Fundamentals Course for those who are new to CrossFit
All new members without prior CrossFit experience at a registered affiliate are required to go through our On-Ramp course before joining our regular group CrossFit classes. Our On-Ramp program consists of four 1-hour sessions with one of our coaches (sometimes 1-on-1, sometimes in a small group, depending on if there's other new members signing up at the same time).
Your On-Ramp coach will teach you the fundamental movements of CrossFit, along with ways that you can modify & scale workouts/movements to fit your abilities. The On-Ramp program is a 1-month membership, so after completing your 4 sessions, you’ll have the rest of the month to come to our regular group CrossFit classes. The On-Ramp process typically allows people to get accustomed to our classes & decide whether they want to continue for a longer period by signing up for one of our regular CrossFit memberships.
To get started, you'll first need to complete a free consultation with us (sometimes 1-on-1, sometimes in a small group, depending on if there's other new members signing up at the same time). During this time we will give you a tour of the gym, discuss your goals & health background, answer any questions you may have, give you our spiel, etc. If you decide to sign up, this is also when we normally schedule your 4 on-ramp sessions.
regular CrossFit classes for experienced individuals coming
from another CrossFit affiliate, & On-Ramp graduates
Being made up of constantly-varied, functional movements, CrossFit is a training philosophy that coaches people of all shapes and sizes to improve their physical well-being, strength and cardiovascular fitness in a hardcore yet accepting and encouraging environment.
A typical class period at CFA has 4 elements: brief, warm up, strength work, and workout of the day (WOD). Our classes start out with the brief, which is when the coach gathers everyone around to go over the day's programming. Next, the coach leads the class through an intentional warm-up. From there, the coach guides the class through the workout(s), checking in with athletes individually, providing cues/corrections/feedback, enforcing scaling in order to maintain the desired stimulus/intensity, overseeing the class as a whole throughout the duration (60 minutes), & prioritizing safety. Everything we do is scalable, so everyone can join in, despite their fitness level.
CrossFit-members & non-CrossFit-members welcome,
no On-Ramp required
Despite appearances, CrossFit and Yoga are perfect partners. Incorporate yoga into your training regimen to improve flexibility, mobility, balance, intentional breaths, strengthen stabilizer muscles, expose imbalances, and reduce injury risk.
You needn’t be super flexible or possess a Zen master’s level of concentration. Yoga is a lot like CrossFit in that it is scalable! You don’t fit the pose; the pose fits you. And if you do not do CrossFit, you can still benefit from our Yoga classes, and are more than welcome! Our yoga instructor walks and talks the class through the flow, showing what to do, and thoroughly/understandably explaining as they go, while offering modifications and providing props/hands-on help when needed.