All ages and abilities are welcome!  On Ramp is an introduction to the CrossFit method of "constantly varied, functional movements executed at high intensity".  Our style of fitness is based on general physical preparedness or "GPP"...as Coach Greg Glassman (Founder of CrossFit) explains it, we are preparing for the "unknown and unknowable" situations in life.

Three days per week, 8-9pm:

• Monday
• Wednesday
• Friday

Once you complete the On Ramp program, you are welcome to join the regular group sessions...but you must complete all nine On Ramp sessions first!

CrossFit methods emphasize a balance in the ten general physical skills (as defined by Bruce Evans and Jim Crawley of Dynamax):

• Cardiovascular and respiratory endurance
• Stamina
• Strength
• Flexibility
• Speed
• Power
• Coordination
• Agility
• Balance
• Accuracy

For more about CrossFit aims, principles, methodologies and adaptations, go to www.crossfit.com.

About our workouts, or as we call them "Workouts of the Day" or "WODs":

Workouts are scaled to the individual.  The training "ain't no joke", but it is fun ("our fun is not fun") and it's functional training...using your body as a system like it's designed to be used in every day life.

The exercises and equipment that we use range from simple body-weight (gymnastic) movements to Olympic weightlifting and powerlifting as well as strongman concepts.  Regardless of the exercise or the equipment, we focus on our body's full range of motion to move "large loads, long distances quickly"...because that's the most effective way to develop lasting fitness.

Our goal for you:  learn functional movements properly so you can join our regular WOD's, which are group sessions, led by an instructor.  Each session is an hour long and includes warm-up, skills review, new techniques, workout, and stretching.

Expectations:
Attend all nine of the On Ramp sessions...it's important that you don't miss a session!  If you can't commit to the three weeks, you might consider private sessions (additional fees may apply) or wait until your schedule allows full participation.

Cost is $150.  This includes a full month of training...three weeks to complete the On Ramp course, then unlimited WODs for the rest of the month.  All fees are non-refundable.

A few policy issues:

• Wear non-restrictive clothes that are reasonably form-fitting (not too loose).  Avoid windbreaker-type nylon materials.
• Indoor-only shoes are required in the gym...bare or socked feet are ok, but not recommended.
• Bring a water bottle.
• Bring a sweat towel.