4 Day On Ramp Syllabus

This is our 4 Day On Ramp program syllabus

We are currently offering a 6 session On Ramp package.  The 4 day curriculum allows us to repeat the topics weekly, allowing new athletes to repeat days as desired and leaves 2 days to use for personalized training.  New athletes can begin in the next available On Ramp session, rather than have to wait for a new cycle to begin, thus enabling them to establish and build momentum on their new health and fitness journey immediately after sign up.


Please remember that these are NEW CLIENTS, not preexisting CrossFitters.  Most of the clients we are now receiving are significantly deconditioned and starting at the beginning of their fitness journey.


The focus of these sessions needs to be on proper, safe movements, not speed and high rep cycling.


During the first several On Ramp workout sessions, participants should be able to maintain 2 to 3 or more word sentences while exercising.  They should not get so winded that they can only speak in one or two word sentences; unless the participant already possesses the cardiorespiratory capacity to do so.  Rhabdo is a real concern and intensity is gradually increased over the first several weeks and months of membership at our gym.  We want our new members to ‘leave hungry’ and feel empowered, not defeated or discouraged.

The On-Ramp Program Helps our Coaches:

Keep new members safe

You can teach new members how to safely execute movements and lifts so that when they show up to class, they’re:

  • More prepared,
  • Less intimidated, and
  • Less likely to get injured.

Our intro programs also give us the chance to provide specific, personalized advice to each newcomer in the very beginning of their training.

Run efficient classes

If our team is continually wasting big chunks of class time on demonstrating foundational movements to newcomers, our established members may feel like they’re not getting their money’s worth.  Especially when we spend 15 minutes of a class teaching the new guy what a squat is. On-ramp programs help with keeping regular classes efficient, which is good for everyone in our community.

Set expectations

The On-Ramp program also gives us the opportunity to get to know these newcomers — their injuries, their abilities, and their goals — so that we can develop mobility exercises and modifications that will help them with their weaknesses or movement restrictions (like tight ankles or hips). You can also use this time to suggest what weight they should start with for various lifts so they’re not so confused when they show up to class (again, this will help keep classes efficient).

Teach proper gym etiquette

Ya know… how to bail, how to spot, how to rack and unrack barbells, how to set up the rowing machines, how to get the plyo boxes unstuck, how to use the bands. This is also a good time to mention any gym rules your team might enforce.

Give them the ‘why,’ not just the ‘how’

Explain your fitness philosophy and why certain movements are executed in a particular way so that your new members can make more educated training decisions during those first few months of classes.

Pitch the value of quality over quantity

This goes hand in hand with leaving their ego at the door. In these classes, we want to stress that even though by going hard and heavy we get results, it is absolutely imperative that we move safely first. This is your time to teach them that in order to move fast, you have to first move well and moving well is a constant battle.  We need to “Make perfection our default”.

Explain the general timeline of a class

Help beginners understand how your classes are structured.

  1. Whiteboard Brief
    1. Instructor Introduction
    2. Announcements
    3. Introducing new participants & encouraging camaraderie.
    4. What the WOD is (including how it will help each type of athlete reach their goals.  I.e. “This Tabata workout will make your body burn fat for the next 24 hours while not wasting away your muscle mass.”)
    5. The class plan for the day & approximate timeline
  2. A customized warmup for the workout with appropriate stretching
  3. Workout prep to review the movements
  4. A scaled workout
  5. Optional stretches or mobility cool down & fellowshipping


Some Coaching Notes

Before You Begin

The vast majority of your time should be spent on the “Main Movements” of each section

Which means that if the class is not moving correctly, you may need to spend the entire session teaching the movements (and possibly skip the workout).

Always scale as necessary

No one should be working beyond a reasonable ability — it’s your job to push people to their limits and then scale accordingly. After all, your goals with the onramp program are to:

  • Help people move better.
  • Prove what a professional, highly-skilled team you have.
  • Demonstrate the benefits of professional coaching.

And disabling newcomers in one of their first workouts doesn’t exactly accomplish this.

Be ruthless with movement standards

Don’t let beginners move poorly just so they get a ‘good workout’ in. This introductory program is not just about getting clients sweaty — it’s about getting them ready to join classes.

They should be moving more than you are talking

In other words, this is not a lecture course.

Have a plan

Encourage beginners to ask tons of questions

Answer questions kindly

Be patient and kind when a new guy says he’s heard that most CrossFitters get rhabdo or when a woman asks if lifting will make her bulky. Remember that you were new once too.

Make it fun!

Day 0  Free Personal Training Session & Consultation

This is the prospective client’s first encounter with us.  By now they’ve found us, clicked on our “free intro” button on our website, filled out our contact form and scheduled a free consultation.  Remember, this person is here asking us for our help to get them to where they want to be.

We want to demonstrate the value that we provide and what sets us aside from our competitors.

The primary goal here is to build rapport, demonstrate the extreme value of our professional & individualized coaching and hopefully get them fitted for a membership option that fits their needs and will safely enable them to start seeing quick results.

NSI – No Sweat Intro

Use the NSI questionnaire form.  Listen.  Take notes. Build rapport.  Find out the “why’s” behind why they’re here, why they have these goals, why they want to achieve them and how their life and the lives of their loved ones will be better when they meet these goals.


Based upon their goals and current abilities, adjust their PT session accordingly.  We want to “WOW” them by teaching them to do something they didn’t think possible and have fun while doing it.

Warm Up & Stretching (visiting and bonding as you instruct them)

Movements to Teach

Main Movements

Hang Power Clean


Push Press or Push Jerk


Mastering the basics, before adding intensity to any movement, will lead to better performance in the long run.

