Sign up for our On Ramp


Starting February 6, 7, and 9th CFS will offer an hour long On Ramp class starting at 6:30pm. All three classes/days are included in the cost of the On Ramp; each class will cover different movements, scaling options for all types of athletes, mobility and a workout. Cost for the On-Ramp program is $100 per person and covers the first months membership dues with signed contract. For more information please call (707) 421-1629 or email Lauren at LJosephCFS@gmail.com.

An on-ramp is the course that teaches the fundamental movements of CrossFit. This movements and exercise are commonly used during our workouts of the day (WOD). On-ramps also teach the language of CrossFit, meaning all the acronyms, the benchmark workouts, and the significance of Hero WODs. Our On-Ramp class also helps those new to CrossFit learn how to properly scale or modify the workout to help achieve their fitness goals

Those new to CFS are also welcome to attend On Ramp (no charge).

WOD for 1/31/2017

BACK SQUAT 3X5@80%

1000M ROW

THEN 24-12-6

ALTERNATING 1 ARM KB SNATCH 1.5/1

T2B

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