On Ramp Program May 6th-15th

The On-Ramp program is designed to teach the foundational movements of CrossFit in a safe environment before moving into regular classes. We provide an educational and low-stress environment where new members can ask questions, receive instruction, and get to know the coaches at CrossFit56.

This beginner program is a series of four classes held on Tuesday & Thursday at 6:00pm May 6th, 8th, 13th & 15th . Each class will last 45 minutes to 1 hour. We begin each session discussing the way classes are ran at CF56, the principals that make CrossFit work and so popular, and the theories behind the science. We than begin with a warm up, cover some of the basic CrossFit moves, then implement a short wod reinforcing the skills learned from the day. After the wod we will demonstrate some cool down practices, talk about mobility, nutrition, and answer any questions! You must attend all 4 classes before graduating the On Ramp Program. This is designed for anybody interested in CrossFit from the couch potatoes to world class athletes.

Cost is $40. Once you have completed the On-Ramp program, you will move into regular CrossFit classes. You will also be given a $20 discount towards your first purchase. Sign up quick as spots are limited!

Sign Up Here!


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4 x 5 shoulder press @ 70% 1rm


1 min max hrpu

then Annie!

then 1 min max burpees!

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row 10-100m sprints rest 10s between

4 x 10 c2b pull ups


14 amrap

run 200m/row 250m

16 kb swings 53/35

12 box jumps

8 pistols

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10 emom

Odd 3 deadlift @80% 1rm

even 8-10 v ups


5 emom

5 ttb

4 clean and jerk 95/65

rest 1

5 emom

4 thrusters

5 burpees

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Great job today!

15 min to find heavy clean complex


10 amrap

4 wall walks

8 burpees

12 jumping lunges

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TGU 5×2 each arm AHAP



10 burpee

20 Cal Row

30 Pull Ups

40 Box Overs 24/20

50 Kb Swings 53/35

60 sit ups

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Partner Wod!

30m amrap

8 thrusters 95/65

8 box jumps 24/20

8 push ups

run 200m

only 1 person working at a time, partner 2 is doing sit ups (min. 8)

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Festivus Prep!

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