box rules

 The first thing you will notice at our Box is it has a very different vibe and feel to a standard Commercial Gym. While it may look bad ass and intimidating you will quickly discover it’s a very humble and welcoming place to be. Full of friendly faces of like minded people, no egos, cliques or judgmental smirks. However, what you will learn and be able to do with regular consistent progressive training, will turn you into the bad ass you want to be!

We know you are going to love training at KONG Au but in order preserve the member experience across the group, we need structure. We work hard to keep our community strong and want to keep it that way.

By following the below rules it will make it a better place for everyone to train:

  • ENGAGE IN THE KONG COMMUNITY: Arrive early, stay late, cheer, clap and encourage others.  Come to the clubs get togethers, BBQs, parties, participate in the challenges, friendly in-house competitions and have fun!  Anything less is to cheat yourself of the experience and to rob others of the gift of your presence and support. Everyone is busy we understand that but we can guarantee that you will stay more dedicated to your goals if you build a support system.

  • NEWBIES: remember how nervous you were on your first few sessions, if you see a new face in a class introduce yourself and make them feel welcome, consider partnering with them or working out next to them. We are a community and you should know everyone’s name. This is what separates us from Commercial Gyms.

  • GET INTO IT: Grunting, screaming, cussing and otherwise making lots of noise are welcome and encouraged during a workout.  There is such a thing as gentle quiet strength, although most of us haven’t mastered it yet or have no intention to.

  • TIME MANAGEMENT: Try to turn up on time as best you can, classes will start right on time and will not be delayed if you are un-prepared for the class ahead. This means reading the workout in advance and if you want to use lifters, knee sleeves, grips or a personal skipping rope etc. have them out and ready. We understand that life can sometimes get in the way so if you do arrive late please quickly complete the activation exercises and join the class. Never skip warm up.

  • CLASS TIMES: Class times are for classes NOT for your own personal workout, please feel free to use the facility as you like outside these times. However if a class is on, you do the class or time your workout to finish before the class starts. Mobility, stretching and some accessory work while a class is on is fine and encouraged!

  • LET THE COACH SPEAK: It doesn’t matter if you’ve been doing CrossFit for 1 month or 5 years, it’s disrespectful to have your own private conversation or do your own thing when the coach is trying to give instruction to the class. You may know how to perform each movement off the top of your head, but not everyone does, so please be patient and quiet, giving everyone the full benefits of the coaches’ knowledge. Besides, you might learn something new.

  • ASK QUESTIONS: If you don’t know please ASK our coaches or our experienced members will be glad to help.

  • LET THE COACH, COACH: If you need the Coach to check your form or assist is anyway that is fine and what we are here for. However please refrain from interrupting the Coach, if they are currently helping somebody else. Please be patient he/she will attend to you as soon as they can.

  • ENCOURAGEMENT: Always support other members and they will support you!

  • AIM FOR PROGRESSION: not perfection, trying to be perfect and better then everyone will end in tears or injury. Each individual is on their own journey and are at different stages in that journey. If a Coach tells you to drop back the weight or to scale, trust their experience as it will get you to your goals quicker and safer.

  • MANNERS/ANTI SOCIAL BEHAVIOUR: Always be polite to other members, family friends and coaches. Inappropriate, offensive behaviour or purposefully excluding others will not be tolerated, you will be asked to leave and your membership revoked. Be mindful of the member journey and that individuals have varying levels of self-confidence, never push other members; leave it to the Coaches.

  • HYGIENE:  Always wipe down your equipment with disinfectant after every use (excluding rings and pull-up bars, unless you bleed on them). Please also wear a clean shirt and use deodorant (antiperspirant not body spray). If you have had a labour intensive day prior to the class consider a quick splash and dash to make the class more comfortable for other members.

  • NO CHALK MONSTERS: Chalk ALWAYS stays INSIDE the bucket! DO NOT clap your hands to make chalk clouds or use excessively. You only need a little bit on the palm of the hand and on the thumb for hook grip, that’s it. You do not need to bear the white hands of Saruman or use it to draw or the floor/walls, it’s just a waste (more chalk does not mean more grip). Invest in some sweat bands or wrist wraps to prevent sweat getting on your hands; this will also improve your times with less breaks to chalk.

  • THE SACRED WATER FOUNTAIN: Please use the cold water fountain for drinking ONLY! Please only fill bottles from here; it is NOT a bubbler, place to wash your hands or a bird bath.

