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!

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Staff Handbook Table of Contents

1 Scope

1.1 Mission Statement 1.2 Philosophy

2 Staff 2.1 Expectations 2.2 Critical Rules 2.3 Performance Reviews 2.4 Dress Code

3 Facility Processes 3.1 Open 3.2 Close 3.3 Chores

4 Potential New Athlete Process 4.1 Phone 4.2 Walkins

5 IntroBaseline WOD 6 Sign Up Process 7 Work Out Of the Day

7.1 Programming 8 Foundations 9 Specialty Classes 10 Nutritional Guidance 11 Personal Training

11.1 One Hour Session 11.2 Cancellations 11.3 Training Sessions

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1 Scope

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.

1.1 Mission StatementAshburn CrossFit will provide a supportive community that will help push mental and physical limits through dedicated and knowledgeable coaching, athlete support and dynamic workouts.

1.2 Philosophy

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.

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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!

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2 Staff

Review the attached roles and responsibilities policy for details.

2.1 ExpectationThere 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%.

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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.

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2.2 Critical RulesThese 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 Respectful3 Keep your area clean4 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 Behavior8 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

2.3 Performance ReviewsCoaches 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.

2.4 Dress 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.

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1. 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).

2. Coaches are free to purchase Ashburn CrossFit gear at wholesale cost. 3. Coaches are free to wear appropriate work out attire.4. Coaches are to wear appropriate shoes while working and working out. (Sneakers,

Oly shoes, Tennis shoes) 5. Coaches can wear hats as long as there are no obscene endorsements, profanities, etc

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3 Facility Processes

3.1 Opena. 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 WODify Coachboard 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.

3.2 Close

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.

3.3 Chores

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.

4 Potential New Athlete Process

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4.1 Phone 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:

o First and Last nameo Phone Numbero Date and time of callo Who the message is for, if necessaryo Initial 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

o Record their name and phone numbero Ask 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

o Explain Ashburn CrossFit (philosophy, methodologies, etc), the atmosphere and community

o Schedule 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.

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4.2 Walkins 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 o Inquire 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

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5 IntroBaseline 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!

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Be detailed and thorough. And above all, safe. The baseline is as follows:

Baseline WOD for time: o 500 Meter Row o 40 Air Squatso 30 Sit Upso 20 Push Upso 10 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.

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6 Sign 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.

Discuss the foundations sessions.

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2 weeks (1 hour/2 days per week) of skills training – experienced athletes exempt Deadlift Snatch Clean Jerk/Overhead press Box Jumps Kipping Double Unders Squats (Front, High/Low back, Overhead, Air)

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7 Work out of the Day 7.1 Programming WOD programming will be done in 6 week increments. Each coach will be on rotation to establish and implement the training regimen in compliment with the overall ACF programming. The overall ACF programming will be reviewed and discussed in the biweekly staff meetings. The programming is based on the output of results from Wodify and previous successes and failures. The founder holds the final word on all programming. The WODs should be designed to accommodate:

Warm up (515+ minutes)o Longer for shorter WODs and shorter for longer WODso Movements should reflect the WOD

Equipment set up (12 minutes) Skill review (5 minutes) WOD (550 minutes – or more)

o Manage your time appropriately. After the WOD – not included in planned time

Equipment break down Outlined and programmed every day by coach:

Core work Cool down Stretching

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8 Foundations

This two week basic training session is held within a group atmosphere. Foundations provides training on the movements listed below, movement demonstrations, scaling options and practice timed workouts so athletes will learn not to compromise form due to weight, pressure, exertion, and/or fatigue. The sessions are geared to prevent injury, uncertainty/anxiety and build confidence in one’s ability while performing a WOD in a group atmosphere. Movements for the foundations class include:

The Double Under Box Jumps Dead lifts Squats o Air Squat

o Overhead squat (not taught unless the athlete has a strong air squat) o Front Squat o Back Squat (low and high bar positions)

Clean Jerk o Push Jerk

o Split Jerk Press

o Shoulder (Strict/Military) o Push

Snatch Kipping Rope Climbs

Coaches are scheduled on a 30 day rotation to teach the foundations class unless otherwise notified of a necessary substitution. Each class shall follow a strict outline. NO new athlete is permitted to join a group WOD unless proficient in the movements. They do not need to be experts in the movements, just able to exhibit an understanding of the movement, show aptitude in the movement, and technical suitability.

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9 Specialty Classes

It is not mandatory for coaches to teach specialty classes. If a coach is interested in teaching specialty classes it up to their discretion to research and discuss with the owner the overall scheduling and outline of the specialty course. Dependent on the course there may be no reimbursement for specialty certification. Athletes are required to pay in full at signing. The scheduling will be created prior to each course and shall evolve accordingly. 10 Nutritional Guidance

We are not nutritionists or dieticians. We may recommend a way of eating but we are NOT permitted to place any athlete on a specific diet. We will encourage our athletes to document the time, amount and content of their daily diets simply to hold them accountable during their check-ins via Wodify. Any advice offered MUST be from a reputable source. 11 Personal Training

Oneonone training sessions are an opportunity for athletes to master more difficult skills and lifting form. It offers a fine tuning and personal, technical eye to catch small mistakes that may otherwise be missed in a group setting. Ashburn CrossFit will offer two forms of personal training, a one hour session and a two hour session. As a coach it is your responsibility to offer these training sessions, not simply to the new and developing athletes but to the elite as well.

Training sessions can only be made by appointment only.

11.1 One Hour Session The one hour session allows the athlete to choose any skill or movement to perfect. During the one hour session the coach shall review the movement/skill and offer demonstrations, guidance and scaling options if necessary. The coach will provide a list of other movements/skills and/or exercises/drills to improve. It is recommended to reserve a block of sessions as one hour may not be enough time to tackle the more difficult and technically advanced moves.

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11.2 Cancellations There is a 24 hour cancellation policy, no exceptions unless due to an emergency. Proof of the emergency will need to be presented and final decision will be made by the General Manager or Head Coach if a refund is necessary. The full amount of the session will be charged otherwise. Offer the option of rescheduling. If the coach needs to cancel, it is the responsibility of the coach to notify the athlete and the head coach or the General Manager PRIOR to the training session. Offer an alternative date, time or coach to the athlete. If the athlete wants to cancel due to your absence the aforementioned athlete cancellation policy does not apply. 11.3 Training Sessions *NOTE: Initial training session only

1 Be ready 15 minutes before each session, ESPECIALLY prior to the initial consultation 2 Be prepared to take notes. These notes are to be kept within the athlete’s file 3 Greet the athlete at the door. *Invite athlete into the office. 4 *Outline the athlete’s goals and what the athlete wants to work on 5 *Review the athlete’s health history with the athlete. Confirm no changes have occurred

from the Intro/Baseline time period. 6 *Discuss plan of action (Review plan of action) 7 Prior to the session ensure the space is work ready

a. Have equipment set aside if equipment is required b. Coordinate the session time w/ other coaches so space is left open

8 Regardless of how rigorous the session, ensure proper warmup is administered 9 Maintain small talk. 10Once session is over – review session verbally with athlete. Answer any questions 11Ensure a proper cool down is administered 12Area is cleaned and equipment is put away 13Schedule next appointment

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I have read and understand the contents of this handbook. I agree to follow the information herein and I agree to adhere to Ashburn CrossFit’s policies and procedures. In the instance I go against any information within this handbook I understand the outcome may be the termination of my employment at Ashburn CrossFit.

(Owner/ GM /Head Coach) Name Signature Date

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Date Signature Name