Getting Started
Method 1: Jump Right In, The Water’s Fine!
To start training with us, choose a class that looks interesting, show up, and try it. All of our classes are open — we don’t require that you go through any kind of intro course before jumping in. Having said that, if you are new to CrossFit, we highly recommend that you start with our month-long On Ramp course (see method 2) — this will get you up to speed on the basic movements and intensity of CrossFit.
Method 2: Ease Into It, One Toe At A Time
On Ramp is a month-long program designed to familiarize participants with the movements, skills, and intensity of CrossFit. Over the course of twelve sessions, we’ll spend lots of time reviewing the basic exercises and getting you comfortable with the movements that you will come to love (and fear) as you train with us. This course is perfect for beginners, veterans who want to review the basics, and those of you who want to get off the couch but don’t know where to start!
The next On Ramp course begins Monday, March 15th, and runs Monday, Wednesday and Friday at 7pm through Friday, April 9th. Sign up by stopping by in person, or reserve your spot in advance online!
Note: To receive student, military or law enforcement discounts you must sign up in person with valid ID.
Overview
- Program duration is 4 weeks — 3 hour-long classes per week.
- Attendance at all 12 sessions is very important, since sessions build on each other. If you skip a session, you will have to make it up privately with an instructor at an additional cost of $40 per session. If you know in advance that you can’t make all 12 sessions, come talk to us about how we can work around your schedule (or send us an e-mail.)
- Movements will progress from the relatively non-technical to more technical.
- Workouts will get progressively more challenging.
- Technique will be emphasized to ensure your safety and success in our higher level classes.
- Each class will consist of a warm-up and review of skills from the previous class. We’ll then cover the skills listed on the syllabus, moving you towards comfort and proficiency. We’ll finish with a fast, intense workout and some cool-down / stretching.
- Assignments for each class will be specified on the On Ramp syllabus you will receive when you sign up. You will be expected to complete assigned readings / watch videos for each class. We’re not going to drown you in literature — the readings / videos should take a maximum of 15 minutes per session.
- Workout difficulty will depend in large part on what you put into them — we will expect you to give it your very best every time. If the workouts seem easy, you aren’t doing them right! If you’re not feeling it, let us know and we’ll set you straight! Our goal is to ramp you up to the level of intensity and output that we expect in our higher level classes.
Before You Begin
Prior to the first class, you should subscribe to the CrossFit Journal online ($25) Many of the assigned readings and videos throughout the course will be taken from the CFJ, so it’s important that you sign up!
Read the following articles and watch the following videos to get a general idea of what on earth is going on here!
- What is Fitness? (pdf / Greg Glassman)
- What is CrossFit? (pdf / Greg Glassman)
- Nutrition (pdf)
Cost
$175 for 12 classes: the same as our usual 3-class-a-week membership. Student and MIL/LEO discounts can also be applied to On Ramp.
Questions? Concerns?
Shoot us an e-mail at contact@crossfitvirtuosity.com and we’ll sort ‘em out for you!
