Today is On-Ramp Sunday! Hour 1 (10:15-11:15) will cover bodyweight skills, Hour 2 (11:15-12:15) will cover barbell movements. Hit it for two hours, three Sundays in a row and you will have covered an entire CrossFit On-Ramp Course. THERE IS NO EXTRA COST FOR ATTENDING THESE CLASSES.

These classes are open to all but are specifically geared at beginners/novice CrossFit athletes.

Sessions 1 & 2 will repeat next Sunday, Sessions 3 & 4 the Sunday after next. You may still participate today if you have missed any previous sessions.

SESSION 5 (10:15-11:15 a.m.) — Bodyweight 3

Warm Up 1: How to Row Tutorial followed by 500m Row Warm-Up
Mobility
Warm Up 2: Single Unders and Double Unders

Then, Demo and Practice of:

Hollow Body -> Handstands -> Handstand Push Ups -> Kipping Handstand Push Ups
Toes-to-Bar -> Knees-to-Elbow
Ring Rows
Ring Dips
- How to Spot on the Rings
- Bottom Position
- Top Position
- Using Bands
- Muscle-Up (Demonstration Only)
Russian Kettlebell Swing -> American Kettlebell Swing
Kettlebell Clean + Press/Push Press/Push Jerk
Kettlebell Snatch

SESSION 6 (11:15-12:15 a.m.) — Barbell 3

Warm-Up
Mobility

Then, Demo and Practice of:

Front Squat -> Overhead Squat
Snatch
- Hang
- Muscle
- Power
- Squat
Cleans
- Hang
- Muscle
- Power
- Squat
Press -> Push Press -> Power Jerk -> Push Jerk -> Split Jerk

Racheal. KB Overhead Squats. Photo by Rafael Vega