On Ramp

The majority of new clients that join Mission CrossFit haven’t had any experience with CrossFit. Therefore, all new members start with our “On Ramp” Program. It’s designed to introduce you to the CrossFit methodology, the core CrossFit movements, and the intensity of the workouts. Our On-Ramp program is so effective that, on average, we see about a 24-25% gain in performance amongst any athlete that completes it! Just like CrossFit as a whole, the On Ramp is a learning experience, not a gut check. You can’t “fail” the On Ramp. After you complete the 12-day course, you’ll be ready to jump into any of our daily group classes and start moving safely, efficiently, and effectively.

How much does it cost?

The On Ramp is included in your membership  You get the entire 12-day program, including the hands-on, individual coaching and our Mission CrossFit Log Book to record your progress. That’s a cost of only $14.92/day for a hands-on training session with one of our exceptionally trained coaches! You won’t find that value at a Globo Gym!

When Can I Start?

You can sign up for and start the On Ramp at any time, and you can come as often as you’d like, until you complete all 12 days. We recommend 3 to 4 times a week for best results.

What Will I Be Doing During the On Ramp?

As stated earlier, the On Ramp is designed to introduce you to the CrossFit methodology, the core CrossFit movements, and the intensity of the workouts. You will be running, jumping, rowing, and throwing balls in the air. You’ll be performing Squats, Deadlifts, Presses, Ring Rows, Thrusters, Lunges, Pull Ups, and Sit ups. You will sweat. Don’t worry though, everything is designed to scale to your ability. We’ve had elite athletes, as well as elderly retirees that haven’t lifted a weight in their life, all successfully complete this program. So you will too. Everyone that participates in the On Ramp program, completes the following 12 core workouts, learns about and participates in warm-up routines and post workout stretching routines. During each session will also cover the CrossFit Methodology and answer any questions you have.

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
12-9-6 10! 3 Rounds 3 Rounds 3 Rounds 5 Rounds
200m Run Deadlift 300m Row 200m Run 300m Row 7 Wall Ball
Ring Rows Press 10 Thrusters 10 Lunges 5 Knees to Elbows 7 Ring Rows
Push Ups 10 Jumping Pull Ups 10 Push Press 7 Push Ups
Squats
Day 7 Day 8 Day 9 Day 10 Day 11 Day 12
400m Run 10! 3 Rounds 10min AMRAP 20-15-10 12-9-6
30 Lunges Hang Power Clean 400m Run 10 Dumbbell Snatch 200m Run 200m Run
15 Ring Rows Ab Mat Sit Ups 15 Push Ups 10 Lunges Kettlebell Swings Ring Rows
15 Thrusters Jumping Pull Ups Push Ups
15 Knees to Elbows Squats
400m Row

By the time you’re halfway through this program, you will be completing the warm-up and stretching routines along side the main CrossFit class. The intensity of each day gradually increases so, by the time you complete this program, you can comfortably jump right into the main CrossFit group class.

What should I bring to the On Ramp?

The only thing you really need to bring to the On Ramp is you, excited and ready to workout.   You will run a short distance on your first day so wear clothing and shoes you are comfortable running in.  A bottle of water and a sweatshirt if it’s cold out.  We ask that you arrive 10-15 minutes prior, to fill out the proper paperwork, on the first day. Other than that, have fun, ask as many questions as you’d like, and push yourself to see what you can really do.