So you have heard enough about this and are ready to try it for yourself. Below are the steps you need in order to get moving.

Try a free class

The best way to decide if this is for you is to come and try it.  We are so sure that you will be hooked by the intensity, variety, and community that you will never want to leave.  In an attempt to prove that to you, we will give you your first class free.  Contact us about setting up a day that works for you to come by and try it out.

On Ramp

On ramp is our way of making sure your first experience with CrossFit is a rewarding one.  We want to make sure that we provide you with all the tools necessary for you to be successful at our gym while creating a comfortable learning environment.  On Ramp is designed to be a gradual progression for any member, regardless of ability, to be able to transition into the more intense group sessions. 

This course is also designed to help you to stick with your goals.  By holding you accountable for each session, it helps to create the habit that is so often difficult to form.  You are required to attend 6 scheduled sessions (3x week for 2 wks on MWF @ 7:30p) to learn the foundations of CrossFit exercises, principles, and technique.  Each class will take you through a warm-up/stretch, coaching of various exercises and technical lifts, WOD, and cool down.  Each session builds on the previous session and is therefore a necessity to your progress and success.

 A few of the exercises  the course will cover include:

9 Foundational Movements:
    -Squats: Air, Front, & Overhead
    -Presses: Shoulder Press, Push Press, Push Jerk and Split Jerk
    -Power Movements: Deadlift, Sumo Deadlift High Pull, Medicine Ball Clean

Olympic Lifts: Snatch, Clean and Jerk

Gymnastics: Pull ups, Kipping Pull Ups, Burpee’s, Handstand Pushups, etc.

Kettlebells: Swings, Turkish Get-Ups, and others

Other typical exercises including: Wall Balls, Thrusters, Jump Rope, Rowing, Plyometric Training, Running, etc.

At this time you will also have a chance to let us know your personal goals, injuries, concerns, and allow you to know other members of the community and your coaches better. No question is off limit, and at any time, please feel free to make suggestions to us on what you would like to see happen or accomplish.  We are here for you and want you to succeed in every way.  

We will also explain a few of the nutritional plans that we follow as CrossFitters.  You do not have to follow them, but understand that your goals will be accomplished much quicker with proper eating habits as well. These discussions will include a brief overview of the Zone and Paleo Diets. 

Group Training

Now that you have completed the On-Ramp course, you will have the confidence, knowledge, strength, and endurance to take your training to the next level. It is in the group sessions that you can really turn up the intensity on your training.  It is the intensity and competition of the workouts that make them so appealing to everyone, and the way we achieve greatness.  Remember that we are all here to motivate you and watch you succeed, not just your trainers, but also the other members.  Feel free to encourage everyone in the gym to push a little harder and give a little more.