First Visit

What Will I Learn in the On Ramp Program?

The On Ramp program is focused on teaching you proper technique while building your strength and endurance. However, there is more to fitness than just working out. You’ll also learn about different diets and nutrition plans, how to track your progress, and some of the theories behind how and why CrossFit works so well.

How Often Should I Do CrossFit?

If CrossFit is your main sport, then four or five classes every week will help you meet your goals best.

If you are cross training for another sport then two or three classes each week will be enough to get the improved performance CrossFit offers, while still having energy for your main sports.

Start off slow, especially if you haven’t bee active in a while, and listen to your body! Rest days are just as important as work days.

What can I expect in CrossFit WODs?

Our CrossFit WOD class includes a warm-up, coaching on the WOD movements, and a WOD. Class lasts 45 minutes to an hour. Some of the movements you can expect to see include: the Clean and Jerk, Snatch, Overhead Squat, Back Squat, Front Squat, Press, Push Press, Sumo-Deadlift High Pull, Deadlift, Pull up, Hand Stand Push Up, Box Jump, Wall Ball, Slam Ball, Kipping Toes to Bar and Knees to Elbows, Muscle Up, and Double Under technique. Don’t worry if you aren’t leading the group in Deadlifts or executing perfect Muscle Ups. We are not concerned with how much you lift, or how fast you do it–only how CORRECTLY you do it. Every CrossFit movement can be scaled so it is appropriate for your body and your skill level. Our coaches will help you make any necessary modifications, and push you every day to become a better athlete.

What is required of me before starting CrossFit WODs?

  • Complete our On Ramp program or have equivalent experience from another CrossFit box.
  • Be comfortable with the format of class: warm up, strength, WOD.
  • Have a willingness to learn, to be part of a team, and have a great attitude!