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Old 02-27-2012, 09:36 PM   #1
Erik Glynn
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Affiliate On-Ramp Program Ideas

When new members join your box, what process do they follow to learn the fundamentals of CrossFit?

I am researching how different boxes do 'on-ramp' programs. Any and all suggestions are appreciated.
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Old 02-28-2012, 05:41 AM   #2
Jennifer Murray
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Re: Affiliate On-Ramp Program Ideas

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Originally Posted by Erik Glynn View Post
When new members join your box, what process do they follow to learn the fundamentals of CrossFit?

I am researching how different boxes do 'on-ramp' programs. Any and all suggestions are appreciated.
There are different ways to do the on-ramp program; find one that best fits your box and number of trainers/members. Two that I've seen and liked are:
1) 6 30-minute on-ramp 1-on-1 classes for a member; 1st month unlimited classes included in cost; review of all olympic lifts, kettlebells, etc. This provides individual attention to the member for their specific needs. On-ramp classes are usually before or after regularlly scheduled classes.
2) no additional cost; 4-6 classes with an extra trainer during the regular scheduled class. Extra trainer moves through the class instructions at a slower pace with the beginner and gives them special attention at the side of the classroom.

Good luck.
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Old 02-28-2012, 09:57 AM   #3
Brian Strump
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Re: Affiliate On-Ramp Program Ideas

Ours is $125 for single, $200 for a couple. It includes 4 On Ramp classes(2/wk), and we suggest they come to 1 other class each week for the first 2 weeks.
Day 1- squat, DL, Presses, box jump, abmat, pull-up and subs, push up
Day 2- Rower, OHS, FS, SDHP, wallball
Day 3- Thruster, KBS, burpee
Day 4- Bergener warm up, snatch, clean

We also sprinkle in some warm up/mobility options, and nutrition. Each class is 1 hour.
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Old 02-29-2012, 07:23 AM   #4
Randy Tarasevich
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Re: Affiliate On-Ramp Program Ideas

Get rid of it, or never institute it in the first place. Its overrated and unnecessary if you have athletic levels in your program.
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Old 02-29-2012, 07:46 AM   #5
Wayne Riddle
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Re: Affiliate On-Ramp Program Ideas

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Originally Posted by Erik Glynn View Post
I am researching how different boxes do 'on-ramp' programs. Any and all suggestions are appreciated.
Couple of levels here. First you have to determine the level of the person, what movements are they capable of, strength, endurance. etc. Then start building them up form there to help them reach their goals.

Next level would be teaching the proper technique, from body weight exercise movements up to lifting weights.
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Old 02-29-2012, 10:05 AM   #6
Carl Brenton
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Re: Affiliate On-Ramp Program Ideas

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Originally Posted by Randy Tarasevich View Post
Get rid of it, or never institute it in the first place. Its overrated and unnecessary if you have athletic levels in your program.
Agreed with this. We just introduced athletic level classes and members are loving it.
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Old 02-29-2012, 10:16 AM   #7
Erik Glynn
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Re: Affiliate On-Ramp Program Ideas

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Get rid of it, or never institute it in the first place. Its overrated and unnecessary if you have athletic levels in your program.
I wish we could skip the on-ramp and that everyone who walked in our doors was a well rounded, fully capable athlete. But in reality, we have new members who have never done a box jump or even heard of an OHS.

On-ramps expose them to these movements and is a key to ensuring all members are up to speed.
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Old 02-29-2012, 10:16 AM   #8
Erik Glynn
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Re: Affiliate On-Ramp Program Ideas

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Agreed with this. We just introduced athletic level classes and members are loving it.
What do you mean by an 'athletic class'? Please elaborate, I'm curious.
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Old 03-01-2012, 12:54 PM   #9
Carl Brenton
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Re: Affiliate On-Ramp Program Ideas

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What do you mean by an 'athletic class'? Please elaborate, I'm curious.
Hi Erik - we have "all level" classes in the mornings because usually the morning people don't have a choice in what class they attend. We have broken our evening classes into levels; Beginner Only, Beginner/Intermediate and Intermediate/Advanced. Once the games are over we will also introduce an Advanced only class a couple of times a week to give our stronger athletes a chance to really compete against each other.

We found that the downside to the on-ramp was that it kept people separated from the community longer and was also restrictive as we could only offer it outside of our class times. We have a lot of class time, 39 hours/week, so it meant people would have to come in late to do the on-ramp.

The class levels allows people to gravitate towards where they should be in the class environment. We try to staff coaches pretty heavily so that even if a new person or persons have to come to an all levels class we will break them off in their own area with a coach that can supervise closely.

We have a document that breaks down skills and strengths that an athlete should have to be considered at each level. It is great because it gives everyone a goal to get to the next level.

You can check out the schedule on our website as an example of how we have started doing it. It has only been 3 weeks but it is very well received.
www.crossfit7mile.com (WFS)
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Old 03-02-2012, 05:53 PM   #10
Randy Tarasevich
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Re: Affiliate On-Ramp Program Ideas

You don't need an on-ramp program. Think outside the box. Do you honestly believe that everyone that walks through my doors is a well-rounded athlete. Last week we signed up a 62-yr old, his 53-yr. old wife, and another 58-yr old guy. It works if you institute athletic levels into your program.
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