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


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.

CrossFit Wynwood - CrossFit


Burgener Warm-up (No Measure)


1. Down and "Finish"

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2", 4", 6"

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip


Teams Of Two

Metcon (AMRAP - Rounds and Reps)

20 minute AMRAP

5 *Squat Snatches (115/80 lbs)

1 Rope Climb 15ft
One Athlete completes a full round, while the other rests.

*If Technique on squat snatches is not there yet, Power Snatches or DB/KB Snatches 5 ea. arm are acceptable.