ON RAMP FOUNDATION CLASSES – 3 Private Sessions for $99 We all start somewhere and no matter what your current fitness level is, this course will fill you with confidence prior to attending our general classes.  We will educate you on CrossFit’s core functional movements, mobility and nutrition.  We will also get to know you and get an understanding of your goals and expectations as well as answer any questions you may have about our programming.

After successfully completing the On Ramp Program, then you are ready to start participating in our CrossFit classes.  Our staff will help you determine what membership packages is the best fit for you.

If you have any questions please contact us via email

If you are ready to sign up now, then follow this link, ON RAMP PROGRAM FOR $99 .  Select the day that you would like to get started to start the payment process.  Don’t worry if you aren’t sure about the day, because after you complete the purchase you are going to email us and we can schedule the specific day and time for your first class!!!


The Warm Up

The group warm up is instructed and lead. Warm ups are specific and geared to prepare each member for the strength/skill portion of the workout then followed by the conditioning element. These movements mimic and set the stage for the exercises/movement patters that you will see in the WOD.

Skill & Strength

The strength and skill component of our WOD (workout of the day) focuses on many of the core and compound lifts (Squat, Deadlift, Clean etc.) but in addition to that, we also incorporate various complimentary and accessory exercises to build each members strength foundation. We pride our program on the balance of strength exercises to compliment the core lifts and to prevent overuse injuries. The strength/skill component is followed by the metabolic conditioning component of your WOD.

The Metcon

Now this is what you’ve heard CrossFit is all about; the gritty conditioning workouts that leave you in a puddle of sweat and feeling physically and mentally destroyed afterwards! Everyone loves a good conditioning workout that puts you on your butt, but even more important is balancing your conditioning. Suffice it to say, you cannot go 100% max effort everyday or do met-con’s that are 25 min long everyday as well. Finding a balance between movements that will help you improve your fitness, that compliment your strength work and enables you to workout the next day is where the art of programming comes into play. The number of exercises in each met-con is typically between 1-3. During certain periods of our programming cycle we will test/retest certain met-con’s to gauge improvements in fitness level.