CrossFit Hood River

for the busy folks out there.

A lot of folks are asking, how can I join without doing On-Ramp. They worry that they’ll be going to class when it’s dumping on the mountain, or when the trails are at their best, or, traveling, etc. I’ve said “let me get back to you on that”.

First, let me tell you why On Ramp IS the way it is.
1) jumping into a training program like this is an adjustment, to both mind and body. you have to slowly work into it. it means coming in, with frequency and upping the ante each time you come in. you don’t get off the couch and run a marathon without training up to it. same thing here.

2) this is not about burning calories or “toning” muscles. this is about increasing performance across broad time and modal domains. what?! yes. this is about getting better at stuff, all kinds of stuff, and at various time intervals. its about being able to do more pullups, run faster, lift more weight, and also, combine it all in hundreds of combinations and time domains, and STILL be good at it. that doesn’t happen by just coming when theres nothing better to do.

3) this is also about learning how to be calm under fire. these workouts often feel like a personal war. theres a lot of moments of hearing voices in your head telling you to quit, and its about learning how to mute that out, and push harder. this will teach you how to make more clear decisions when you are in distress, and will translate to pushing harder in all of life. that also takes committment.

4) CrossFit is also about community, and spending 3 weeks with the same group will do a lot for your progress. It’s fun to be with the same group! As folks get to know each other, they learn how to push each other, and having that support will get you a lot more pullups. Guaranteed.

5) Theres a lot to learn! Here are the things we cover in On-Ramp..  Do you already have all this stuff dialed in? Deadlift, Shoulder press, push press, push jerk, back squat, front squat, overhead squat, thruster, hang power cleans, squat cleans, clean and jerk, snatch, burpee, handstand pushup, wall ball, glute ham extensions, back extensions, pushups, situps, rope climbs, rowing, ring dips, muscle ups, slam ball, precision jumps. I’m sure there’s more, but thats what comes to mind off-hand..

6) As someone who has coached a lot of CrossFit in the last several years, I have seen On Ramp vs just jumping in. I have about 50+ comparisons of night and day. The folks that have been through the initial training before jumping in are far and away more confident in class, more knowledgeable about the equipment, and are able to do a lot more with a lot less confusion. They know what’s up and know what to do when they walk in the door. They have friends they recognize when they walk in, and its generally just an easier transition.

7) It could also be compared with school. you have to get through level 1 to be able to be in level 2 and be at the same level as your peers. a chain is only as strong as it’s weakest link. if i drop folks in with no experience, the whole group suffers. same reason back country tele skiiers don’t bring their buddies from the bunny slopes on their weekend hut trips with them. fortunately you can get the knowledge to move up a lot faster in CrossFit, since everything is scalable, and all movements can be modified to suit individuals, we just have to get you that knowledge to make those decisions, and then you can drop in anytime, on any schedule (assuming its a time theres a class)!

SO, THAT SAID… Life just really doesn’t allow this kind of schedule?
Call me and schedule a private, accelerated on ramp. We’ll cover all of On-Ramp in 3 meetings, and I’ll get you a good hard workout in at the end of each session. After 3, you’ll be ready to jump in to a 2x/3x/or 4x (titles based on number of times/week you’ll attend) membership and come when your life allows. You’ll have the knowledge base to walk in and know what’s up, and you’ll meet people that also are ready to duke it out on the rubber mats. It’s so fun and you’ll be so glad you’re there, especially a month or two later when you feel how much stronger you are. Morning or evening classes, are all a lot of fun and a lot of hard work. You’ll be glad you checked it out.

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Getting Started

Getting started with us is simple:

1) Come to a class and check out a workout. Tuesday/Thursday at 6:30pm are open to non members to come try it out. You can come twice for free and see if CrossFit is for you. If this doesn’t fit your schedule, call to arrange for a free intro at another time.

2) Sign up for the next beginner class (Cleverly named “On-Ramp”). This is a 9 session class that meets 3x/week for 3 weeks. In this you learn all the basics of CrossFit. We focus on technique first and slowly increase intensity – you will get a good workout in each of these 9 sessions as well as learn all the moves. This preps your body and mind for open membership. If this doesn’t fit your schedule, call to schedule a “Foundations” series – this is 3 private sessions that covers all the basics of On Ramp, in a one-on-one format.

3) Join the gym! We have several membership options. Talk to me about what the best membership is for you. Memberships are based on  your weekly attendance, so you will choose either a 2x, 3x, or 4x/week membership. It is a month-to-month autopay membership. Buying a one year block will get you a free month. You can pause your membership any time that you know you will miss more than 2 weeks of classes. There will be 2-3 classes a day. We ask that you establish a regular schedule and attend the same classes weekly. Through our online system, you’ll RSVP for the classes that you plan to attend each week. Class size is capped at 12 so you’ll want to sign up in advance.

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