Starting CrossFit

The On-Ramp

This is not optional, regardless of your level, if you want to join CrossFit By Design you must complete this program.

This is not a tour of the facility showing you how to use machines and hand you your generic training plan never to see you again. This is your opportunity to learn exactly what your body is capable of, to develop strong movement patterns for a lifetime.

The emphasis of the On-Ramp is on skill development and exposure to our basic movements. It is designed to prepare you to enter our ongoing group classes. We are going to be hammering technique, both to ensure your safety and success at the next level.

We will introduce you to technique and mechanics first, then intensity. We will be showing you movements that begin with the relatively non technical and progressively more technical. If you are already an advanced athlete we will start at higher technical level.

There will be a workout at the end of each session which will get progressively more challenging as the course progresses.

The difficulty of these workouts is ultimately in your hands…the degree that you push yourself will determine how much suffering goes on. The class is called “On-Ramp” for a specific reason…we want to ramp you up to the level of intensity and output that is inherent in our group classes. Shifts in body composition are one of the most motivating ways to measure success. We highly encourage you to take “Before” pictures beginning of the On-Ramp class.

you can start the On-ramp at any time, we recommend you pick a time outside of the class schedule to avoid distractions. Every person looking to train at CFBD must complete the onramp.

The onramp package consists of four one hour personal training sessions and a class pass

Daily Workout

WOD

The WOD stands for Workout of the day. The WOD is constantly varied and has three levels of difficulty, so the seasoned athlete and the beginner can work alongside each other in this fun, intense, and community driven environment. If you find yourself lacking in motivation to workout, train for that race, or just haven’t found a good way to get started on your fitness journey, our exciting, welcoming classes are sure to be just the solution! Our classes are led by the best coaches anywhere, and designed to suit everyone from the beginner to the most experienced athletes. Once you have completed your onramp the WOD will be where will build your functional strength and conditioning.

This WOD combines gymnastics, weightlifting and metabolic conditioning in varying degrees and duration to create unparalleled results. We will employ everything form the seemingly simple air squat to highly technical olympic lifts all while making them workable for every fitness level.

What will life demand of you tomorrow? no one knows and your training should reflect that! Be ready for anything. No matter what your current fitness level you will find the WOD challenging and rewarding. Our coaches will ensure the movements are tailored to suit your needs.

Need Motivation?

Personal Training

We understand group classes are not for everyone. some may thrive more in a one on one atmosphere. If you have very specific objectives that may not always be met in the WOD, have reached a training plateau or are simply not progressing as you hoped you would, we can separately program and coach you towards achieving your personal fitness goals.

In these sessions one of our coaches will help you define and reach your goals in the most effective way possible.


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