and Office Manager.

a. Let them know that we will be in contact with them within a day and we will be able to answer all the questions they might have and give them all the membership info.

PR Bell & PR Board

1. This is especially important on benchmark & lifting sessions. 2. We need to celebrate all our members victories and encourage them to

ring the PR bell and write their PR on the board when they get one. 3. This encourages community, allows them to visualize progress and also

keeps victories top of mind, which can be huge for morale and momentum for the community and individuals.

Restroom Supplies

1. There should always be restroom supplies in the cabinet in the restroom. If they aren't in there, they should be above the restroom. You can build a ladder with the boxes and get up there to grab them. The CEO and Office Manager best to make sure you never have to do that. If you do, be safe!

2. If you do end up above the restroom, make sure you step on wood and not just drywall, otherwise your foot will rip through the ceiling of the restroom...

3. Please do your best to check the trash cans if you're the last one coaching and they’re full so the coach in the morning doesn't have to do it at 6 am & the gym doesn't smell in the morning. You can throw them away in the green dumpster behind Three Flames Restaurant.

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Organization of Equipment

1. Equipment all needs to go back where it came from after each class unless the rowers are against the back wall because they are being used in each class.

2. Everything needs to go away at night in it's proper location. 3. All wall balls should be grouped together by weight and color with logo's

facing out 4. All KBs should be grouped together by color, which way their facing

doesn't matter, but they should be away so no one will trip on them. 5. Besides that, just keep the gym tidy. The more organized we keep it, the

more organized the members will keep it. 6. Encourage them to put things away properly so you don't have to do it.

Child Rule

1. Only high school aged kids can attend class. To be elegible to attend class they must have completed our intro series, have a membership and attend with their parents until they are 16yearsold and they can drive themselves.

2. If a member NEEDS to bring their child/children with them because of a scheduling conflict they must sit outside in the hallway (we will provide them a box, bench or mat to sit on) so they don’t disrupt class and are safe. If they can’t sit outside by themselves without supervision, they should not be coming to the gym and waiting for their parents without an individual to supervise them.

3. Please keep all children off all equipment and let them know it is for their safety.

4. If you ever have a problem with an adult or their kids, let the CEO and Office Manager know and they will take care of it with a note to them.

Dog Rule

1. We only have a couple members that bring their dogs from time to time. Same rule applies here as with kids.

2. They can either be attached to Murph's bed if he isn't there or to a GHD if that's out of the way.

3. If you ever have a problem with a member or their dog, let the CEO and Office Manager know and they will take care of it with a note to them.

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Music

1. Please use FitRadio (prefered) or Spotify on the Amazon Fire Tablet 2. Please keep profanity to a minimum 3. The Amazon Fire tablet is connected to the Tailgater in the back corner of

the gym by bluetooth. If it ever disconnects, just reconnect it via bluetooth, it should work.

4. You can leave the speaker on at all times, it's plugged in. Running Outside

1. 400m is out our door, turn left at the back of Joseph George, run out to the sidewalk and turn left down Meridian, turn left in the driveway at Rookies, run to the back of Rookies and turn left and run back to the gym in the back of the building.

2. 200m is out our door with an immediate right turn, run down to the second speed bump located at the back corner of Rookies, turn around and run back

3. 100m is out our door with an immediate right turn, run down to the first speed bump, turn around and run back

4. When running outside remind the members to stay quiet, meaning no yelling, cheering, clapping, etc. Same goes for coaches, we have a terrible neighbor that calls the city on us and we have to talk to code enforcement, and we think we're at the end of our leash with them.

5. If the class is bigger than 5 when doing a workout with 400m in it, they should run the 200m route twice so there aren't too many people on the street at one time. This will help us avoid any trouble with the city.

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Cróga Staff Continuing Education Reimbursement Program We love it when our coaches are interested in furthering their CrossFit and fitness education and we want to promote that behavior. For that reason, we have decided to adopt a 25% per certification reimbursement policy with a limit of $500 per year. If you attend a certification that is on the cheaper side, we may offer to cover as much as 50%, but the max reimbursement for the year will remain $500. To qualify for reimbursement, we ask that you do the following:

1. Let us know you're attending the cert 2 weeks ahead of time, so we can make sure it falls into a category we think will be valuable to our members

2. Complete the cert and email us or bring in the proof of completion 3. If there is a certificate provided, bring it to the gym so our Office

Manager can copy it and put it in a frame and hang it on our certification wall.

4. Send us a copy of the receipt so we can write you a check and have it for our tax purposes

5. Give a 1530 minute rundown of the most important things you learned to our other coaches

6. Be willing to coach movement seminars using knowledge you gained for our members (you will be paid extra and per attendee for these seminars)

So, with that said, I hope that you all sign up for 12 certifications this year to build your knowledge base and continue to develop as coaches.

