Q.) So how do I get started?
A.) You can call 925-743-0222 or send an e-mail to firstname.lastname@example.org to let us know that you would like to get started. From there we will set up your onramp classes.
The onramp classes are very important and are an introduction to the movements that we perform. These are intense workouts and done improperly can end up in some yucky stuff! We have a method to the madness, there are a total of 7 sessions that are required before feeding into the regular class schedule. In these sessions you will do crossfit workouts, just that the first half hour of each class we will teach and practice the movements and the second half is the meat and potatoes. These sessions also allow us to assess your fitness levels and help you with nutrition and flexibility issues. We don’t want to just throw you in the fire so to speak, as we can start with a more scaled back workout if needed.
In these classes we cover squats, presses, kettle bell swings, Olympic lifts (snatch and clean), etc. If you can show proficiency in technique, we will clear you for the regular classes. Once one of the trainers either Travis or Chad clears you for the regular classes, you will be ready to rock! If we feel you need more help, the trainer will speak with you about working on more technique.
Q.) What times are the onramp classes being run?
A.) The on-ramp foundations training starts the 1st and 3rd Monday of the month. New CrossFitters need to complete the foundations training. The on-ramp classes will run Monday, Tuesday, Thursday and Friday as a practice day. On-ramp class times are below or by appointment. Please schedule your on-ramp as we can only on-ramp 3 people at a time so that we can give individual attention.
|Monday and Friday||Tuesday and Thursday||Friday|
|11:00 AM||6:30 – 7:30 AM||Practice Day|
|3:00-5:30PM By Appointment||11:00 AM|
|5:30-6:30 PM||3:00-5:30 PM By Appointment|
|6:30-7:30 PM||5:30-6:30 PM|
Each class builds on the next, if you miss a class our trainer Chad will set up an alternate time for you to finish up your onramps.
Q.) What if I don’t want to do the onramp classes? What if I have experience lifting weights and want to just jump into a class?
A.) We understand that it may seem pointless, but we promise you there is a lot to learn and if the movements are done wrong at a high intensity that equals a recipe for injury. Give it a chance, like we said before if you show proficiency in the movements we will clear you for the regular classes.
Q.) How many days a week should I come in?
A.) It is recommended that you come in no more 3-4 days a week. Since CrossFit is intense, it’s good to let the body recover between sessions.
Q.) What if I have already been doing CrossFit, do I have to go through the onramp classes?
A.) If you can show one of the trainers proficiency in the movements in CrossFit we can sign you off for the regular classes.
Q.) So how do the classes work? What is CrossFit?
A.) Every class there will be a workout posted on the board and the website known as the “workout of the day” or we call it WOD. Each day it changes so that you never get bored or hit plateaus in your training program. The trainer will start the class, get everyone warmed up and go through what the exercises are for that day. Since the program is universally scalable, the trainers can work within your current fitness levels. We then say 3-2-1 go… and you go through the workout as fast as you can essentially like a race. This makes the workouts short, intense, but also highly effective in toning, strengthening, losing weight, and just being fit.
Q.) Do you have showers, or baby sitting?
A.) Sorry not now, but it is in our plans for the future.
Q.) What about the first day?
A.) Your first day be sure and bring your voucher, wear some workout clothes, and bring a positive attitude cause we’re going to have some fun! The trainer will have you sign a waiver and ask you some questions as to what you hope to achieve from your experience. We will then have you warm up, teach you some basics and give you a workout. Hooya!.
Q.) What happens at the end of my pre-paid voucher sessions?
A.) We know that CrossFit brings results! Our hope is that this is something that you will really like and that you will want to keep coming and be part of our CrossFit family. We are offering a Super Special for the next month to all the people who decide to sign up after there first week of training. Whether you decide to stay with us or move on, we are committed to making certain you have a great experience and that we give you exceptional customer service.