Do not be late for a session. There are no burpee penalties, but we might look at you funny and potentially mock you. If you are early, immediately start to work on your mobility and flexibility, also spend time talking to the coach. Feel free to cheer, clap and encourage others finishing up in the previous session. Supporting the community is a foundational component of West Metro Strength & Conditioning.

In general, be a good human being. If you can’t be supportive and kind, then we’d suggest silence as a good alternative. Support can go a long way, and it’s something we place the utmost value upon.

West Metro Strength & Conditioning is more than just a gym, it’s a community. We are a family and you can get as involved as you like. Just make sure to say hello to everyone and introduce yourself to all strangers. Trust us, they are more scared of you than you are of them. Kidding….mostly.

Do not drop empty barbells, do be sure put foam rollers away, try to keep the jump ropes untangled (I know this is a pain in the butt), and help us make sure our tools for success are in great shape all the time.

It’s an avoidable sign of weakness.

It’s not an accessory, it’s a tool. Use it as necessary, but don’t bathe in it. Clean up spills.

West Metro Strength & Conditioning is a place for dedicated members to work hard. Dedication is more important than any other attribute. Don’t be embarrassed or ashamed if you can’t lift as much or perform as well as other members. It doesn’t matter as long as you’re giving it YOUR 100%.

Learn all of the exercises, know your performance numbers, read books, blogs and ask questions. Always be a student of the sport and keep an open mind. If you do, you’ll succeed.

Accidents and injuries usually come as a result of impatience. It can be tough to stay motivated when you’re not making gargantuan improvements in lifts every single day, but it all comes in time. Slow down. Ask questions. Ask for help. Do your best.

Yes, you’re going to work harder than you thought possible, but you’re going to get strong, fit, and learn to do things you never thought possible. Enjoy it. Revel in the moments of success, and remember them on the tougher days.

Coaches are there to help. They don’t want to see anyone get hurt or develop bad habits. When they tell you to reduce weight, stop the workout, or change how you’re performing a movement, LISTEN and DO IT. They know best; that is why members pay them to be there. The coaches are there to provide a safe and motivating environment designed for your success.

Have some baggage? Emotional issues? An ego? Don’t bring that stuff into the gym. West Metro Strength & Conditioning is a place where you can gain true physical performance. Clear your mind and work hard on your goals. When you’re done and you leave, you will be refreshed and your issues will be easier to deal with. It’s a lot easier to tackle challenges in real life when you have significant success in the gym to remind you of how awesome and capable you are. Sometimes it’s hard to let egos go, but be warned…West Metro Strength & Conditioning has the ability to wreck egos!

These words are not to be uttered at West Metro Strength & Conditioning. You must believe to achieve. You may not be able to something right away but if you try, try, and try again eventually it will happen. Ask anyone at the gym.

We enjoy seeing your kids here at West Metro Strength & Conditioning and we think it’s important for them to see their parents leading active, healthy lives. However, we also want to keep everyone safe. Please make sure your kids stay in the kid’s room during class. Feel free to bring any toys or DVDs that might help keep them entertained.

For optimal results we recommend consuming a real food diet. Essentially, “Primal” or “Paleo” means eating like cavemen did – before awful places like McDonald’s existed. This means limiting your diet to quality, sustainable meats and vegetables, nuts and seeds, some fruit, little starch, and no added sugar or grains. This will provide you with the best body composition, performance and health.

This is where you will make serious gains. Sleep is like an express train to the land of full recovery. Get as much as possible, otherwise you’re only hurting yourself.

We are respectful but we are not politically correct. We joke, yell, swear, grunt, scream, sweat, bleed, etc. You can too. There is such a thing as gentle, quiet strength, but most of us haven’t mastered that yet, and most of us don’t intend to.

Tell your family and friends… Talk about your accomplishments, how you’re getting strong and how you’re in best shape of your life. Talk about how you’re experiencing real, tough, grueling athletic training, but that it’s a blast. Tell everyone you’re doing things you never thought possible. Be proud of the gains you make and who you become.

No shoes, no shirt, nobody cares.

Get in the gym on a regular basis. The WOD on a given day may suck, but you always feel better afterward and working weaknesses makes you stronger. You won’t believe the kind of results you’ll see by coming in 3-4 times a week (minimum). All you have to do is get your butt through the door… We take care of the rest.