On Ramp Course

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In 8 classes learn the basic movements of Crossfit.

Classes limited to 10 students. Click here for the schedule & sign up.

Learn the Fundamentals

The On Ramp Course is mandatory for the individual who wants ultimately to train in our on-going CrossFit group classes. During this course you will along with other beginners will work with a certified coach who will safely expose you to our movement curriculum in a small group setting. Our On Ramp Course is designed to go over each movement in a slower and more detail oriented pace than a normal CrossFit class. This allows for more instructional time and personal attention by coaches in the critical initial learning period.

Class Structure

Our On Ramp Course  typically begins between the 1st Tuesday of every month and meets  on Tuesdays & Thursdays for 4 weeks at either 9am or 5:45pm.

A typical class might look like this:

Ready? Sign up  here!

What to Expect

Regardless of your current fitness ability and understanding, expect to learn.  Expect to have a challenging, but short work out that everyone can complete no matter the fitness level. Warning: our short On Ramp workouts might illicit a reality check on your fitness level and a burning desire to get stronger.  Expect to see a lot of smiling faces who will likely approach you and ask your name (but not in a creepy globogym let me walk you to your car, can I have your phone number type-way). Make sure you wear comfortable clothes and athletic shoes.

Need to Know

All 8 On Ramp Course sessions must be completed before you may attend our regularly scheduled CrossFit group classes. Please arrive 10 minutes prior to class. Late-comers will be asked to reschedule with a personal training session for an additional fee. Besides all that show up ready & willing to start from scratch and we’ll take it from there.

The Curriculum

In an effort to better prepare you for your course we have outlined the curriculum that we will lead you through. Each movement that you will learn during your On Ramp course is listed with a video link for you to study. We urge you to view each video a few times and again prior to each class. The videos are there so that you can familiarize yourself with each movement before you come to class.

• The Air Squat  [wmv][mov]
• The Front Squat  [wmv][mov]
• The Overhead Squat  [wmv] and  [wmv][mov]
• Pushup Progressions     [development]  [standards] [playing around with pushups]

• The Presses [wmv] and [ wmv]
• Shoulder Press
• Push Press
• Push Jerk

• The Deadlift click here
• The Concept 2 Rower click here

• The Snatch click here and  [wmv][mov]
• Here is an excellent article on the Burgener Warm-UP

• The Kettlebell Swing click here
• Pullup Progressions [ring rows] , [band assisted], [strict pullup], [kipping pullup], [butterfly pullup]

• The Clean [hang power clean]
• Knees to Elbows [mov][wmv]