On Ramp Introductory Group Classes

Our On Ramp class meets 3 days 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 to begin with personal training for a series of 6 to 12 sessions.  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 and progress you at the proper pace for you.  Following your initial sessions you may then choose to continue with private training or progress into our group sessions.

$60 per hour with discounts for package of 12 sessions.

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 our 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.

• Warm up
• Skill development
• CrossFit WOD (workout of the day)
• Cool down

Drop-in fee $20.  Between $7 and $15 per class with membership, depending on frequency and length of contract.

Special 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.