On-Ramp Course

 In order to participate in our CrossFit classes you must complete our On-Ramp course. This course will introduce you to the nine foundation movements in CrossFit as well as other frequently used exercises and an introduction to the Olympic lifts. We will also go through scaling options for people who are unable to do the full 'prescribed' movements; CrossFit is for EVERYONE and anyone can participate in every class. 

On-Ramp Structure

 You are required to complete the following induction modules in order to participate in the coached sessions, open gym and Team Wod Sundays: 

  • Session 1: The Squats - Air Squat, Front Squat, Overhead Squat
  • Session 2: The Presses - Shoulder Press, Push Press, Push Jerk 
  • Session 3: Deadlift, Medicine Ball Clean and Muscle Clean 
  • Session 4: Gymnastics and Skills - Pullups, Pressups, Ring skills, Box Jumps, Skipping, Rowing
  • Session 5: Kettle Bells 

Each session will run for approximately one hour. We want this to be accessible for everyone and are willing and able to be flexible if you cannot attend a session; please contact us with specific requests/concerns. 

After successfully showing competency in these movements you will 'graduate' and be able to attend the regularly scheduled sessions with UNLIMITED access for the rest of the month.