New Member On Ramp Program
CrossFit® is infinitely scalable to individuals of all ages, skill and fitness levels (seriously). CrossFit® On Track’s On Ramp Program is designed with safety in mind. Our aims are to help you to move better and leave with the skills necessary to transition to our CrossFit® classes. You’ll be introduced to the 9 fundamental movements of CrossFit®. By the end of the 2-week, 4 session program, you’ll have a foundational skillset which will prepare you to transition to our CrossFit® classes. The 9 fundamental movements of CrossFit® are:
- Front Squat
- Overhead Squat
- Sumo Deadlift High Pull
- Strict Press
- Push Press
- Push Jerk
- Medicine Ball Clean
These are basic, functional movements that translate to everything else we do. You’ll begin to develop kettlebell, gymnastics and Olympic lifting skills. You’ll also strengthen your plyometric skillset with exercises like box jumps and jump rope. Biking, rowing and running will also be incorporated into your training.
Upon completion of the On Ramp Program, you’re free to attend any of our CrossFit® classes. We hope that this is just the beginning of your journey with CrossFit®! Our goal is to help you to move better and to be constantly motivated and encouraged to reach higher heights!
Group training is great motivation, because you’re surrounded by like-minded individuals who are invested in your personal development. You’ll find yourself training harder than you would if you were alone.
A typical CrossFit® class looks like this:
- Warm up
- Skill / Strength Development
- WOD (workout of the day) explanation along with the desired stimulus and scaling options
- WOD (published each night on our website, Facebook and Wodify, our free performance tracking app)
- Cool down stretching (ROMWOD)
Remember: CrossFit® is infinitely scalable to any ability/skill level. You’ll always get a good workout!
The CrossFit® On Track community is welcoming and supportive. We encourage one another during workouts and celebrate our achievements. After the WOD, feel free to hang around, share tips and ask questions. We’re honored that you chose us and are excited to have you in our community!
On Ramp programs every 2 weeks, on the 1st and 3rd Monday of the month. Classes are available on M/W/F @ 5:30 and 6:30am or M/W @ 7:30pm and must be scheduled with a coach. New members are required to successfully complete 4 classes in a 2-week period. Contact us today or find us on Facebook to join the next On Ramp session!