The "WOD" or Workout of the Day is a traditional CrossFit training class. Participants can expect to see bodyweight/gymnastics movements, olympic lifting, power lifting, running, rowing, kettlebells, and more combined in a workout designed to build strength and conditioning across short, medium, and long time domains.
Within the WOD class, a trainer will guide participants through a warm-up, movement practice, and appropriate scaling options and modifications for the workout based on readiness level, preexisting injuries, and mobility.
The endurance class includes many of the same movements you might see in a CrossFit class, like kettlebells, dumbbells, and medicine balls, and rowing, but does NOT include any barbell work or higher skill movements. For this reason, OnRamp is NOT required to join these classes. Workouts are programmed for athletes who are training for longer duration efforts, for example: marathons.
Our Weightlifting Program is offered as an add-on to a regular CrossFit membership. It is scheduled in 6-week increments, alternating with the Gymnastics Class. The program is designed for those who’d like to spend extra time practicing Olympic Lifting and strength training movements. Athletes can expect to focus on snatch and clean&jerk technique, and to perform other lifts and accessory movements that will benefit those olympic lifts (ex: front squat, back squat).
The gymnastics program, like the Weightlifting Class, is an add-on option to a regular CrossFit membership and offered in 6-week blocks. The program is designed for those who desire an increase in bodyweight strength and body awareness, as well as improved positioning and mobility. There are no skill requirements to participate - all levels are encouraged to sign up.
Optional Extra Work Programming
The Optional Extra Work programming is intended for those athletes who are interested in competing recreationally in the sport of CrossFit. You can expect to see additional high skill gymnastics work, weightlifting, and/or accessory work scheduled either directly before or after the regular GPP class. The optional work program is self guided (i.e. not performed in a regular class setting). This programming is posted, free of charge, on our social media accounts.
If you are…
interested in competing in the sport of CrossFit
very familiar with all major CrossFit movements and their variations
able to put in an extra 30-45 minutes of work outside of the regular GPP class setting to improve weaknesses, train lifts, and practice gymnastics skills
are comfortable performing this extra work in an un-coached or minimally coached setting
…then this program is for you!
One-on-one training is available at a cost of $60/hour for those who prefer a more private setting. For more information and for scheduling options, email firstname.lastname@example.org.