21 Sep 2013
Many people can talk about wanting to get back into shape, get fit, or start working out. These students took action and committed to doing so.
Check out our Getting Started and Schedule & Fees page to see if you are up to the commitment and challenge.
If you think you are, contact us at [email protected] to RSVP to attend our orientation and workout assessment session to take the first step towards taking back your fitness.
07 Sep 2013
Up to the challenge of changing your life? These students were. Our first day’s orientation and workout assessment session is very simple, but as many of our veteran students have come to understand, simple does not necessarily mean easy.
Our latest class of students took on the challenge of going through our assessment, committed to the enrollment in our Fundamentals Course, and came out the other side with more measurable improvements in cardio endurance, stamina, strength, speed, power, agility, flexibility, balance, coordination, and accuracy.
Beyond that, our goal was to help these students acquire the basic tools they need to begin their CrossFit experience and benefit from life long training results. We congratulate Nicole, Sandro, Albert, Alex, Alan, and Airene for successfully graduating from the Fundamentals Course. We’ll be looking forward to introducing these new students to the rest of the 101 community where the real fun starts!
Contact us at [email protected] to RSVP to attend our orientation and workout assessment session to take the first step towards taking back your fitness.
Kat’s been guided through our fundamentals course by Coach Annie and it’s been good to see her progress in her core strength and quality of movement. She’s worked hard and we’ll be looking forward to introducing her to the group classes this week. Kat’s favorite workout so far has been “Fran”
Chester has completed his course as a part of Coach Wallee’s group. Chester’s looking for some friendly competition to up his fitness game so we’ll look forward to seeing him continue his progressions where the real fun begins in our group classes.
We would like to welcome Brian, Jenny, and Erika who recently started up their courses with Coach Huy and Coach Annie. On Ramp students Tyler, Daniel, and Rohan are heading towards the tail end of their On Ramp program and will be retesting their baseline numbers next Monday. On Ramp student Nate continues to progress under the watchful eye of Coach Annie. Time always flies so quickly when taking students through our course!
To find out if our expression of CrossFit is a right fit for you, contact us at [email protected] and schedule to come in for one of our orientation workout intro sessions.
23 Mar 2013
Our next free orientation workout sessions are scheduled for Monday March 25th at 7:30am, 12:30pm, and at 7:30pm. Please email us at [email protected] if you would like to RSVP to attend one of the sessions and experience our training program.
Check out our current students who are progressing through difference stages of the course or check out our Beginner’s Section for more posts on our On Ramp students:
18 Feb 2013
“Crawl, walk, run.” The start of a person’s introduction into CrossFit is especially important to us because it could mean the difference between just a challenge a person takes on for a few weeks versus a life long resource for personal development.
If you’ve ever tried to start a friction fire before, the type where you rub two sticks together, you’ll find out that it not only takes a significant amount of energy to get an amber started, but it also takes patience, skill, finesse, and perseverance to be successful in the endeavor. We’re here to help teach these On Rampers on how to start that fire within themselves and then ultimately, how to continue to sustain that fire for the rest of their lives.
If you’re looking for a fitter life, contact us to RSVP for a private 1-on-1 intro or to attend one of our free group orientation workout sessions:
Feb 18th at 7:30am or 8:30pm, Feb 27th at 7:30pm, Mar 1st @ 7:30pm
15 Jan 2013
For people who have never tried CrossFit with us, they just won’t understand how effective, and by effective, I mean devastating, a 10 minute workout can be. These On Rampers, half way through our fundamentals program, are coming to understand that there’s a big difference between group exercise classes vs group performance training. No dancing here, unless you count people’s quivering legs as they squat a dance move.
Keep it up On Rampers, earn your performance into the group classes.
16 Nov 2012
1) You may ask yourself why we focus on the Olympic lifts (the snatch, clean and jerk) as much as we do and the answer is that out of any movements we do in CrossFit, they train the most physical skills out of any that we perform in CrossFit. Strength, power, speed, stamina, flexibility, agility, coordination, balance, and accuracy are all majorly involved when performing the lifts. And because of the explosive nature of the lifts, we can get fitter without causing the body to be too sore to perform for the next workout. The short answer is practicing the lifts will get your fitter quicker.
If you look at this really cool breakdown of the CrossFit Games Open movements, you’ll see that the snatch was the heaviest favored movement in all the competition. That means that the better you are at the lift, the better chance you will have of competing at a higher level.
Keep working on your fundamentals. I will state it right now, every single CrossFit 101 student will be competing in the CrossFit Games Open. It’s an experience too good to pass up and it’ll be here before you know it.
2) As our community continues to develop, we ask that you make sure you know each other’s names in class. If you don’t know someone, please introduce yourself, it’ll keep the community tighter and these relationships can help improve your training results.
3) The word of the day is: fortitude. We’ll be randomly asking students what the word of the day is tomorrow, if you fail to respond with the right word, burpees will be issued. It pays to read and pay attention to details.
Main Group Workout
7×1 hang power snatch + power snatch
7×1 hang power clean + power clean + push jerk
In teams of ~3
Complete as many rounds as possible of in 10min of:
2 shoulder to overhead
3 front squats
Only one team member may be working at a time and an entire round must be completed before the next team member can start.
111412 Team Thruster
11 Nov 2012
We got some leaders in this class folks. We are proud to announce that Class 38 has completed our 4 week program and has met its requirements to move on to the regular group classes.
If you think you got what it takes to train with our CrossFit 101 community, RSVP to attend one of our free orientation sessions and prepare to change your lives for the better.
November Orientation Workout Sessions for On Ramp Class 39:
Nov 12th 7:30am, 12:30pm, or 7:30pm
07 Oct 2012
Another class makes it through our On Ramp course. It takes a special person to come in for our intro day, from there, it takes courage and commitment to enroll into our course. Now, it’s time for these On Ramp graduates to carry on the fundamentals that they’ve set and continue their progression in our Group classes. If you want to see if you have what it takes, email us at [email protected] to RSVP to attend our intro sessions (every 4 weeks) for On Ramp Class 38.
Free Orientation Workouts for On Ramp Class 38
Oct 8th @ 7:30am, 12:30pm, 7:30pm
26 Jul 2012
Every class has its unique character and I would describe this class as apprehensive. You can see it on the On Rampers’ faces every time they step into the gym. But, what defines this class is that as apprehensive as they might seem, they put in the work and they come back for more.
We’ll claim that CrossFit is simple, and effective, but we’ll never claim that it is easy. If you’re looking for an easy training program, we’re not it. If you’re looking to challenge yourself and really maximize the potential you have, email us to RSVP for one of our upcoming orientation workout sessions. Keep it up Class 35, you got one more week to pick up the skills you’ll need to survive AND thrive in our regular group classes.
Free Orientation Workouts for On Ramp Class 36
July 31st @ 8:30pm
Aug 6th @ 7:30am, 12:30pm, 7:30pm
Aug 7th @ 8:30pm