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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 employee a minimum of every 6 months, even if there aren’t any issues that are unsatisfactory. Evaluations will be made pointbypoint, according to contract. A sample evaluation (contract review) is on the pages (2328) that follow:

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Contract Review Contract Terms with Evaluation of Coach Performance

1. Maintain uptodate and valid CrossFit Level 1 or above certification. 2. Scout and enroll members at Cróga CrossFit as ambassadors of our brand. 3. Prepare warm ups, mobility, movement instruction and individualized scaled

versions of workouts for group class attendees . 4. Prepare warm ups, mobility, movement instruction, strength pieces,

individualized programming and homework for personal training clients . 5. Demonstrate proper technique, ensure correct loading of exercises and

maintain the safety of all members. 6. Signin all clients to classes attended and charge all retail products purchased

at the end of each shift. 7. Assist in maintaining, cleaning and resupplying of consumables/toiletries for

the facility. 8. Attend all staff meetings, community events and review sessions with the

Head Trainer. These events will not receive direct or indirect compensation. 9. Assist in the promotional endeavours of Cróga CrossFit through group

participation, public speaking, and delivery of promotional materials as requested by the Head Trainer.

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10.Operate and oversee Cróga CrossFit as an attendant as scheduled. 11. In addition to a formal evaluation of coaching, you will be reviewed on the in

and out of class experience in the following areas: a. The overall Croga CrossFit experience you are providing when

coaching.

b. Teamwork

c. Your contribution/behavior when you are taking class

d. The customer service you provide to clients

e. The quality of your class.

f. A formal evaluations of your understanding and instruction of standard class structure and movements involved.

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Cróga CrossFit Staff Handbook Cróga CrossFit Coach Class Review

1. Did the coach greet the members and start on time?

2. Did he/she introduce themselves to new members or anyone they didn’t know?

3. Was the coach prepared?

4. Did the coach follow the class template?

5. Was coach engaged or did they get distracted?

6. Were the warm up movements explained and demonstrated?

7. Was the ‘why’ of the workout explained?

8. Was the WOD properly explained and were the athletes on the same page before the clock was started?

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9. Were the barbell movements demonstrated and drilled with a PVC pipe

and was the class moving well before barbells were used?

10.Did all athletes get proper/equal attention & cues?

11.Were scaling options appropriate?

12.What was the energy & flow of class like?

13.What was the coaches rapport with the members?

14.Did the coach maintain cheerfulness?

15.Did the coach motivate the group?

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Cróga CrossFit Standards of Care and Behaviour with Evaluation of Coach Performance

1. Cróga CrossFit expects you to arrive on location for training sessions and ready for it at 10 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.

2. Unless in case of emergencies no cell phone conversation, phone

conservation, visit by friends or chitchats with third parties are allowed during a training session or around a client.

3. If a client arrives to a oneonone 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.

4. Cróga CrossFit expects you not to make public or private statements,

remarks, and gestures or engage in any form of behavior that may offend or antagonize anyone associated with Cróga CrossFit.

5. If you must cancel a session because illness or major event, you must first

contact Cróga CrossFit as quickly as possible to give Cróga CrossFit sufficient time to find a substitute trainer or cancel the training session, depending on the client’s wishes.

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6. If you must miss a session you are scheduled to coach for a planned appointment or vacation, you must find a substitute to cover all of your hours at least 72 hours prior to your first missed obligation. You must then get approval from the CEO for this substitution before you may skip the sessions you are responsible for.

7. You will perform training sessions and run group classes according to

OneonOne Personal Training Session, Group Class Training Session and Group Class Structure outlined in the employee handbook

8. You will endeavor to keep the facilities and equipment clean after usage. 9. You must maintain a dress code such as dictated in the Staff Handbook. 10.You must process all communications with clients, other staff members, and

the public at large through official Cróga CrossFit channels, including email and phone and CC Cróga’s CEO on all correspondence with clients.

11.Comments by Supervisor: 12.Comments by Contractor:

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Croga Review from Coach 1. How is Croga?

2. Is there anything we can do to improve that you have experienced at another gym?

3. Is there anything more you need from your superior to help you do a better job or improve your experience as a coach at Croga?

4. What are your goals as a coach for the year? Where would you like to improve?

5. What are your personal goals for the year?

6. What certifications or continuing education are you looking at for this year?

7. Any specific interest we can turn into an opportunity to make more money?

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I’ve read the Cróga CrossFit’s Team Manual, and agree to do my absolute best at living up to the high standard that Cróga CrossFit requires. I know to bring questions to my direct supervisor, and help others make the right decisions as required Signature_____________________________________ Printed Name__________________________________ Position_______________________________________ Date_______________

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Cróga CrossFit Internship Program

This document will lay out the general structure and timeline for the internship program at Cróga CrossFit. This will be the exact structure all interns and potential coaches at Cróga CrossFit must complete before being given classes to coach by themselves. Warm Up & Mobility (2 weeks & 10 hours minimum, Weeks 1 & 2)

Intern will shadow a head coach for a minimum of 2 weeks and 10 hours. If 10 hours cannot be dedicated to shadowing within a 2 week period, this shadowing period will be extended until the 10 hours have been met. The intern is welcome to shadow more than 10 hours in the 2 weeks, but this will not speed up the process.