Teach the Hang Power Clean using the Burgener Warm Up.

Then move on and teach the Deadlift & Push Press or Push Jerk



12-9-6 or 9-6-3 of:


Hang Power Clean

Shoulder to Overhead

* Use PVC or light Barbell.


Warm Down

Fitness Membership Prescription

Use the Pricing Manual.

  • Ask them if they’d prefer to workout alone with a trainer or in a group.  Help direct them based upon how much help and instruction you think they’ll need and where they are in their fitness journey based upon your interview and instruction session.
  • If they’d like nutritional guidance or just workouts at this point.
  • Offer them a personal training session package to get them the best, fastest results based upon their availability, remembering that most people will need to workout at least 3 times per week to get any substantial results.
  • If appropriate, offer them a “Hybrid” of personal training and group fitness classes, combining PT & Group with the appropriate number of sessions of each per week.
  • If they’d prefer group, offer them the 6 personal training sessions followed by the appropriate membership package for them:  Unlimited visits or 3x/week.
  • They can also do the 6 week transformation followed by the membership of their choice.  This is the most popular and the best fit for most.


All new athletes must do on ramp before joining the group classes.  These packages can be paid in full or split into two payments.


Based upon their goals, desires & preferences, suggest the Fitness Prescription that best suits them.


Once they’ve chosen, use their phone to scan the QR code on the back of the pricing book and help them select the membership they selected.  They can then enter all of their payment information and sign the forms on their phone.


Schedule their first PT appointments before they leave at least day 1.

Upon sign up of 3x per week or more or a PT or On Ramp Package, give them their promotional gifts before they leave.

Day 1

Movements to Teach

Main Movements

Air Squat

Front Squat

Overhead Squat

Supplementary Movements

Wall Ball



Concepts to Discuss

Leave your ego outside the gym

We all have a collection of characters within us that we’ve acquired over the years to help us survive and thrive. They’re the costumes or masks we put on when we feel like we have to be something “other” or “more” than we really are in order to be liked or loved. This family of fictional beings is our Ego.

To our Ego, the gym is a battleground. It’s where we’re pushed to our physical and psychological thresholds, our edges.

In nature, the edges are where the forest meets the field. The forest is a mysterious place where things can hide and then jump out and get you.

The unknown is scary to us because we don’t know how to survive it. Even if it’s healthier or less dangerous than our current reality, it’s still unfamiliar. Which is uncomfortable for our bodies but is TERRIFYING to the curated and conditioned parts of us. They sense we won’t have the energy to maintain them, to feed them. They sense their vulnerability. They crave the familiar, where they know the rules of the game, where they know they can succeed, where they are in the driver’s seat.

What we see over and over again is that people want the type of training they need the least.

Some will want the barbell, others will want the metcon.

These cravings aren’t about getting fit.

They’re often tied to Ego.

Our goal is to teach people in the BEGINNING how Ego will show up in their training.

We are a gen-you-whine GPP/CrossFit/Strength-bias program. Which means that on any given day, you’re going to look weak, you’re going to fail, and you’re going to be frustrated.

That’s the price for becoming more resilient, more capable and more powerful.

You must Leave Your Ego at the Door.

Range of Motion (ROM)

Range of motion is an important concept to discuss. Full ROM is how the body is made to move, taking our joints, ligaments, and musculature to the end range of their abilities. If we don’t workout using a full range, we will lose the ability to perform proper range (like squatting to full depth or pressing something directly overhead).

The importance of scaling workouts

Scaled workouts help keep the workouts intense, no matter what level you’re at.

Four common movement themes

Discuss these four movement themes which are seen in all nine foundational movements:

  1. Staying on your heels
  2. ROM
  3. Active shoulder
  4. Midline stability

10 Air Squats

8 Sit-ups

6 Burpees

100-meter run

8 min AMRAP

Upscale or downscale reps and distance as needed.

Record score on Bright Spots worksheet.

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Day 2

Movement to Review

Air Squat

Movements to Teach

Main Movements


Push press

Push Jerk

Supplementary Movement

Box Jump

Concepts to Discuss

Core to extremity

All good movement starts in the core and radiates out to the extremities (provide your clients with examples like a baseball throw or soccer kick).


Mastering the basics, before adding intensity to any movement, will lead to better performance in the long run.


4 Rounds of:

Row 250m

10 Pushpress/Push Jerk

10 Box jump/Step-up

* Use PVC or light Barbell.


Teach your new members how to use a foam roller, and then have them do some work on their legs.

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Day 3

Movement to Review


Movements to Teach

Main Movements


Sumo Deadlift High pull

Medball Clean

Supplementary Movements

Jump Rope

Kettlebell Swing


30 seconds on, 30 Seconds off of:

Med ball Clean

KB Swing

Double Under

* 3 to 6 rounds depending on the ability of the group. You can also change it to 45 seconds on, 15 seconds off, depending on ability. Scale double-unders to single jumps and use Russian KB Swings if needed.

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Day 4

Movements to Review


Overhead Squat

Push Jerk

Movements to Teach

Main Movement

Snatch with a PVC

Supplementary Movements


Pull-up and its scalings


Fran or some variation of it.




Time Cap: 10-12 min.

Explain what Fran is, and make sure people are assigned appropriate scales. For a ‘wow’ effect, tell your group the world record time and then tell them what they should be aiming for, which is under 10 min.

End of Day 4: “Do you feel comfortable joining the main CrossFit classes or would you feel more comfortable going through on-ramp again?” Mention option to re-do on-ramp. Then: “You were great at X. What are you going to do next?”

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