Programs

If you are new to CrossFit you have to go through OnRamp, period. You must show up for all 12 sessions, if you are unable to make a session let me know and we will set up a make up time. During these sessions you will learn how to squat, deadlift and press correctly first, and then we will cover as many movements as we can fit in! We will stretch, work on mobility, do a small warm up, review and learn new movements and then to a WOD (Workout Of the Day) incorporating what we’ve learned that day at the end of each session.

When you complete OnRamp you will be ready to join Performance or Essentials classes.  You will be able to choose your class with your coaches guidance.

OnRamp
12 sessions over 4 weeks. Required for ALL new members. This option begins the first Monday of every month and runs on Mondays, Wednesdays & Thursdays. There are 2 class times available for OnRamp each day at 6:15am or 6:15pm. We ask you to stick with one or the other, but if you cannot make it to your chosen time, you are more than welcome to join the other class. Classes run approximately one hour (unless further instruction is needed). Each class will start with mobility work, a small warm up, instruction, drilling and finally a small WOD that encompasses what you’ve learned that day.

OnRamp Intensive
Condensed six or seven 1-on-1 training, call or email to set up. Starts whenever you are ready, not necessarily the first Monday of the month. Consists of six 1-on-1 sessions with a TCF Coach. The class structure is the same but we will be able to cover more movements with a 1-on-1 setting.

CrossFit
For anyone (yes, anyone) who wants to increase their fitness and health. Our workouts are programmed for athletes of all ages and ability levels. Whether you aspire to compete in CrossFit competitions or just want a kick ass workout, the fitness we offer is for you.

Each workout has 4-5 different levels (scaling options) ensuring that everyone can complete the work for the day, regardless of current fitness/skill levels.

Exceptions to OnRamp: Existing CrossFit members and collegiate athletes with a background in Olympic weightlifting can possibly pass OnRamp. You will need to meet with Nik to go over your movements to qualify.