ON-RAMP Beginners Course consists of six sessions that are run in small groups or a one-on-one basis that slowly introduces the common movements in CrossFit and helps to condition beginners before they join in on the regular sessions. It will also give those who participate in it a chance to learn their modifications if needed for various exercises.
CrossFit this is the foundational program that revolves around the daily WOD (workout of the day) which is posted the night before at 5pm. All workouts are scalable to all fitness levels and exercises can be modified to meet individual needs.
Obstacle Course Race Training are sessions geared towards preparing those who are looking to complete an upcoming obstacle course race. To develop the strength and conditioning needed during the race, most workouts will consist of running, bodyweight and odd object movements. You will move a lot during these sessions and will have fun playing with things like sandbags and tires.
Personal Training is one on one training with a coach that can be scheduled outside of regular session times. PT sessions can be 30 or 60 minutes and is great for beginners who feel they may need more personal attention or for someone who would like more coaching to help meet a specific goal or improve at a certain aspect of CrossFit (i.e. weightlifting, gymnastics).
CrossFit + Running programs are designed to help you set personal bests in either a 10k, Half-Marathon or Marathon race using CrossFit as a strength and conditioning element to compliment run training. Programs are tailored to each individual based on their goals and fitness level. They are 6-10 weeks long and consist of running 3-5 days a week and CrossFit 2-3 days a week.
Strength Training a personalized strength program can be designed for any member to supplement their regular CrossFit routine. The program could be 1-3 days a week.