ON RAMP


Our On-Ramp program is the starting point for those new to CrossFit and provides a basic foundation in CrossFit movements, techniques, and methodologies. It is a pre-requisite for membership in our regular CrossFit program for individuals without previous CrossFit training. It is not a pre-requisite for membership in our CrossFit Conditioning program or any of our other programs. On Ramp helps ensure new members make a smooth transition into our fast-paced CrossFit classes by proving a rudimentary understanding of the more technical CrossFit movements and techniques with a particular focus on weightlifting (Squat, Deadlift, Clean, Jerk, and Snatch). The training is normally 5 classes of 1 on 1 coaching. Classes are 90 minutes in length and costs $250.00 which includes your first month’s dues.

Please note: Because of the limited slots available, On Ramp classes are non-refundable.

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CROSSFIT


Our CrossFit classes are our bread and butter. By definition CrossFit is constantly-varied, function movements performed at high-intensity. You’ll be coached through mobility drills, a skill-based warm-up, the Workout of the Day, and various post-workout recovery techniques. You will see programming that is broad and constantly evolving. All workouts can be scaled and modified to each athlete’s ability level and performed at the highest intensity that the individual can sustain with proper mechanics. The group setting creates a natural camaraderie and collective spirit that will push you to achieve new heights of fitness. On Ramp or prior CrossFit training is a pre-requisite before attending our CrossFit classes.

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CONDITIONING


CrossFit Conditioning is an endurance sports training program dedicated to improving performance, fitness and endurance sports potential. The focus is on running, rowing, and biking coupled with bodyweight movements and other athletic mediums in interval style training to improve overall speed and endurance performance. Our Conditioning program is great for those looking to improve run times, train for a race, focus on endurance techniques, and train in a group setting for competitive drive and support. On Ramp is not required to participate in our CrossFit Conditioning program.

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OPEN GYM


Open gym hours provide our members an additional opportunity to work on various skills, techniques, or to simply do their own workout. We always have a coach available during these hours to offer help and address any questions you might have. Open Gym is available to all Unlimited memberships at no additional cost. For Open Gym hours, check the gym schedule.

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WEIGHTLIFTING


This course is designed to give members the opportunity to learn weight training concepts and techniques used for obtaining optimal physical fitness. Members will benefit from comprehensive weight training and cardio respiratory activities. You’ll learn the basic fundamentals of weight training, strength training, aerobic training, and overall fitness training and conditioning.

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ROMWOD


This program was designed by CrossFitters to address the number one limiting factor of all athletes, their range of motion! But range of motion is not an issue that is present only in the gym. Range of motion limits everyone, and whether you are trying to get into better positioning in your overhead squat or you just want to sit on the floor to play with your children, ROMWOD is the answer that your body needs to open and free your joints.

ROMWOD is not just a “yoga” class. One of the most important differences between ROMWOD and “yoga” is our focus on maintaining strength while increasing range of motion. As an athlete using ROMWOD you will not sacrifice power for flexibility. ROMWOD does not train you to be more flexible. It trains your joints to open and it strengthens your joints at the same time.

In addition, ROMWOD places a tremendous emphasis on developing what we call the Warrior Mentality. Our routines train your mind to focus, to remain calm when everything in your body is telling you to panic, and to keep your body running efficiently while enduring stress. A big part of this training involves breathing techniques and breath control exercises that are directly applicable in the gym.

ROMWOD Classes are now included as a part of both our CrossFit

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