Deb learns to row in an On-Ramp session with Crystal!

As of April 2012, CrossFit 204 is moving to an introductory system that will allow us to personalize our coaching, schedule appointments with greater flexibility and provide athletes with undivided attention as they learn CrossFit movements. We’re excited to match people up with our outstanding coaches and get them started in our program!

We believe this new system will do a great job of preparing athletes for our group classes, and in the individual format we have the opportunity to spend more time on challenging movements, answer questions and get to know you.

In our new On-Ramp, we’re offering people eight individual sessions. At the end of these sessions, you will be granted access to our group classes or your coach will recommend additional sessions to prepare your for our classes.

Over eight sessions, you will learn what CrossFit is and why it works. We’ll teach you exactly how to perform all the movements you’ll need to find success 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. Your coach will make sure you know what you’re doing and can perform all the movements safely and effectively. We believe mechanics and consistency come before intensity.

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’ll also learn how to adapt challenging movements to your level of fitness as you work to master the complete movement. For example, most people can’t do a pull-up or handstand push-up right away, but we can get you there by scaling the movement appropriately.

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!

For more information or to book an On-Ramp, email info@crossfit204.com.

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Monique Funk


My husband and I are interested in your on ramp program. How and when can do we get started?

Thank you,
Monique Funk


    Hi, Monique.

    We’ll contact you within a day with some extra info. Thanks!

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