Fall is coming, and it’s time to get out of lazy summer mode!

CrossFit 204 will be offering a September On-Ramp at its St. James location starting Sept. 12, 2011, at 8 p.m. Join us to learn all about how CrossFit can change your life!

The 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 six-class program, you will learn exactly 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. 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 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 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.

The On-Ramp is $157.50 for six sessions, and you need to be at all six sessions for entrance to our group classes. You must make all six sessions. If you can’t commit to these sessions, you are not ready to commit to fitness.

If you would like to continue the program at the conclusion of the On-Ramp, you can purchase a monthly membership.

Here’s the schedule:

Session 1: Sept. 12, 8 p.m.

Session 2: Sept. 14, 8 p.m.

Session 3: Sept. 16, 8 p.m.

Session 4: Sept. 19, 8 p.m.

Session 5: Sept. 21, 8 p.m.

Session 6: Sept. 23, 8 p.m.

To register, or for more information, e-mail Mike@crossfit204.com.

See you in the Bomb Shelter!

CrossFit Total

Squat: 1 rep

Press: 1 rep

Deadlift: 1 rep

You will be given a period to work up to one heavy single rep on each lift, and your score for this workout will be the total of all best lifts added together.

Coaches will pick your weights unless you have regularly attempted 1RMs before.

Good form will be rigidly enforced on all attempts.

Bring on the records!

Warm up and practice something that’s hard for you for 10 minutes: HSPU, double-unders, OHS, snatch, clean, jerk, muscle-up, etc.

Use this time to work on something you’re struggling with or something you don’t like. Use no weight and drill technique. Break down a movement to the part where you’re struggling and spend some time there. Lean on the coaches for tips and techniques and commit to making some real progress.

Greg Glassman said, “We fail at the margins of our experience,” so push the limits!

Skills challenge:

Broad jump

Man-maker (2 attempts minimum)

Flexed-arm hang