Our CrossFit OnRamp is a small group session (maximum 4) where we teach you all the foundation movements necessary to be successful and safe in our CrossFit Group Classes (level 3 & above).
Your OnRamp is scheduled between you and the coach you are assigned to. Once you have signed up we’ll connect you via e-mail with a coach, and they’ll begin getting you scheduled in!
When possible they’ll try to pair you up with (no more than 3) other athletes so you can begin getting used to the group class environment.
What is it?
They are structured much like our daily group classes in order to get you comfortable with the flow while simultaneously building your confidence in the required skills. The sessions also include workouts that build in intensity so that by the time you finish you are physically and mentally ready for our full CrossFit group classes.
Each session is 1 hour long and will focus on one major barbell movement (Squats, Cleans, Snatch, Overhead, etc) some gymnastic skills, and a WOD (workout of the day) typically 8 – 12 minutes long.
What You Will Learn
Within these sessions you will learn the core movements of the CrossFit program, which are required to take part in our level 3 & above classes:
On the Barbell
- Back Squat
- Front Squat
- Overhead Squat
- Strict Press / Push Press / Push Jerk
- Proper pushups & situps
- ‘Kipping’ and Pullups
- Hollow body position & rocks
- Ring & Gymnastics work (dips, rows, etc)
- Handstand Pushups & appropriate modifications
Upon graduation of these sessions we do not expect you to be a ‘pro’ at any of the given skills, but we do promise that you will have a good base level understanding of these movements as well as their appropriate modifications. This means if a movement comes up in class that you cannot perform (handstand pushup, muscle ups, pull-ups) you will have learned the appropriate modification within your OnRamp sessions – but a coach will always be there to remind you!
Once you have attended either our Free Beginners’ Class or a Free Private Trial your coach will have recommended either the Group OnRamp or Private. Scroll down for Group OnRamp schedule.