“I had a few expectations about On-Ramp when I started. I knew because it was CrossFit that I would still get in a great workout, and I ended up getting even more than that,” said Sarah Cross of CrossFit Central.

Proper form in a CrossFit workout is critical to maximizing the benefits of a WOD and preventing injury. The CrossFit Elements program is designed to ensure clients the safety and confidence that they need to move on to a CrossFit class. However, sometimes clients need additional time spent on the functional movements learned in Elements, as well as increasing their strength and endurance before starting a Coed or Women's Only Program. CrossFit Central has developed the new On-Ramp Program to address this need and give personal attention to clients that need to improve their form while still getting in a good workout.

Each On-Ramp class has three components: proper form, strength, and a workout. After four weeks of On-Ramp, if proficiency and competency has been shown while performing a specific set of skill-oriented CrossFit tasks, the individual is able to move on to a Coed or Women's Only class. If a person is completely new to CrossFit and is intimidated by the WODS and completing the workout successfully and safely in a class, the On-Ramp Program is the perfect option. Robert VonDerAu, who attends the On-Ramp class with Coach Travis Holley, wanted to ease in to regular CrossFit classes and joined this program to work on techniques and his cardiovascular shape. Robert's experience with CrossFit would have been much different had he gone straight to a CrossFit Coed class. "I wouldn't have been as mentally prepared as I am now," says Robert, "so I probably would have wanted to quit halfway through a class." Robert was also able to correct his form with the help of Coach Travis. With proper form, he can now complete WODS without concerns of injuring himself.

The On-Ramp program is not just for those totally new to CrossFit. Sarah Cross, who joined CrossFit Central in 2008, shortly after had two children and stopped attending classes for almost a year. In August 2009, she came back to CrossFit Central and enrolled in regular CrossFit programs. Forty pounds over-weight and suffering from joint paints, Sarah was struggling to complete workouts. When she heard of the On-Ramp Program, she knew it was the right program for her and immediately joined. This class allowed her to scale the workouts to her needs and focus on technique, all while getting in a great workout. "On-Ramp was just what I needed to get myself back on track."

The personal attention that you get from the Coaches in the On-Ramp Program is critical in developing the basic skills that you need to move on to Coed or Women's Only Class. Instruction of the movements is the foundation of the program. "It was because of Travis' instruction that I was able to do a real box jump for the first time, instead of step-ups." Not only that, but in two months Sarah was able to increase her Shoulder Press by 10 lbs, Front Squat by 15 lbs, and Deadlift by 20 lbs, which is more than she ever gained in regular CrossFit programs.

"Being a mother of two young kids aged 2 and 8 months, nothing defines my life more than "functional movement". In OnRamp I was able to get the extra help I needed so that I could continue to become more and more fit, and advance my skills in CrossFit, without the pressure I used to put on myself to just "get through" the workout. Now I know I can do more than that, and leave class still feeling "functional" and not completely wiped out or injured."

The On-Ramp Program is designed for men and women of all ages who need extra instruction between Elements and a Coed or Women’s only class. Clients can expect to learn and get comfortable with the foundational CrossFit movements, all while getting a great workout in. For more information on the On-Ramp program, click here.