CrossFit 204 will be offering its first on-ramp sessions at the new St. James location starting June 29, 2011.

An on-ramp program is used by various CrossFit gyms around the world as a way to integrate new people into the program. Unlike a traditional gym, we don’t just sign you up, hand you a towel and cut you loose among the machines. You are the machine, and we want you to know how to use it properly and safely.

In our program, you will learn exactly what CrossFit is and why it works. We’ll teach you how to perform all the movements you’ll need to get the results you want in the gym. Don’t worry if you don’t know what a kettlebell is or how to do a barbell snatch. We’ll show you!

Some of the movements you will learn include several variations of the squat, as well as the press and the jerk, the deadlift, the clean and the snatch, the kipping pull-up, the kettlebell swing and much more. We’ll make sure you know what you’re doing and can perform all the movements safely and effectively. We believe mechanics and consistency come first.

During on-ramp sessions, we’ll also slowly ease you into the intensity of CrossFit workouts to make sure you’re working at a challenging but appropriate level. You’ll work hard, but you will work at your level. You absolutely do not need to “train” to come to these classes. Whatever level you are at is fine, and if you are feeling intimidated, put your mind at ease: we will make you right at home!

Finally, on-ramp classes are a great way to meet other people who are learning the same things as you.

Regular on-ramp sessions are $150, but we’re offering our very first one at $100 (plus GST) for six sessions. You can come to either the morning or the evening session, but you need to be at all six. If you would like to continue the program at that point, you can purchase a monthly membership.

Here’s the schedule:

Session 1: June 29, 6:30 a.m. or 7:30 p.m

Session 2: July 5, 6:30 a.m. or 7:30 p.m.

Session 3: July 7, 6:30 a.m. or 7:30 p.m.

Session 4: July 11, 6:30 a.m. or 7:30 p.m.

Session 5: July 13, 6:30 a.m. or 7:30 p.m.

Session 6: July 15, 6:30 a.m. or 7:30 p.m.

For more information, or to start the registration process, e-mail Mike@crossfit204.com or call 471-6502.

See you in the Bomb Shelter!

Bench press 5-5-5-5-5

Row 2K

Form notes: If you’re getting comfortable with heavy pressing, try to select a weight you can move for all 5 sets.

Think of the bench press as a full-body exercise and push through your legs.

On the rower, find a steady pace and maintain it. Then sprint to the finish.

Burgener Warm-Up

Power snatch 3-3-3

Power clean 3-3-3

Snatch-grip deadlift:  2 sets of 3

Clean-grip high pulls: 2 sets of 3

Form notes: Warm up and then select a weight for 3 sets of 3 power snatches and power cleans. Avoid misses. If you are in a place where you can’t drop the weights, choose a weight you won’t miss and concentrate on perfect form.

Don’t miss the pockets position!

On the deadlifts, use a weight that’s about 10 percent heavier than your best snatch, and pull it off the ground with perfect form.

For high pulls, use straps to pull a weight about 10 percent heavier than your best clean.