The aim of the ON RAMP is to expose you to the 9 fundamental movements used in CrossFit and to work on your skill development. We will prepare you to enter the CrossFit classes knowing that you can confidently carry out the movement safely and efficiently.
The 9 fundamental movements of CrossFit are:
The Front Squat
The Overhead Squat
The Push Press
The Push Jerk
The Sumo Deadlift High Pull
The Medicine Ball Clean
These are just the basic movements; we will also be teaching you Kettlebell skills for conditioning, gymnastic skills for midline stability, Olympic lifts the clean, clean and jerk and the snatch. Plyo-metric skills like box jumping, jump rope work. All these and many more will be covered in the ON RAMP.
These are the cornerstone of what we do at Grand Trunk CrossFit. CrossFit is a fitness program designed using constantly varied, functional movement performed at a relative high intensity. As a truly functional program, we design our daily workouts to be scaled up-or down-to be accessible to all populations. If you’re just starting out, we recommend coming three days/week for your first couple weeks, then build to four, then five. Once you’re up to five days per week, we recommend building in two recovery days per week.
At Grand Trunk Barbell we are devoted to teaching and sharing our passion for the sport of Weightlifting. Our hands-on coaching and detailed programming focus on developing technical consistency for the Snatch and Clean and Jerk. Pairing mechanics with plenty of Pulling, Pressing, and Squatting allows our athletes realize their potential and reach their goals.
Open gym hours provide our members an additional opportunity to work on various skills, techniques, or to simply do their own work out. We always have a coach available during these hours to offer help and address any questions you might have.
CrossFit Kids is a method for teaching proper exercise habits to kids ages 4-7 and 8-12.
It is meant to be an inclusive program that is based in fun and safety in it’s approach to well-rounded fitness. At Grand Trunk CrossFit we also try to instill integrity, respect for others and teamwork as a core tenant of our teachings.
All taken together you get an excellent way for your kids to better understand healthy habits, their bodies, and valuable life lessons for the future.
CrossFit Teens is a core-strength and conditioning program designed for the teenage athlete looking for an edge over the competition. Classes combine weightlifting, body weight movements, plyometrics, running and rowing in a constantly varied, highly intense class. Our goal is to improve the athlete’s strength and endurance as well as focus and perseverance.
While this age group will begin to work with heavier loads, over longer time frames and at higher intensity, safety is of course the priority. Under the careful guidance of a CrossFit instructor, teens will learn not just how to get stronger and fitter but also the importance of working as a team, of setting goals and attaining them, and the benefit of seeing health and fitness as a lifetime pursuit. Whether your teen is looking for off-season strength and conditioning or year-round fitness, our program will challenge them to become the best athletes possible.
Schedule your first class now