CrossFit Vis Performance's four week (twelve class) On-Ramp foundations course is a pre-requisite for advancing to our CrossFit classes.
On your first On-ramp class, we will conduct an 'inbound' fitness asessment for the coaches and yourself to quantify your baseline fitness. This will also provide the coaches with the understanding to provide you with the safest workout environment possible.
We are experts in teaching you olympic lifting, power lifting, gymnastics, and more through our On-ramp program. And, over the next four weeks, we will then teach you the nine fundamental CrossFit movements:
1. Air squat
2. Front squat
3. Overhead squat
4. Shoulder press
5. Push press
6. Push jerk
8. Sumo-deadlift high pull
9. Medicine ball clean
These exercises make up the bulk of the technical movements that create our sport. We, also, affectively teach you other technical skills including kettlebell swings, kipping pull-ups, rowing, and much more. On-ramp is an integral part of the getting-started process when joining a CrossFit gym. You want to invest in properly learning these movements before performing intense CrossFit workouts.
A typical On-ramp class will include the following:
1. Short warm-up
2. Past skill review: improving skills learned from previous sessions
3. Techniques to improve flexibility
4. New skill training: each session you’ll learn a new skill
5. A workout encompassing the new skills learned that day
On your On-ramp graduation day, we will then repeat the baseline fitness test completed at your first On-ramp class. You will be amazed by the results and you will also receive a free CrossFit Vis t-shirt!!
On-ramp graduates will proceed to participation in the regular CrossFit WOD classes.
The CrossFit Vis Team