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Everyone Starts Somewhere.

Our OnRamp Process

Step 1: Introductory Session

It’s really easy to get started. No matter your fitness level or background, all that is necessary to start training is an open mind and a commitment to the program. Maybe you’re not sure if this is the program for you, or not sure you will “fit in” once you get to the facility. That’s perfectly understandable, and you are not the only one who has felt that way.

Intro classes are open to everyone and give you a sampling of what a class is like. We'll walk you through the CrossFit program, teach you about our movements, and put you through a workout. It's suitable for everyone, as you'll learn that CrossFit is universally scalable to your fitness level.

Intro Classes are one-on-one sessions, scheduled at a time that is convenient for you. We’ll show you around our fitness center, tell you a bit more about CrossFit, explain what you can expect when you come to our group classes, and put you through a baseline workout.

Step 2: Foundations Program

Once you complete your free intro session, the next step is to get signed up for the “Foundations Program.”

The “Foundations Program” is designed to expose the newest members of our community to the fundamental movements of CrossFit. Our coaches will teach you the basic movements, correct form, proper technique, full range of motion, skill development, and intensity. A session is 60 minutes and includes strength training and skill training.

The “Foundations Program” also includes a Functional Movement Screen (FMS). FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can limit results of functional training and physical conditioning.

During your initial assessment we will discuss your training background and gauge your skill level to determine how many sessions it will take to bring you up to speed. The number of sessions needed to bring you up to speed vary by person, but most people will need between 2-8 sessions.

  • Those new to training, very sedentary, or with health, weight, or mobility issues need 8 sessions.
  • The active & healthy may only need 3-6 sessions.
  • Those with weightlifting, gymnastics, or CrossFit experience may need only 2 sessions or may even go right into classes.
  • Step 3: Group Classes

    Once you have completed our “Foundations Program”, you will be equipped with the knowledge and skills to participate in our Group Classes. In these classes, one of our coaches will take you through the Workout of the Day (WOD). The WOD will typically consist of all or some of the following components:

  • Skill-based Warm-Up: Review, practice and refinement of basic and advanced skills.
  • Strength Training: Specific work geared towards increasing your stability, strength and power, performed with as much weight as you can safely handle with proper technique and range of motion.
  • Metabolic Conditioning: A combination of functional movements (gymnastics, weightlifting, calisthenics, etc.)
  • Cool-Down: Skill work or stretching.
  • There's No Better Time To Try CrossFit

    Send us a message

    If you have any questions, please do not hesitate to send us a message!

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