Transferring from another affiliate? STOP. Please email us include name, how long you’ve been crossfitting, affiliate transferring from and when you’d like to try us out!
Out of Towner-Dropping in? We love meeting crossfitters from other boxes. You are welcome to join any session please click on the calendar and register for whichever class you’d like to attend! If you would like to stay for multiple days or weeks, give us a call or email and we’ll get you situated with a temporary membership. Drop-ins are $20 /We offer a workweek pass for $42. We do have a shower available! Please RSVP before showing up. You are welcome in any class we offer as long as there is space.
—>> SIGN-UP HERE <<—
How To Get Started!
Step #1 try us out, Reserve a spot in our Free Trial classes, typically held on Saturdays at 9:30am as well as sprinkled other days through-out each month. On Saturdays, you’ll get a chance to work out alongside both new and veteran crossfitters. Stay for a while after class to get your questions answered by one of our experienced Crossfit instructors. If you are unable to attend a regularly scheduled free trial, please let us know by filling out the contact form, or give us a call. We’ll do our best to arrange an alternative time for you to come in and give us a try.
Step #2 Sign Up! All brand new crossfitters start in our “CF-101 On-ramp classes“. These classes are geared toward new crossfitters to help you learn skills in a fun but challenging atmosphere! You will learn at least one new skill each day and then do a crossfit wod. We promise YOU CAN DO CROSSFIT! You do not need to be in great shape, but you will need to have a positive attitude and great things will happen! It has been created and designed to help prepare you to enter our ongoing CrossFit Group Classes successfully.
Here is what you can expect:
- We will introduce you to technique and mechanics first, then intensity.
- You will progress from the least technical to more technical movements.
- The difficulty of these WOD’s is ultimately up to you…you will determine your own fate each day! 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.
- This program is intended for you to become safe and familiar with the most common movements so that you can attend any class and feel comfortable with what is going on. There are so many variations of these movements that we could spend 6 weeks on them and not cover them all. You will not become an expert overnight or even in a month. These things take time and this is the foundation for you to build on. Over the coming months your coach will help you refine the movements as you become more fit.
- NOTE: No matter how much you think you know about exercise, I promise you will still learn and get value from the time/money you put into this On-Ramp Program. CrossFit is NOTHING like any other fitness program you have experienced. You will not get the results you want if you skip the basics!
*** YOU MUST RSVP BEFORE SHOWING UP FOR ON_RAMP SESSIONS** – Please Purchase Membership option below and view schedule to RSVP. If a session is full or if no RSVP’s are in the system classes may be cancelled.
Option 1: Small Group CF 101- On-ramp Crossfit Beginner package details:
- Cost: $100 per person for the Intro program
- Once you complete it you’ll get 20% off your first full month or regular membership prices
- 6 days of small group Beginner sessions and 1 day to test out (you may repeat sessions)
- New athletes can choose their workout days as long as they complete all four classes.
- Beginner On-ramp Classes are Monday through Thursdays from 6:30-730(ish) (please check schedule)
- Each day will focus on a general skill, working on perfecting technique and form while building up endurance
- By the end of the program, athletes will be prepared for regular CrossFit classes but will not be expected to be “masters” of any movement
- The on-ramp provides a general knowledge or Crossfit and an introduction to the community.
Option 2: Private Fast Track On-ramp sessions (1 on 1) or (1 on 2) may be arranged for athletes who absolutely cannot make this schedule or who feel need more attention to master skills. Please contact us to arrange a time. (Up to 5 private sessions $300).
Ready to get Started? Select CF 101 New Membership below!
CF 101- On Ramp Calendar All new athletes must complete all skill days. They may come in whatever order fits their schedule best but all required skill days MUST be completed before moving into regular sessions. Your on-ramp coach may have you wod with the regular class on occasion during the On-ramp period.
5 Tips for CrossFit Beginners
1. It’s about YOU.
Better than yesterday is a common phrase you will hear in CrossFit. Essentially, it means you are competing against yourself to improve each day.
When it comes time to throw down in a wod, don’t feel like you have to do everything RX’d or be able to complete 20 rounds of Cindy right off the bat. Go at your own pace. Let the intensity find you. You need a solid foundation of strength and flexibility in order to progress into more demanding workouts. Start light, get your form down, and don’t worry about the mother of three who is deadlifting 250 as you struggle with the bar. Chase your own capacity before chasing the person next to you. Which brings me to my next point…
2. Raise your hand.
It’s your time, money, and most importantly, health. If you don’t fully understand something, ask. If you still don’t get it, ask again. Don’t be afraid to ask for clarification if you don’t fully grasp the concept, or you think others in the class will get frustrated with you for taking up too much time. We were all newbies at one point. We’ve all been there. Learning the mechanics of certain movements like the kip, squat, deadlift, or any of the olympic lifts takes lots of practice and critique from a trained eye. If you need help, just ask.
3. Don’t be too proud to Scale.
Sing it with me now:
Ain’t too proud to scale, sweet darling.
Please don’t leave the wod. Don’t you go.
Ain’t too proud to scale, baby baby.
Please don’t leave the wod. Don’t you go
Be honest with yourself and understand you will not be Annie Thorisdottir or Rich Froning on your first WOD. Every workout has modifications and can be scaled. It could likely take months until you can complete a prescribed WOD. Have fun working towards that! You have to know your own body and its limits. But most importantly, there’s no substitute for common sense.
4. The good news is, it’s always hard.
CrossFit never gets easier. It just sucks less. Embrace the “suck” and the physical pain that accompanies it knowing your body is changing, improving, getting stronger and leaner. The longer you immerse yourself in the suck, the less it sucks. You get stronger, build a greater aerobic capacity, and become mentally tough. All of these aspects, combined with experience, allow you to know when to push yourself and when to back off, so that you can attack each workout to the best of your ability. Soon, you’ll come to love the beatdowns. Much like Kevin Bacon in Animal House, you’ll be screaming, “Thank you sir! May I have another?” Well, maybe not. But you get the point.
5. You have a choice.
Yes, CrossFit can be expensive. But, you always have a choice, its only about as expensive as one trip through your favorite drive thru. You can choose to go out to eat, buy designer clothes, or head to the movie theater. Or, you can reallocate that money to your physical fitness and social life. No one will force you to join a box, but the community that welcomes you will be worth your dinners out and movie nights.
Let’s face it, some of the workouts are not fun. Frankly, some of them just plain suck. I’m looking at you, Hero wods. But when it’s over, you feel a sense of accomplishment and maybe a little queasy. You shouldn’t be pissed that you didn’t get as many reps as the person next to you. Don’t take yourself too seriously. Smile. Laugh. Introduce yourself to people you don’t know. If you’re not having fun, why are you here? Do you enjoy your overall time spent at the gym? Do you enjoy the people, the community, the knowledge and support that it provides?