Our On-Ramp program consist of 4 classes.  They are held Monday-Thursday from 6:00pm to 7:00pm.  These classes are limited to no more then four athletes at a time. After these four classes you will be ready to join the group classes or personal training options.

If you are new to CrossFit, these classes are a must.  We will show you how to safely execute movements and lifts.  Our On-ramp program also gives our coach the opportunity to get to know your injuries, abilities, and goals — This allows us to develop mobility exercises and modifications that will help you with your weaknesses or movement restrictions (like tight ankles or hips).  We will teach proper gym etiquette…how to bail, how to spot, how to rack and unrack barbells, how to set up the rowing machines, how to use the bands and general gym rules.
Each class will consist of the follow:

  • A customized warm-up for the workout.
  • Workout prep to review the movements.
  • A Scaled workout
  • Optional stretches or mobility cool down

    We will cover the following movements during the On-Ramp Classes

AIR SQUAT

SHOULDER PRESS

BOX JUMP

MEDICINE BALL CLEAN

KETTLEBELL SWING

PULL-UP

FRONT SQUAT

PUSH PRESS

DEADLIFT

SINGLE UNDER

SNATCH

KIPPING PULL-UP

OVERHEAD SQUAT

PUSH JERK

SUMO DEADLIFT HIGH PULL

DOUBLE UNDER

THRUSTER