O Coaches Must Wear a Crossfit Ocala Or Second 2 None Coach Shirt Provided by Management

Coaching Manual

- Mission Statement

o As a coach of Crossfit Ocala it is our responsibility to provide a safe and positive training environment for all of our members. This manual will provide an outline for the process of conducting classes. Remember you are a coach, and each class is dynamic.

- Dress Code

o Coaches must wear a Crossfit Ocala or Second 2 None coach shirt provided by management

o Coaches may wear any athletic bottoms as long as they are free of offensive content or local gym logos (any gym located in Marion County, FL) or names.

o Coaches may wear headwear as long as it does not contain offensive content or other local gym logos (any gym located in Marion County, FL) or names

- Music

o Pandora will be used as a music provider for the gym. Acceptable stations include Blink 182, Like a G6, Boneless, Rage Against the Machine, Pitbull, Linkin Park and similar stations.

o Use good judgement. If a station is playing and you hear profanity, change to a station that is clean.

- Class Outline

o Pre WOD – 10 minutes prior to class

. Log members into Wodify

. Engage with members – this is a great opportunity to cultivate relationships without members

. Introduce yourself to any new members and ask them questions

o Start of Class

. Introduce new members to the class

. Go over all announcements o Warm Up

. Take control of class

. Clearly go over all movements

. Personally assist newer members or older members if they are unfamiliar with movements. o Skill & Strength

. This is the time to COACH

. Spend 30-90 seconds with each member

. Maintain Safety

. If a member cannot safely learn a movement, scale or change the movement as indicated.

. MAINTAIN SAFETY

. 3 Corrections per session followed by praise.

. At wrap up ask if anyone has any questions with the workout or movement

. If equipment is not part of the WOD have athletes clean up o WOD Explanation

. Clearly go over WOD start to finish

. Ask if anyone has any questions

. Address questions and/or new athletes as far as movement and/or scaling options.

. Ask every member if they understand and are ready to go

. Read workout one more time, then count down 3…2…1…GO o During WOD

. SAFETY

. If you cannot fix someone’s form with a few cues or words, scale the weight or movement

. MOTIVATE! Say something encouraging to every member at least 3 times in a workout.

. DO NOT NO REP general athletes!!!

. Keep everyone up to date on time remaining or elapsed time

. Take pictures . Log scores into Wodify

. Use everyone who is in the class name, at least 3x. o Post WOD

. Log any missed scores into Wodify

. Congratulate, fist bumps, high fives all the way around

. Communicate with the newer members. Create an experience for them

. Take post WOD pics

. Once members have cooled off, have them put equipment back

. If classes overlap try to create a smooth transition.