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CrossFit Long Beach On-Ramp Course

On-Ramp Course Gets You Up To Speed.

First On-Ramp Class photo

If you're new to CrossFit, or haven't CrossFitted in a certified school or in a while, then On-Ramp is the way to start. This four-week course equips you with the core knowledge and confidence to join the group classes - and kick butt in them.

Required for all new members before joining group classes - regardless of what kind of shape you're in - On-Ramp includes 12 sessions, each one hour long, led by our private coaches. With 12 students max in each class, these sessions introduce you to the basics of CrossFit technique and movements - safely and at a pace that matches your individual fitness level.

Our curriculum is based on NorCal Strength and Conditioning’s On Ramp program. They are the 4th CrossFit affiliate and run a hugely successful training facility. We are grateful to Nicki Violetti for sharing this with the greater CrossFit community. Nicki is a co-founder, along with Robb Wolf, NorCal Strength and Conditioning. This program has been well-tested and the success rate of our On-Ramp graduates is remarkable.

Or call 562-492-6951.

Here's what you can expect from your On-Ramp Course.

Learn The Moves.

We'll start off by showing you CrossFit mechanics and movements you'll be using in group classes. So you can burpee with the best of them.

Technicalities.

Have no clue what a deadlift is? Never held a kettlebell before? Can't tell the difference between a thruster and a clean-and-jerk? That's what On-Ramp is for. We'll make sure you're fluent in CrossFit terminology, equipment, proper form and technique. So you can push yourself, while staying safe.

Things Start To Get Intense.

If you haven't worked out in a while, we'll build up the intensity steadily. Remember, we've got 12 sessions to get you there. You can do this. Each session ends with a progressively more challenging workout. It won't happen overnight. But it will happen.

It Ain't Called A Workout For Nothing.

Trust us, you will get a grueling workout in every On-Ramp class - even for those uber-athletes among us. Because while everyone in the class completes the same WOD (Workout of the Day), your coaches scale the workout to match your fitness level.

You Set The Pace.

How hard you work, and how much you suffer, is ultimately up to you. We'll push you as much as we can, but you decide the level of intensity you're willing to reach.

Put Down The Double Bacon Western Cheeseburger.

Like the workouts, we'll gradually challenge and change your eating habits to healthier ones. What you eat has a lot to do with how well you succeed.

On-Ramp At-A-Glance

The next On-Ramp Course starts on Monday, August 2 and runs through Friday, August 27. We've got 12 spots available per class. You in? Sign up here or call 562-492-6951.
On-Ramp classes are held Mondays, Wednesdays and Fridays at 10:00-11:00 AM or 7:30-8:30 PM.
**EXTREMELY IMPORTANT** Since each class builds on the last, attendance for every class is a must. Miss a class? Make it up with a private training session ($75 per hour or $37.50 for 30 mins - discounts available for multiple people). But you must sign up in advance for this class.
Stuff happens. If the unexpected causes you to miss multiple classes and personal sessions are not an option for you, you can sign up for the next available On-Ramp Course at no extra cost. Sorry, no refunds. But we will figure out a way to get you back on track.

Getting Started/On-Ramp FAQ

How do I get started?

We suggest joining in - or even just watching - a free class so you can get an idea of what CrossFit is all about. Then, once you've decided CrossFit is for you, sign up for the On-Ramp Course - 12 classes that equip you with a solid understanding of the CrossFit basics and moves. Or you can schedule private training for one-on-one preparation for the more challenging group classes. Visit our Getting Started page.

I’m already in awesome shape. So why do I have to complete the On-Ramp Course before joining the group classes?

The On-Ramp Course is required for all new members before joining group classes - regardless of how fit you are. Run marathons every weekend? Got a tenth-degree black belt? Bench-press 18-wheelers for fun? Have a Batcave in your basement? Doesn't matter. If you don't know what a thruster is, or how to do a Tabata squat, or can't tell a Sumo Deadlift High Pull from a clean-and-jerk, then quit your bellyaching and just do the On-Ramp.

Trust us, you will get a punishingly satisfying workout each and every one of those 12 classes. Plus, you'll get a solid understanding of CrossFit techniques to make sure you stay safe and do it right.

One more thing: Because each On-Ramp class builds on the last, attendance for every class is must. You can make up missed classes with a private training session.

I’ve done CrossFit somewhere else/on my own. Do I still have to take the On-Ramp Course?

Probably. But if you want to try to "test" out of On-Ramp, you can pay for a one-hour private session with one of our coaches who will put you through the moves and a workout to evaluate your CrossFit preparedness. Your coach may decide you just need a few private coaching sessions to get you up to speed, or go ahead and advance you to the group classes.

I've missed some On-Ramp classes. Can I make them up?

It's critical that you attend all your On-Ramp classes, since they build on each other. But if you do miss a class, you can make it up with a private training session ($75 per session, discounts for groups).

If circumstances beyond your control force you to miss too many On-Ramp classes, and private training isn't an option, you can sign up for the next available On-Ramp Course at no extra cost. Sorry, no refunds.

When does the next On-Ramp Course start, and how do I sign up?

Click here for the dates and times of our next On-Ramp Course. Typically, On-Ramp courses run on Mondays, Wednesdays and Fridays from 10AM - 11AM, or 7:30PM - 8:30PM. Sign up here or call (562) 492-6951.