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Free Taster Session

The best way to find out is to come and join us for a leisurely walk around our facility.  Here we can chat to you about what CrossFit is and what it does. We can answer any questions you might have. If you’re feeling up to it, we can even introduce you to some of the basic CrossFit moves and exercises. If you enjoy the session and you think CrossFit is for you, we can discuss which program suits you best. Irene did. Read below.

“Irene Mejia was over 400 pounds, morbidly obese and teetering on the edge of a slew of chronic diseases that come along with Type 2 diabetes, when she worked up the courage to press the send button on an email to a CrossFit gym asking if they’d let her try. They said yes. Less than two years later, Irene had lost over 100 pounds and was competing in the CrossFit Games Open.” Inside the Box, T.J. Murphy

On Ramp

The emphasis of the "On Ramp" is on skill development and exposure to CrossFit’s basic movements. It is designed to prepare you to enter our ongoing CrossFit Classes.

We are going to be emphasising technique to ensure your safety and success at the next level.

  • First, you will be introduced to technique; this is followed by consistency; and when you’re ready, and only then, to intensity.
  • The first exercises that we will be showing you are relatively non-technical. As we move on and you become more adept, the exercises become progressively more technical.
  • It’s important that you are here for each of the 5 sessions as these movements are accumulative; they build on one another.
  • There will be a workout at the end of each day which will become more challenging as the course progresses.
  • The difficulty of these workouts is, ultimately, in your hands. The degree to which you push yourself will determine how much you gain.
  • The class is called “On Ramp” for a specific reason: we want to ramp you up to the level of intensity and output that is inherent in our group classes.
  • Shifts in body composition are one of the most motivating ways to measure success. We highly encourage you to take “before” pictures at the beginning of the first "On Ramp" class.


What To Expect

What to expect in the classes in the 1st On Ramp session:

  • General welcome.
  • A “before photo”, if you want one.
  • Warm Up: 200m walk/jog, arm circles and kicks.
  • Introduce the squat: explain movement and demonstrate technique.
  • Group practice: assess and give feedback.
  • Following the same sequence as the squat, we will also teach: the body row and the push-up.

Toward the end of the session we will put all previously taught exercises into a small work out of the day.


200m run/walk
squat/push-up/body row
200m run/walk

Once everyone has finished the WOD, we then go into the stretching sequence.

During the cool down we will have a discussion on nutrition.

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