3456 South Motor Ave., Suite 107, Los Angeles, CA 90034 (310) 558-4496

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We have one of the most unique, thriving CrossFit communities and we are grateful for everyone that is part of it. While it is your job to show up to DogTown and get a kick ass workout, it is our job to keep you all safe and our space functioning efficiently and safely as well. Here are some things we want to remind everyone of because we know that it is easy to lose sight of them when you are coming in and out of the pain cave.


1.    Our equipment has feelings too.
We want our equipment to have longevity and we want all of it to be able to work for you. Please be considerate when using, putting down and putting away ALL equipment. Dumbbells for example, prefer to be placed on the floor, not tossed. Empty barbells should NEVER be dropped.  *Of course if you are ever in a situation where your safety is compromised, do what you must if it prevents injury and harm to you or someone else.

Also, just like people, the equipment takes pride on being clean and hygienic. Wipe down equipment for the next person.

Jump ropes should ALWAYS be returned NEATLY to the rack next to the cage. They get really angry when they are left tangled and haphazardly thrown onto a hook.

2.    Being spatially aware can save you a few hundred dollars.
No one wants someone else to drop a plate on their toe or get smacked in the face by someone’s foot in toes-to-bar.  We also want to steer clear of spontaneously doing a pull-up on the rig where another bar is right above it and land ourselves in Urgent Care to get stiches to sew our forehead back up (and a $900 Urgent Care bill).

It is so important to pay attention to our surroundings and other athletes, especially when we are all moving around from station to station. This may mean you have to wait a few seconds to do a movement. It is not the end of the world.

Having said that, once you pick your area you are working in, STICK TO IT. If someone is lifting and you switch locations to do double-unders for example, you are putting both of you at risk because the other person is not expecting you to be there.

3.    It is not cool to be fashionably late to class.
DO NOT be late to class. Not only is it disruptive to the class and disrespectful to the coaches, it could be detrimental to you. The classes are designed to have a dynamic warm up with stretching, which you should always do prior to jumping into the workout. If anything, come early to class to get in extra mobility work.


4.    Nobody likes a chalk whore.
The chalk is in buckets for a reason: to prevent it from flaking all over the floor. Please be kind and keep it in there. When you need it for your hands, just chalk up over the bucket. DO NOT take out pieces and leave it on the j-cups or by the rig.


5.    Selfies can wait.
Phones should be off limits during class for old school activities like texting, messaging, and calls. It is too distracting and takes your focus off what you are doing.

It is acceptable to use your phone for things like calculating your 1RM percentages, checking your log of past workouts and post workout photos/videos. See #2 above about being spatially aware.


6.    Listen up, Buttercup.
This is an entire blog in and of itself so stay tuned on that. We will say this: LISTEN TO YOUR COACHES! We know you have waited all day to tell your boxmate about the awesome PR you hit the other day, but tell them after class. NOT while your coaches are going over the movements.

You are paying for guidance and that’s what we are doing for you, which quite simply put, requires you to be good listeners. We want you to get stronger but more importantly, we want you to stay safe.



A few other items that fall under “House Keeping and Logistics”.

1.    Surprises are not always a good thing.
You should ALWAYS sign in to class prior to coming. Not only do we use it to shame you when you come back after taking a hiatus, but it helps the coaches plan for larger class sizes. We rather know in advance if we are going to have 20 people show up than it be a surprise so we can plan for necessary safety adjustments.

2.    We are not a frat house.
There is no eloquent way to write this one so here it is. Treat the bathrooms like you would at your own house (not a frat house). Please be sure to be clean. You know, like the old adage “Please be neat and wipe the seat.”

**DO NOT FLUSH ANYTHING BESIDES TOILET PAPER AND HUMAN WASTE DOWN THE TOILETS**
We do not want another overflow situation.

3.    Don’t be “That Guy” when you park.
The spots, especially the compact ones, are TIGHT. Be kind and make sure the neighboring cars can get in and out. Also, DO NOT block the DogTown coach spots. We are going to institute a 100 burpee penalty if you do.


 
4.    It is rude to leave the dinner table before everyone has finished eating.
Everyone at some point has been or will be the last person to finish a workout. And there is nothing more annoying and discouraging than having another person interfere with your final reps because they are stepping in front of you and getting in the way so they can put their stuff away.

Instead of getting in someone’s space, or bolting from the box completely when you are done, it will go a long way to give that person still going some encouragement and cheers. Tell them to keep pushing instead of chit chatting with someone coming into the next class.

Thanks everyone!
DogTown Staff


Hi DogTown Family,

Vanessa, now 12, is the youngest member at DogTown CrossFit. She came to us last year from Autumo CrossFit in Ventura, CA. We typically do not extend our training at DogTown to kids as we have never had a specific CrossFit Kids program; but after meeting Vanessa, working out with her and her mother, Tanya, we realized that like all rules, there are special exceptions that arise.

What you may not know about Vanessa is that she has been doing a form of CrossFit for over half of her life. She is present in class and takes coaching very receptively, which is something that often as adults, we have a hard time doing. According to Coach Adam Noble, she may have the best Split Jerk of anyone at the box, regardless of age. Also, through constant work and persistence in gymnastics, after hundreds of attempts and always a smile on her face, Vanessa got her first bar muscle up.

The motivation to become a better version of ourselves is a big part of what drives this community, and no one better exudes that than Vanessa (and her mom!)

