Group On-Ramp program

-Every new member must complete 4 sessions of our entry level program. These sessions are designed to safely introduce you to the movements we use on a regular basis in our group WODS.

-The On-Ramp provides an optimal learning environment within a small group setting. We will cap the class size at 8 to ensure each individual receives adequate instruction and attention. Your group will be coached through 4 sessions meeting on Monday, Tuesday, Wednesday and Thursday for one hour.

-During these 4 sessions, you can expect to learn proper form and technique on specific gymnastic (body weight) movements, kettlebells, and barbell instruction. A conditioning element is also programmed into every On Ramp session to ensure that your fitness level is progressed safely and effectively.

Group On-Ramp Schedule

Monday, Tuesday, Wednesday and Thursday @ 7:00am (MUST SIGN UP FOR THIS CLASS)


Monday, Tuesday, Wednesday and Thursday @ 7:00pm

On Ramp Curriculum

- Each day the class meets, there will be a specific movement your coach will focus on. For example; Monday may be a squatting day, Tuesday a pressing day and Thursday a deadlift day.

- Various skills will be introduced and you will have the opportunity to practice and repeat movements many times throughout your 4 sessions.

- You must complete each of the 4 sessions with your coach before moving on to group class WODS.

-If you miss a day (for example Monday), you will have to make up another session on a Monday.

-Your last session will be a group WOD at CrossFit Wynwood. Your coach will be with your group throughout the entire class.

CrossFit Wynwood - CrossFit


Metcon (No Measure)

15min EMOM

1st Minute: 8 Push Ups (:02 pause at the bottom)

2nd Minute: 6 Rings Rows (:02 pause on the pull)

3rd Minute: :40 Plank Hold


Metcon (Time)


KB Swings (70/55)


Double Unders