On-Ramp
The point of the program is to prepare you for the intensity, physical and mental demands of CrossFit. If you haven’t worked out in some time, we teach you methods on how to scale down certain workouts and manage muscle soreness. If you’ve never worked out before or have been inactive for years, you may need private lessons so we give you more personalized attention.
Lots of people come in to On-Ramp with all sorts of previous injuries from sports or bad training advice. We focus on good movement patterns and prehab to minimize most athletic injuries. We will show you how to scale workouts around your injury and how to begin to strengthen the area to prevent that type of injury again. The coaches will never give you more weight than you can handle. If you had a major surgery (i.e. fused spine) then private lessons may better suit you.
Starting anything new is scary, but that means it’s also exciting. On-Ramp is a great way to ease into CrossFit training. We’ve had D1 athletes, professional athletes and grandmas come through the program. They were all scared, but our coaches do a great job at helping each person ease into the program. We also provide you with our email and cell phone numbers in case you have any concerns.
The movements we teach each day get more and more complex. We constantly reference previous movements when teaching new ones. The other reason is safety. Each night we watch how you move to make sure you can safely perform a certain movement. For example, some athletes have a lot of leg strength but very little posterior (back) strength. This imbalance is recipe for injury unless we address it right away. If that athlete, misses a night where we can evaluate that weakness, then we could miss evaluating it.
You can make up a session that you missed for $35 per session. You will need to schedule a time with a coach to make sure you can make it up. Please give your coaches proper notice if you have a night you plan on missing.
On-Ramp is a great way for us to spread the methodologies of CrossFit. The only way to do that safely is to first properly teach you the movements. We operate the On-Ramp program at cost so we can drastically eliminate the barrier of entry into the program. In addition, we provide two weeks for free after completion of the program so you can get the full depth and breadth of our programming and CrossFit training.
Most classes will have more than one coach walking around and checking your form and correcting you both in the timed and untimed portions of the workouts. Form and technique is extremely important when exercising at intensity. There is also a huge emphasis on full range of motion (ROM) so we can develop strength and neuromuscular pathways along the entire ROM.
Yes, you have to let us know at least 3 days before the program starts. On-Ramp generally sells out 2 weeks prior to the program start date and we have a few people on the waiting lists. If you do not tell us that you want to reschedule, then we can’t tell the people on our waiting lists. We can also give you a full refund if you let us know at least 3 days before the class starts.
The way we keep the program so affordable is by having set times for the classes. We choose a time that most people can make for two weeks. If you can’t fit it into your schedule, we can take you in our Elements program which is 6 private or small group sessions based around your schedule.
No, On-Ramp is an introductory offer to teach you the basics of CrossFit. Once you complete the program, you can continue with private lessons or the regular classes.
Some of our athletes prefer a 1-on-1 environment instead of small groups. Our coaches are all available for 1-on-1 training as well. Just inquire with any of us.
We generally do not allow for people to come in off the street to try a single class. The first reason is safety. It’s very dangerous for people to come in and try to keep up with advanced movements (or even the simple ones) at high intensity without the proper training. The second reason is that CrossFit is so constantly varied, a single workout will not be representative of the way we workout. This is why we give you two free weeks after completing the On-Ramp program.
Depends. We do offer people to test out of the On-Ramp program if they choose to. Extra emphasis on form never hurt and just about everyone can benefit from the reminder. If you feel competent enough, contact us and we can set you up to test you out of the On-Ramp program.