Coach Dusty


Q: Ok, Vanessa, you are the youngest member at DogTown CrossFit. Is it true that you started when you were 5 years old?
A: Yes, I did start CrossFit when I was 5.

Q: What got you started so young?
A: I was on the swim team and also played soccer, so my mom thought CrossFit Kids would help with endurance. I have loved it since.

Q: What are your favorite movements/workouts and what are your least favorite?
A: My favorite movements are cleans, muscle-ups, and butterfly pull-ups. My least favorite are burpees and thrusters.

Q: What are your CrossFit goals?
A: My goal is to compete as a teen at the CrossFit Games.

Q: What is it like working out with all these crazy, beastly adults?
A: I enjoy it. It motivates me to push harder in my workouts.

Q: If you could invite a celebrity to workout with you at DogTown, who would you pick?
A: I would choose Brooke Ence because she is the epitome of fitness. She is a fitness model, actor and CrossFit athlete. Or The Fittest Women on Earth, Tia Clair-Toomey.

Q: What do your friends think of CrossFit?
A: They think CrossFit is brutal and would never try it.

Q: You often take classes with your mom. What is your favorite part of getting to do CrossFit with her?
A: My favorite part is just being able to workout with her and push her through the workouts. I am grateful that my mom introduced me to sports and fitness at a young age. It is a big part of my life.

Q: If you could give advice to a newbie coming into DogTown, what would it be?
A: Try your best every day, stay motivated, and never give up.

Q: What are two things that your DogTown CrossFit family does not already know about you?
A: I was bullied the first few years of elementary school. I don’t think they would mess with me now. I am the baby of our family and I have 5 older brothers.



Hi DogTown Family,

We have decided to highlight a special DogTown Member each month for their presence and unique contributions to the fabric of our community.

We have decided to start with a guy who has been a mainstay at DogTown CrossFit since Day One (and even before). Adam and I were coaching and running the CrossFit Culver City Affiliate at Focus Self Defense and Fitness (Alliance) over 10 years ago. Bobby Favus was a Krav Maga student there who transitioned into the CrossFit Program, and then moved with us when we left to open DogTown in 2010.

Bobby is as steady as a human as they come: patient, helpful and hardworking. For ten years, he has been an example of someone who comes in, works out and stays to help support others on a regular basis. Does he do everything right? No. Does he take instruction well? Yes. He has improved so much over his tenure at DogTown (he would even tell you that if you ask him).

I want to share my favorite story about Bobby that best demonstrates how all his hard work at the box, as someone in his 50’s no less, has paid off in his fitness. About two years ago, Bobby quit Krav to focus solely on CrossFit. Around that time, an old friend asked him to help him prepare for his black belt test in Krav. Bobby said yes. He went back to Krav, gloved up and ran circles around this guy, who was not even close to Bobby’s strength, fitness or endurance.

I give Bobby a lot of BS in class, because well he deserves it. He also deserves though to play and get recognition for being a strong, steady and quiet force in the gym. Thank you, Bobby, for being a part of our family. Here are some questions we asked Bobby to get to know him some more.

Dusty

Q: How long have you been doing CrossFit and what inspired you to start?
A: I've been doing CrossFit since you guys started, so 9 years now? It has been a great 9 years I must say. It was my kids who inspired me to start. I wanted to live long so I can see them go about their lives, although they're in Asia.

Q: What are your favorite movements and workouts and what are your least favorite?
A: A few of my favorite CrossFit movements are burpees, box jumps, overhead squats, cleans, jerks, kettle bell workouts and rowing. The things I like the least are pull ups, thrusters, wall balls, running, handstand push-ups, rope climbing, and shoulder press.

Q: When you are not at CrossFit, what are you up to?
A: When I'm not in CrossFit I usually hang out with my friends, and by myself I usually search for new coffee shops to try or new restaurants to try. I love coffee and I love to eat, who doesn't?

Q: What are your CrossFit goals?
A: My goals have been to overcome my weaknesses someday and be perfect at what I'm good at.

Q: Share with your DogTown family 2 things about yourself that we do not already know.
A: Two things about me that you guys don't know....hmmm let me think...ok when I was in grade school back home I was bullied but overcame it and ever since I was never bullied again.

Q: What is your proudest moment of your CrossFit career so far and what is your most embarrassing moment?
A: One of my proudest moment would be I'm still able to keep up with the young ones at the gym, and once in a while able to teach people movements to which they are able to do afterward. Most embarrassing moments are those ladies that can lift more than me.

Q: What advice do you want to give a CrossFit newbie?
A: To a new member, my advice: Do not get intimidated by how fast, or how heavy everyone is lifting. You WILL get there. Be patient. Rome wasn't built in one day. Once you start, keep coming to classes at least 3x/week.

Q: How many cities have you lived in?
A: I have lived in about 10 to 15 cities. Fremont, Aliso Viejo, Laguna Hills, Buena Park, Laguna Beach, Huntington Beach, Culver city, Canoga Park, Northridge, North Hollywood, and Pasadena.

Q: What is your favorite cheat meal?
A: As I said I love to eat. My favorite cheat meal would be the roast pork belly with rice, the pork or chicken adobo with rice, gourmet hamburgers, roast duck with rice. I'm Asian lol.




And props to DogTown, from Bobby:

Finally, I'd like to say that DogTown CrossFit has been great to me: the programming, the coaching staff and most of all the people that come to the gym. It's been a great experience for me, and I'm looking forward for the next 9 years......unless you guys are tired of me...