ONRAMP
Your CrossFit Beginner Guide
Everything you need to feel confident walking into class. Search exercises, watch demos, and learn the language of CrossFit.
New Member Guide
LEARN THE BASICS
Everything you need to know before your first class. Click each section to expand.
Every class follows a structured format that lasts about 60 minutes. Here is what a typical class looks like:
Whiteboard Brief (5 min): The coach explains the workout, demonstrates movements, and discusses scaling options. This is your chance to ask questions.
Warm-Up (10-15 min): A guided warm-up that prepares your body for the specific movements in that day's workout. Never skip this.
Strength or Skill (10-15 min): Some days include a strength component (like building to a heavy deadlift) or a skill session (like practicing double unders).
The WOD (15-25 min): The Workout of the Day. This is the main event. The coach will count you down: 3, 2, 1, GO.
Cool Down (5 min): Light stretching and mobility work. A good time to log your score and chat with your classmates.