What is On-Ramp?

The aim of the ON RAMP is to expose you to the fundamental movements used in CrossFit and to work on your skill development. We will prepare you to enter the CrossFit classes knowing that you can confidently carry out the movement safely and efficiently and that you are aware of and comfortable scaling to your desired intensity level. The movements of CrossFit that will be covered are:

Back Squat
Front Squat
Overhead Squat
Push Press
Push Jerk
Olympic Lifts
Split Jerk
Pull Ups
Handstand Push Ups
Push Ups

These are just the basic movements; we will also be teaching you Kettlebell skills for conditioning, gymnastic skills for midline stability, Plyometric skills like box jumping, jump rope work. All these and many more will be covered in the On-Ramp

Each On-Ramp course will start with benchmark WOD. We encourage you to test your abilities again months after your On-Ramp session and guarantee you will see a significant improvement in your performance.

Upon completion of the On-Ramp you are free to attend any CrossFit class. This is just the start of your CrossFit journey; With CrossFit now part of your lifestyle, you will be constantly motivated, encouraged and inspired to reach higher heights.

Why start with On-Ramp?

At Edgewater Park CrossFit we offer a comprehensive On-Ramp Program designed to help new athletes learn about CrossFit. If you would describe yourself as any of the following, then the EWCF On-Ramp Program is right for you, and you MUST COMPLETE THE ON-RAMP before joining in normal classes:

    • You are starting your first fitness program.
    • You are just starting a fitness program after a long period of inactivity.
    • You exercise regularly, but have no previous CrossFit Experience.
    • You have previous CrossFit Experience, but have taken at least 8 months off.
    • You want to gain a thorough understanding of CrossFit fundamentals.

Once you have completed the On-Ramp you can take part in the CrossFit group classes. Group training is excellent for motivation and you will always push harder training together than what you will training alone.

A typical CrossFit class will consist of the following:

    • Warm up
    • Skill/Strength work
    • Talk through the WOD with scaling options
    • WOD (workout of the day) published daily on the EWCF website Click here to check it out!
    • Cool down stretching

Remember the WOD is scalable to your ability/skill level so no matter what, you always get a good workout.

At Lincoln Park CrossFit we encourage our community to grow as one, upon completion of your WOD feel free to hang around and encourage each other, work on mobility or technique, share tips or ask any questions.

Sign up for On Ramp follow this link.

Questions e-mail info@edgewater-crossfit.com