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-session program which includes hands-on individual coaching. 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 sessions. 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 Row | Deadlift | 10 Cal Bike | 200m Row | 10 Cal Bike | 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 | 15 Cal Bike | 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.
