The On-Ramp

All athletes must go through the On-Ramp program (see below) or demonstrate outstanding skill in all CrossFit movements prior to entering group classes.

The on-ramp program is used by various CrossFit gyms around the world as a way to integrate new people into the program. Unlike a traditional gym, we don’t just sign you up, hand you a towel and cut you loose among the machines. You are the machine, and we want you to know how to use it properly and safely.

In our eight-class program, you will learn exactly what CrossFit is and why it works. We’ll teach you exactly how to perform all the movements you’ll need to find success in the gym. Don’t worry if you don’t know what a kettlebell is or how to do a barbell snatch. We’ll show you!

Some of the movements you will learn include several variations of the squat, as well as the press and the jerk, the deadlift, the clean and the snatch, the kipping pull-up, the kettlebell swing and much more. We’ll make sure you know what you’re doing and can perform all the movements safely and effectively. We believe mechanics and consistency come before intensity.

During our individually tailored on-ramp sessions, we’ll also slowly ease you into the intensity of CrossFit workouts to make sure you’re working at a challenging but appropriate level. You’ll work hard, but you will work at your level. You absolutely do not need to “train” to come to these classes. Whatever level you are at is fine, and if you are feeling intimidated, put your mind at ease: we will make you right at home!

Finally, on-ramp classes are a great way to meet other people who are learning the same things as you.

Safety and enjoyment are our primary concerns, and admission to group classes is not guaranteed at the end of the on-ramp. If you need more work to ensure your safety and enjoyment of the program, we will recommend an appropriate course of action for you.

If your coach determines you are ready for group class and you would like to continue the program at the conclusion of the On-Ramp, you can purchase a monthly membership. You can find on-ramp and membership pricing here:

CrossFit 204

Over 6,000 square feet of space dedicated solely to CrossFit in Winnipeg, Canada.