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CrossFit Journal

What Is CrossFit?

How does a beginner start?
All new CrossFit athletes start in our 2-week OnRamp class which teaches proper body mechanics.  OnRamp also includes a workout. The combination of these elements prepares your body for CrossFit classes.  

OnRamp is offered at limited times however, once you have graduated from OnRamp, you are free to choose a class time-slot that works in your schedule.  Class days/times are listed below.  Before you register please be sure the entire 2-week OnRamp class fits into your life.

OnRamp:  6am or 7pm
OnRamp is Tues / Thursday / Friday small group instruction.  New OnRamp sessions begin the third Tuesdays of the month.

After you enroll, we will be prepared for your arrival and give you our best.  We will count on YOU to be on time and give us your best effort.  Most likely, you will be out of OnRamp in 2 weeks.  If you are severely deconditioned or have difficulty with the movements, we may keep you in OnRamp longer.   

Once you complete OnRamp you can join any class:

2x per week:  $35 per month  
3x per week:  $55 per month
4x per week:  $75 per month
5x per week:  $95 per month


2x per week:  $135 per month  
3x per week:  $155 per month
4x per week:  $175 per month
5x per week:  $195 per month

Current schedule is: 

5am:  M/W/F coached WODs and T/Th open gym
6am - M/W/F coached WODs and T/Th open gym
9am - M/W/F coached WODs only
Noon - M/W/F coached WODs only
3-5pm - CrossFit Kids (no adults working out during kids classses)
5pm - M/W/F coached WODs only
6pm - M/W/F coached WODs and Th open gym
7pm - M/W/F coached WODs and T/Th open gym

Other classes at the Y are included in my membership.  Why do I pay more for CrossFit?  CrossFit is group personal training.  You are paying extra for your goals to be tracked and to have a plan programmed to address them. In other communities CrossFit is $150-$250 per month per person.

What exercises will I be doing?
The "Athlete Education" tab has some great instructional videos.  Please watch and practice.

Is CrossFit for athletes only?
CrossFit is for EVERYONE! We focus on functional movements. These functional movements are essential human movements that we use everyday such as picking things up off the floor, putting objects up on a shelf, pushing, pulling, etc. Any movement and any workout can scaled to fit each individuals needs.

Is CrossFit safe?
CrossFit is safe when done correctly. In the OnRamp classes we teach you proper mechanics for these functional movements, and continue to review them in the regular group setting, as safety is a priority for us. We first teach you proper mechanics, we drill them consistently then we add the intensity.  Remember, any activity can result in injury.  Our goal is to keep you functional for as many years as you are able.

The workouts seem hard. Can people REALLY do them?
The WOD (workout of the day) is made to challenge an elite athlete but that same workout is scaled (modified) to YOUR skill level. When you start, you will be doing a scaled version of the WOD. We change the load (weights), repetitions, rounds, and distances to fit your abilities. Modifying the WODs will help to prevent you from over exerting yourself and helps to curb overwhelming soreness.

How to register:  Visit the Y @ 302 S. Francis.

This video is an excellent representation of what to expect.