What Is It?

Our CrossFit OnRamp is a small group session (maximum 4) where we teach you all the foundation movements necessary to be successful and safe in our CrossFit Group Classes (level 3 & above).

They are structured much like our daily group classes in order to get you comfortable with the flow while simultaneously building your confidence in the required skills. The sessions also include workouts that build in intensity so that by the time you finish you are physically and mentally ready for our full CrossFit group classes.

Each session is 1 hour long and will focus on one major barbell movement (Squats, Cleans, Snatch, Overhead, etc) some gymnastic skills, and a WOD (workout of the day) typically 8 – 12 minutes long.
 

WHEN IS IT?

Your OnRamp is scheduled between you and the coach you are assigned to. Once you have signed up we’ll connect you via e-mail with a coach, and they’ll begin getting you scheduled in just like private training sessions.

If you joined with a friend and would like to do it together, just let us know!
 

WHAT YOU WILL LEARN

Within these sessions you will learn the core movements of the CrossFit program, which are required to take part in our level 3 & above classes:

 

ON THE BARBELL

  • Back Squat
  • Deadlift
  • Front Squat
  • Overhead Squat
  • Strict Press / Push Press / Push Jerk
  • Clean
  • Snatch
     

GYMNASTICS SKILLS

  • Proper pushups & situps
  • ‘Kipping’ and Pullups
  • Hollow body position & rocks
  • Ring & Gymnastics work (dips, rows, etc)
  • Handstand Pushups & appropriate modifications

PRICING

LEVEL 2 ONRAMP

$420

6 Sessions

  • Private Sessions
  • Includes 2 weeks unlimited CF Membership

LEVEL 1 ONRAMP

$700

10 Sessions

  • Private Sessions
  • Includes 2 weeks unlimited CF Membership
 

ADD A STRENGTH & CONDITIONING PUNCH CARD 

Add a punch card to our Strength & Conditioning program with your OnRamp and alternate sessions between 1 on 1s with your OnRamp coach and our Level 2 Group classes. 

$105 for a 6 Pack    //   $182 for a 12 pack 

 

BOOK ONE OF THESE BEFORE SIGNING UP:


WHAT’S AFTER

Upon graduation of these sessions, we do not expect you to be a ‘pro’ at any of the given skills, but we do promise that you will have a good base level understanding of these movements as well as their appropriate modifications. This means if a movement comes up in class that you cannot perform (handstand pushup, muscle-ups, pull-ups) you will have learned the appropriate modification within your OnRamp sessions – but a coach will always be there to remind you!

 

Contact us via the button below for more info
Or email info@raincityathletics.ca