GETTING STARTED
On-Ramp
Your start at CFG
Four 60-minute, one-to-one coaching sessions designed to take the intimidation out of CrossFit.
We’ll show you around, learn about you, teach the key movements, show the equipment and train how you need. Everything is adapted to your starting point.
WHAT IS ON-RAMP?
Start with confidence
On-Ramp removes the learning curve. Instead of being dropped into a busy class and trying to work everything out at once, you get four sessions with a coach focused on you.
The aim isn’t to make you ‘fit enough’ for your first class. It’s to make you comfortable enough to get the most out of every class.
WHAT YOU GET
Each On-Ramp offers
1-to-1 coaching
Your coach can slow things down, answer questions and show how we tailor every part of the session to you.
Movement basics
Learn the fundamental movements and the progressions we use to make them appropriate for different abilities.
Equipment confidence
Gain confidence with barbells, rowers, rigs and the other equipment you’ll see in classes.
How CFG works
Learn the whiteboard, workout formats, scaling and the language we use so classes feel much more familiar.
YOUR FIRST SESSION
Your first On-Ramp includes
Sessions are tailored to you, but here’s how your first session is stuctured:
- Tour of the training rooms, changing rooms and showers
- First whiteboard brief describing the day’s plan
- Easy warm-up where he trainer assesses your movement patterns
- Skill development on the air squat, back squat and front squat
- Rower set-up, display and technique
- A short workout involving the skills you learned
Learn by doing but with the support of one of our team.
NO TEST. NO PASS OR FAIL.
On-Ramp is not an assessment.
We’re not looking for a certain fitness level, strength level or bodyweight.
It gives us a chance to learn about you and gives you a chance to learn about us.
If something needs adapting because of an old injury, confidence, mobility or fitness, this is where we start working that out together.
WHY 1-TO-1?
First experience is everything
Go at your pace
We can spend longer on something if you need it and move faster through anything you already know. If you are highly skilled, we scale up.
Ask anything
There is no pressure to keep up with a class. Ask as many questions as you like while you learn. We will even keep in touch via WhatsApp between sessions.
Build confidence
By the time you walk into a regular class, you will at least know some of the trainers, the equipment, the movements and the format.
AFTER ON-RAMP
Join classes with a head start
Once your On-Ramp is complete, you can stick with personal training or move into regular coached classes with familiarity.
You’ll already know some of the movements and any you don’t know, you will understand it will be taught and scaled to your level each time.
And because CFG runs 143 coached classes every week, seven days a week, you can build a training routine around work, family and everything else you have going on.
FREQUENTLY ASKED QUESTIONS
On-Ramp questions
If you’re new to CrossFit, we strongly recommend it. It makes the transition into classes much easier.
If you already have suitable CrossFit experience, tell us during your intro and we can fast-track you into a suitable membership.
No. On-Ramp is the start. There is no minimum fitness standard.
Tell your coach. We can adapt movements and training around your current ability.
If you have a medical concern, we may also recommend speaking to an appropriate healthcare professional.
No. They build your familiarity with different movements, equipment and workout styles. The exact content can be scaled up or down to meet your experience and needs.
Yes. The standard On-Ramp is four 60-minute one-to-one sessions with a coach.
We also keep in touch between sessions via WhatsApp.
You either move to a membership and group classes or continue with personal training.
Our team will keep in touch, regularly, as well as track your progress to make sure you continue to feel supported.
The On-Ramp costs £200.
Just £50 per session.
READY TO START?
In a month's time you can feel better
Book a short intro with us. We’ll talk about what you want to achieve and decide if it is for you. No pressure!