We require athletes new to CrossFit to enter through our On Ramp protocol. On Ramp will introduce new athletes to the 9 foundational movements of CrossFit (Squat, Front Squat, Overhead Squat, Shoulder Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift High Pull, and Medicine Ball Clean) as well as familiarize them with the CrossFit language and exercises incorporated in a typical CrossFit WOD (Workout of the Day.) The On-Ramp Protocol is a 12 day program which prepares athletes for regular CrossFit classes. We emphasize skill development and exposure to basic movements which are foundational to CrossFit. We introduce athletes to technique and mechanics before intensity. The intensity will come, but we need to assure proper movement to provide safety for the athlete. The movements at first are relatively non technical and we progress daily to more advanced and technical. We emphasize that athletes need to show up for all 12 classes as the daily movements compound upon each other. We spend much of the hour working on skill development and trying to get the athlete fluid with the movements and then we have a WOD at the end of the class. The On Ramp program is $175 and once completed the remainder of the month is open to joining any WOD classes on the schedule.
On-Ramp: 12 session with remainder of month upon completion includes admission to WODs. $175
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