Getting Started with the CrossFit Renaissance On Ramp Program

You don’t have to be great to start, but you have to start to be great. -Zig Ziglar

If you are new to CrossFit, you will get started with the CrossFit Renaissance On Ramp program. The program is built to introduce you to the fundamental movements that you will be training in our CrossFit programs, and to refine and improve your movement patterns. This includes aerobic exercise (cardio), weight lifting with barbells and kettlebells, as well as body weight movementments burpees and pull-ups.

Perfection is not the goal for On Ramp.  Over the 5 – 30 minute classes, our goal is that you understand how we want you to move, and what the coach means when they give a correction in class.   You’ll start your group classes with more confidence, improved movement quality and a basic understanding of how to stay safe in the gym!  

Whether you are new to fitness, or a seasoned athlete, the OnRamp program at CrossFit Renaissance will improve every workout you do for the rest of your life!

Click here to book an intro to learn more about this and other programs.

Who is the right fit for CrossFit Renaissance’s On Ramp Program?

The right fit  has nothing to do with your physical abilities, and everything to do with your character. We protect you, our members and our staff from anyone who might add negativity, say things that promote body shaming and people who aren’t interested in being coached. 

As long as you are kind and coachable you will excel at CFR!

CrossFit Renaissance is a fitness, nutrition and mindset coaching company. We want you to start exercising, find a program you love, create healthy habits, and never stop.

Because we designed our programs with you in mind, we created the On Ramp program to set you up for long term success.  

To us, long term success means:

  • You are more fit, more healthy and more happy than you were before you started training with us. 
  • It means you have learned how to make health and fitness part if your everyday lifestyle. 
  • And it means you are seeing the results that YOU came to us to see!

What is the CrossFit Renaissance OnRamp Program?

We know that some people prefer personal training – an environment that allows for focus on your body at all of its limitations, strengths, weaknesses and pain, others prefer small group classes – gain community, cheer each other, feel the energy and maybe even go to brunch together! And then others prefer a hybrid approach to fitness, where you have the focus you need with personal training coupled with the small group class environment. Which one are you?

Whatever works for your body AND your mind, our On Ramp Program has you covered.

Our On Ramp coaches you through proper technique in all 6 Foundational Movement patterns so you move safely AND we learn about how YOUR body moves along the way.

Click here to schedule a conversation about On Ramp.

How does the On Ramp program at CFR help me?

With the CrossFit Renaissance On Ramp program, you’ll start your group classes with confidence.  We’ll know more about you – including your limitations and fitness level – and you’ll know more about how we look at movement and how to approach your new training program. You don’t just sign up and start lifting heavy and pushing yourself to your max every class. Those are both quick ways to get hurt and feel frustrated, and end up quitting… again. 

Have you been there? I know I have!

Our On Ramp program is designed to make sure you get the benefits of exercise that show up in your every day life.

Since we train you for what life throws at you outside these gym walls, we have to start by mastering the foundations in order to build upon them.

What are the 6 foundational movement patterns?

The 6 foundational movement patterns that are found in every day life are: squat, hinge, lunge, push, pull and carry.

  • Squat: Sitting on the toilet, getting in and out of a car, sitting on the couch
  • Hinge: Picking something up that you dropped, bending over to pet a dog, picking up a child
  • Lunge: Helps you get up off the floor, walking up stairs, hiking
  • Push: Pushing a child on a swing, push yourself off the ground, push a car that is broken down
  • Pull: Pulling something off a shelf, pulling someone up off of the ground
  • Carry: Carrying a child, groceries, moving boxes, laptop bag

We do teaching and assessment of each of these movements patterns by providing you with personal training sessions  to start.  That’s On Ramp.   After that, you begin either group classes or continue with personal training sessions to reach your goals. If there is more focus needed to excel in these foundational movements, we won’t hold you back from joining classes if you feel ready, but we will continue working with you as needed to improve along the way.

If you’d like to learn more about our OnRamp program at CrossFit Renaissance , set up a 10 minute chat with me! Click here to book a chat about OnRamp.

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