Our Programs

On Ramp Introductory Group Classes

Our On Ramp class meets 3 hours a week for 4 weeks.  It is designed for the generally active, injury free individual who wants ultimately to train in our ongoing group CrossFit classes.  The ‘On-Ramp’ Program emphasis is on skill development  and exposure to our basic movements.  We will be hammering technique for your safety and your success.

In this class we will expose new members to our movement curriculum in a group format.  These sessions will provide you with the following:

• An understanding of the CrossFit methodology. You’ll gain an understanding of the ten elements of fitness and how our programming in the gym will help you get fitter in every way. You will absolutely understand and be able to explain to your friends, co-workers or spouse why you are not going to be spending 30 minutes every day on the treadmill.
• How to perform fundamental CrossFit movements using proper form and technique, including Olympic Lifts.
• Learn the progressions for exercises that may take you a few weeks or months to master. For example, if you cannot do a handstand push up we will show you the variations that can get you working towards this gymnastics element. This is the scaling that makes it possible for you to workout alongside people who have very different athletic capabilities.
• You will receive basic nutrition information so that you can begin the process of optimizing your body’s performance. We all want to get lean, lose fat and keep muscle. Workouts with crappy dietary habits will not achieve this for you. CrossFit workouts are demanding and an important part of benefiting from them is having the nutritional basis to recover and build on your hard work!
• During these sessions you will get a great workout. They will get progressively more challenging as you progress through the program.

$150 for 12 classes.

Personal Training

Many clients prefer an individualized approach.  This is where you will work with your trainer to build your general fitness base and gain familiarity with our movements.  You will find the greatest success with personal training if your needs or goals include:

• extra accountability
• you have generally been sedentary
• you are new to exercise
• you are referred to us by a physician, physical therapist or chiropractor
• you have specific performance oriented goals (triathlon, basketball, etc.)
• you have significant health or orthopedic issues

Your trainer will tailor workouts specifically for your current fitness level so you can progress at your own pace.  Following your initial sessions you may then choose to continue with private training or progress into our group sessions.

$60 to $85 per hour with discounts for package of 12 sessions or more.

CrossFit Classes

The CrossFit program is a strength and conditioning system based on constantly varied, functional movements, executed at high intensity.

Once you have completed the On Ramp program or personal training sessions, you may join the CrossFit group sessions. Each of these group workouts consists of a warm-up, strength or skill development, workout of the day and cool down.

Drop-in fee $20.  Between $8 and $20 per class with membership, depending on frequency and length of contract.

Olympic Weightlifting Class

As part of your monthly membership, you may attend our Olympic Weightlifting Classes, focusing on the Snatch and Clean & Jerk.

Mobility & Stretching Class

As part of your monthly membership, you may attend our Mobility & Stretching classes, focusing on helping you get more flexible, using facilitated stretching techniques, breathing exercises and soft tissue work.

Specialty Clinics & Seminars

In order to expand your knowledge and skill set, we occasional offer clinics and seminars on a variety of special topics. These include group intensive classes that focus on a particular skill, such as Olympic lifting, kettlebell training, or running techniques. We also host nutrition seminars, competitions and certifications.   All special events will be updated on our monthly schedule and announced on the website.

Program Design & Online Coaching

After an initial assessment and consultation, we can provide an exercise program, nutrition prescription and lifestyle recommendations designed specifically to address your needs and objectives.

Nutrition & Lifestyle Consulting

Whether you are a competitive or aspiring athlete,  attend our CrossFit classes, or exercise on your own at home, our coaches can meet with you to create a unique plan of action to help you reach your goals.  We can take metrics and measurements, assess your current level of fitness, and provide exercise, lifestyle, nutrition and supplementation guidance.

Biosignature Modulation

Biosignature modulation is a technique developed by renowned strength coach Charles Poliquin. In a nutshell, it involves measuring skinfold thickness at a number of sites around the body. The ratios between the different sites are indicative of the individual’s hormonal status. As an example, if you have too much stress in your life (of any form), then your cortisol levels will be abnormally high. This will lead to fat storage primarily in the abdominal region. Other sites can assess testosterone, estrogen, thyroid function, insulin levels, and growth hormone status.  By looking at the ratios, we can make changes in the diet, correct vitamin and mineral deficiencies, or recommend additional medical tests. This can improve health, and either accelerate fat loss or muscle gain, depending on your goals. For those chasing optimal athletic performance, this is a powerful tool to monitor and accelerate recovery.