On-Ramp

18-Journey-of-a-Thousand-Miles-Lao-TzuOur On-Ramp class is specifically designed to teach new CrossFitters the basics of CrossFit. Just like a highway on-ramp, it is designed to get you up to speed on both strength building techniques and metabolic conditioning. Every class consists of a warm up, a review of previously learned skills, and the introduction for 1-2 new skills. Then, you get to practice what you’ve learned in a short workout. We start all athletes off with little to no weight, to ensure your technique is good before we let you load up.

To test out of On-Ramp, you will need to
demonstrate proficiency in 7 of the following 10 moves:
  • air squat
  • front squat
  • shoulder press
  • push press
  • clean
  • snatch
  • deadlift
  • push up
  • KB swings
  • rowing
AND do the Baseline workout (with any modifications you need) in under 8 minutes.
  • 500 m row
  • 40 air squats
  • 30 situps
  • 20 pushups
  • 10 pullups

While we realize we aren’t necessarily going to turn you into a Ferrari in 12 classes, we don’t want you to be the bicycle on the I-10 either. You’ll continue to learn and refine your technique in the regular classes once you test out of On-Ramp.

The On-Ramp class is 12+ sessions long- how long you stay depends on you and your coach. To get into the regular classes, we ask our athletes to test out of the On-Ramp program by demonstrating proficiency in 10 movements plus a short workout.

For class days and times refer to the class schedule. We can’t wait to see you there!