On Ramp
Overview
On Ramp is an introductory program designed to familiarize participants with the movements, skills, and intensity of CrossFit. It runs over 6 sessions: that’s 6 little slices of workout heaven, just for you! 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!
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.
FAQ
Am I fit enough to do this?
In short, yes! We’re going to start at the beginning — movements will progress from the relatively non-technical to more technical, and workouts will get progressively more challenging. All workouts will be scaled as appropriate to the individual in question. Technique will be emphasized to ensure your safety and success in our higher level classes.
What if I need to miss a session?
Attendance at all 6 sessions is very important, since sessions build on each other. Please let us know as soon as possible if you will be unable to attend a session, as you will need to schedule a private make-up session ($40 per session additional cost.) You can reach us in person, via e-mail (contact@crossfitvirtuosity.com,) or by phone at (917) 720-6551.
I have an existing injury – can I still participate?
Come talk to us about the nature of your injury. More than likely we will be able to adapt the program such that you will still be able to participate!
These workouts seem way too easy! What gives?
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.
What To Bring To Class
A Good Attitude!
It’s pretty much guaranteed that you’re going to run into some things that you just plain suck at. It’s also pretty much guaranteed that there will be at least one thing you’re pretty good at! Leave your ego at home: trust us, if you bring it along it’ll just get in the way.
Stretchy Pants!
You’ll need to be able to get down into an air squat. Ideally, wear some pants that stretch so that your movement won’t be restricted, and especially so that you don’t accidentally split your pants right down the middle of the ass at the bottom of your squat (yep, it’s happened!) Shorts should be a bit stretchy too.
Something To Keep You Warm
When it’s cold out, the gym is relatively cold. It won’t feel cold while you’re working out, but you should bring a hoodie or suchlike to keep you warm during the warm-up and cool-down.
Water
We have water available for sale if you forget yours, but we recommend you give the environment some lovin’ and bring a nasty-chemical-free water bottle of your own.
