wod

WOD = Workout of the Day.

Composition: Unless otherwise noted, all training offered by CrossFit  is performed in a group setting, at a pre-determined time. Each group training class offered on a particular day conducts the same workout of the day, or “WOD” – If you miss a morning class, you can pick up an evening class without missing a beat. Classes are lead by a CrossFit trainer or coach. Group Training Classes are infinitely scalable according to the needs, strengths, and weaknesses of each athlete. Additionally, select elements of each workout can be customized to suit the capabilities, fitness-level, or fitness goals of each attendee.


Wodify - we have a system where you will keep track of all of your workouts to prove your progress and will show to never regress through our programning.

Structure: Consistent with CrossFit programming guidelines, few – if any –  Group Training WOD’s will take more than 30 minutes to complete. That said, participants should still expect to be in the gym for one hour. In addition to comprehensive warm-up and cool-downs, time between the WOD and the Warm-Up / Cool-Down is spent instructing and practicing movements designed to both increase skill competency and improve mobility.

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 intensify it with more variation and skill. We will be showing you movements that begin with the relatively non technical and progressively more technical.

It is important you are here for each session as these movements build on one another. There will be a workout at the end of each session which will get progressively more challenging as the course progresses.

We would love you to take before and after pictures to keep track of your progress. Be proud of it.

On ramp