Group On-Ramp program

-Every new member must complete 6 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 6 sessions meeting 3 times a week for 2 weeks with an optional Saturday class at 10am .

-During these 6 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/Wednesday/Fridays @ 7:00am

or

Monday/Wednesday/Fridays @ 6:30pm

Monday/Wednesday/Fridays @ 7:30pm

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, Wednesday a pressing day and Friday a deadlift day.

- Various skills will be introduced and you will have the opportunity to practice and repeat movements many times throughout your 6 sessions.

- You must complete each of the 6 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.


Main - Competitors WOD

Weightlifting

Front Squat (10x3. Rest 90sec. 85%-95%.)

Metcon

Metcon (AMRAP - Rounds and Reps)

With a running clock:

at the 0:00-20:00

10-8-6-4-2 Clean and Jerk, 135/95lb

1 round of “Cindy” after every set (5 total RDS)

at the 20:00-40:00

10-8-6-4-2 Clean and Jerk, 135/95lb

1 round of “Nate” after every set (5 total RDS)

40:00 Time Cap
Cindy - 5 Pullups, 10 Push-ups, 15 Air Squats

Nate- 2 MU, 4 HSPU, 8 KBS 70/55lb

Sub MU for 2 Strict C2B Pullups