New CrossFit Athletes
It can be intimidating walking into a CrossFit gym for the first time. We have created this program to make you feel like you’re in the right place!
About On-Ramp
People that can sustain a workout program for 18 months will workout for the rest of their lives. It is our goal to help you reach that 18-month mark, and data suggest that those that go through an On-Ramp Program are significantly more likely to succeed than those who do not.
The On-Ramp Program is a 3-Month program which is designed to understand your fitness goals, create a game-plan, coach you through the movements in 1-on-1 personal training session so that you may progress into our Group Fitness Classes as safely as possible.
On-Ramp Timeline
Day 1
Our first meeting will be your Free Introductory Session. Here, we will assess your baseline and understand your fitness goals. We will make recommendations for steps to take in your fitness journey.
Day 2 – 15
During this phase, you will be working 1-on-1 with your coach to learn new movements, understand how to scale workouts to suit your skill level, and get more comfortable with being in a gym environment.
Day 15 – 30
In this phase, you will begin to participate in Group classes. This is where your fitness habits are formed. By showing up regularly in this phase, you’ll get used to working fitness into your every day routine.
Day 31
During this phase of On-Ramp, you will be introduced to the nutrition coach who will give you important nutritional advice. When you’re training in the gym, you’re on playing offense to meet your fitness goals; however, you really need to improve your defense and this session will help you understand the habits to cultivate outside the gym to ensure your success.
Day 31 – 60
Continue to workout with the rest of the group. At this stage, you will start to see a number of improvements–clothes start to fit better, maybe you’re seeing muscles you didn’t realize you had, and you’ll have more energy!
Day 61
Two-thirds of the way through the program, you’ll have another meeting with your coach to see how you’re progressing and identify if there are any areas where we need to modify the game plan.
Day 61 – 90
Continue working out in group. By now, you’ve likely made a number of new friends and you’ve become a part of the community
Day 90
Now we retest to see how you have progressed in the 90 days!