Week 1 Warm Up/Mobility Shadow (5hours): Intern to shadow coach and focus should be from start of class through

end of warm up/mobility work. Intern should be taking notes and writing down questions about why

specific warm up/mobility movements were selected, why they’re performed a certain way and specifics of design.

After 1 week or 5 hours, the intern should be able to write and lead a warm up and mobility work on their own, but should feel free to consult head coach as needed for guidance.

Week 2 Warm Up/Mobility Lead (5hours): Intern to write warm up and mobility work and send to head coach at least

12 hours before classes they are set to lead or review and comment/adjustments.

Intern to lead opening of class, warm up and mobility work, head coach to lead remainder of class.

After the intern leads the first half of class, they should be focused on watching how the coach runs the remainder of class.

Head Coach to shadow Intern led sections of class and take notes for review.

Movement Instruction, Demonstration, Breakdown and Cueing (2 weeks & 10 hours minimum, Weeks 2 & 3)

Intern will shadow a head coach for a minimum of 2 weeks and 10 hours. If 10 hours cannot be dedicated to shadowing within a 2 week period, this

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shadowing period will be extended until the 10 hours have been met. The intern is welcome to shadow more than 10 hours in the 2 weeks, but this will not speed up the process.

Week 2 Movement Instruction Shadow (5hours, this shadowing period is the second half of class after the intern has led the warm up and mobility work):

Intern to shadow coach and focus should be on the movement instruction, demonstration, breakdown and cueing.

Intern should be taking notes and writing down questions about why movements are broken down and taught a certain way, demonstrated a certain way, what the coach was looking for from athletes and how to improve athletes movements in this section of the class.

After 1 week or 5 hours, the intern should be able to write and lead the movement instruction, demonstration, breakdown and cueing section of class, but should feel free to consult head coach as needed for guidance.


Week 3 Movement Instruction Lead (5hours): Intern to write the movement instruction, demo and breakdown portion of

class and send to head coach at least 12 hours before classes they are set to lead or review and comment/adjustments.

Intern to lead the movement instruction, demonstration, breakdown and cueing section of class, head coach to lead warm up/mobility and remainder of class.

After the intern leads the movement instruction section of class, they should be focused on watching how the coach runs the remainder of class.


The movement instruction portion of class is the most important to us at Cróga CrossFit. This time is when we get to fix the way our clients move and when we can make the biggest impact in ensuring that they do not get injured. This portion of class is a section where all interns should be paying close attention to the Head Coach during their entire time in the intern program.

Strength & Metcon (2 weeks & 10 hours minimum, Weeks 3 & 4)

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Intern will shadow a head coach for a minimum of 2 weeks and 10 hours. If 10 hours cannot be dedicated to shadowing within a 2 week period, this shadowing period will be extended until the 10 hours have been met. The intern is welcome to shadow more than 10 hours in the 2 weeks, but this will not speed up the process.

Week 3 Strength & Metcon Shadow (5hours, this shadowing period is the second half of class after the intern has led the movement instruction):

Head coach to lead opening of class and warm up/mobility, Intern to lead movement instruction, head coach to lead remainder of class.

Intern to shadow coach and focus should be on the strength and metcon section of class. Intern should be taking notes and writing down questions about the ‘why’ of the workout, the layout of the class, safety precautions, cueing of athletes during strength work or metcons, encouragement, and group management.

After 1 week or 5 hours, the intern should be able to thoroughly explain the ‘why’ of the strength work or metcon, organize a class so everyone is safe, manage the group, make midworkout adjustments to ahtletes movement and keep energy high while getting the best out of their athletes.


Week 4 Strength & Metcon Lead (5hours): Intern to write the ‘why’ script, come up with ideas on best class layout,

and anticipate possible obstacles for managing the group for the strength and metcon portion of class and send to head coach at least 12 hours before classes they are set to lead or review and comment/adjustments.

Head coach to lead beginning of class, warm up/mobility, and movement instruction, Intern to lead the strength, metcon and remainder of class.


Coaching Full Classes (4 weeks & 20 hours minimum)

Weeks 5 & 6 Full Classes w/ Assistant Coach (10hours): Intern to run full class with head coach as assistant. Intern to write warm up, mobility, movement instruction & progression

plan, script of workout ‘why’ and notes for strength work and metcon and

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send to head coach at least 12 hours before classes they are set to lead or review and comment/adjustments.

Points of emphasis here include safety, clear instruction to clients, time management, positive attitude, and scaling of movements and workouts for clients that need it.

Head Coach to shadow and take notes for review. Intern will be paid for all coaching hours during these 2 weeks

Weeks 7 & 8 Run Full Classes w/ Head Coach Review (10hours): Intern to run full class without help. Intern NOT required to send writeup the day before, but welcome to if

they would like feedback and help creating a plan for class. Additional pieces like how to open/close the gym, how to run the music,

how new clients fill out a waiver, how to refill restroom supplies, how to sign in and confirm class attendance, and other day to day tasks will be taught during these 2 weeks so at the end of the final week coaches will be autonomous and now require Head Coaches help for future classes they run on their own.

Intern will be paid for all coaching hours during these 2 weeks

(END OF HANDBOOK)

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