  • REP-SHAVING: Nobody likes a rep shaver and it’s easy to spot. Do every rep, with solid technique, no matter the time it takes. You’re only cheating yourself of the opportunity to become a better athlete and of achieving any goals you have set yourself. Effort earns respect not your score! If you need to scale that is fine, record it accordingly in WODify.

  • PACK UP: Always wait where possible until the last person has finished the workout before you pack up, instead of packing up cheer them on. Space and time is often a premium for a class and no one wants to waste it by cleaning up someone else’s stuff. Barbells, collars, plates, abmats, kettlebells, chalk bucket etc. all have a designated storage location; if you are not sure where something goes ask. Take pride in your box by putting your gear away. Help your fellow athletes clean up too. Many hands make light work!

  • RESPECT THE GEAR: Please treat all the equipment as your own and with respect. Place all rubbish in the bin provided and do not abuse any equipment.

  • NEVER DROP AN EMPTY BAR: To us our barbells are our babies, we don’t drop babies so please never drop an empty bar, EVER!

  • DON’T DROP EQUIPMENT PERIOD: be careful that we do not drop Kettlebells, dumbbells, fraction plates, 5kg plates even when loaded onto a bar! The exception to the rule is barbells loaded with 20kg plates or more and the wall balls.

  • I BROKE IT: Place any damaged equipment in the bucket on the mobility rack for it to be repaired and let the Coach know.

  • KEEP CLEAR: This is CRUCIAL to keep you and others safe, as well as the focus of the athlete. If someone is preparing for a major lift, DON’T walk behind them, INFRONT of them, or anywhere CLOSE to them. If they need to bail out, you may be hit with the bar or the athlete can be injured trying to prevent the bar from hitting you. It’s also very distracting for the person doing the lift or other movement.

  • AVOID GHOST RIDING: Ghost riding refers to the phenomenon of dropping loaded barbells from overhead, regardless of the situation or weight. Barbells with thin plates can bounce when dropped from overhead and ricochet into yourself and other athletes. While it is very satisfying to hear the crash of the weights against the floor, try to reserve the sensation for the strictly heavy lifts.

  • CONTAIN THE KIDDIE KONGS: We love our kiddie KONGs and their safety is a top priority to us.  Kids are NOT allowed on the work floor, on the equipment, on the rig, or the rowers during a WOD – PERIOD!  They must stay in the kiddie play pen with the gate LOCKED. Older kids 10+ may sit outside the gate but remain close to the kid’s area.  We understand that our facility may seem like the best playground ever. Even though they can’t break anything as its all steel and rubber, they can break themselves. It is a very dangerous place for kids and we would hate to see our future athletes get seriously injured by a flying barbell or knocked over from an athlete sprinting out the door in their run.


  • Your Unlimited Membership grants YOU access to our awesome facility 24 hours a day, you cannot bring anyone else to use the facility with you. You cannot loan your access card to anyone else.

  • It is okay to bring children with you but the same rules apply as if a class was on, small children need to be in the kiddie play pen during your workout and are not to play on the equipment where they can get hurt.

  • Panic buttons are provided on the hook near to office door, if you are by yourself we suggest having one on you at all times during your workout. If you require urgent medical assistance and are able to call please do so, to avoid any delays with reaction time to the panic button.

  • Avoid attempting any complex lifts that are pushing your capability, in particular with bench press or overhead positions.

  • We prefer if you do not do bench press when by yourself, but if you insist do not attempt anything higher than 80% of your 1RM without a spotter. Never put collars on the bar and if you do get stuck under the bar, roll it to one side so that the plates slide off. 

  • You pay for our service not just to use a facility; thus when using the facility outside of class times use the daily program that is made available to you on WODIFY.  Bobby Dee from Raw Strength and Conditioning takes great care in designing our program derived from his extensive experience and knowledge across a range of disciplines. You do not know what the week’s training will involve but Bobby does, trust in the professionals. If you have personal training goals that you would like to work on or improve speak with one of your coaches who can give you specific exercises. If the program includes heavy bench or overhead lifts the rules above still apply (SCALE). 


“The goal is to get fit, make it the best hour of your day, stay safe, turn the music up, high five some people, and blow off some steam; so remember that. Relax, have Fun, work out!”

-Pat Sherwood