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Why We On-Ramp

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Why We On-Ramp

By Coach Kenny Olmeda

“Why do I have to complete four On-Ramp sessions before I can workout?”

“Do I HAVE to finish all four sessions before I take a class?”

“What’s the purpose of an On-Ramp program anyway?”

“I’ve been working out for years. I know how to squat, press and deadlift.”

These are all common phrases we’ve encountered while guiding athletes through our On-Ramp program. The program is not just about getting new members sweaty — it’s about getting them ready to join classes.


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. It is meant to prepare you to enter CrossFit classes and to give you the confidence and knowledge to perform the movements safely and efficiently.

The 9 fundamental movements are:

  1. Squat
  2. Front squat
  3. Overhead squat
  4. Press
  5. Push press
  6. Push jerk
  7. Deadlift
  8. Sumo deadlift high-pull
  9. Med Ball clean

Aside from the 9 fundamental movements, we also teach various other exercises and variations. These include work with kettlebells and dumbbells, as well as basic gymnastic skills for body awareness and a small intro to the Olympic lifts —  the snatch and the clean & jerk. Plyo-metric skills like box jumping, jump rope work are all part of the well-rounded process.


One of the main goals of the On-Ramp program is to teach new members how to safely execute movements and lifts so that when they show up to class, they are:

  • Better prepared
  • Less intimidated
  • Less likely to get injured

During the On-Ramp we stress that even though going hard and heavy can yeild fast results, it is absolutely imperative that we move safely first (mechanics, consistency, intensity). We teach that in order to move fast, you have to first move well and moving well is a constant battle.

Getting to know you

On-ramp programs also give coaches the opportunity to get to know new members. We discuss injuries, abilities, and goals. We may even ask the new member when their birthday is, their favorite color and occupation. We genuinely want to know who we are coaching. This will allow us to guide and coach in a way that will lead to constant success. This also allows us to develop mobility exercises and modifications that will help them with their weaknesses or movement restrictions (like tight ankles or hips). We also use this time to suggest what weight they should start with for various lifts.


Upon completion of the On-Ramp the new member is free to attend any CrossFit class. This is just the start of their CrossFit journey at NECF. With CrossFit now part of their lifestyle, they will be constantly motivated, encouraged and inspired to reach higher heights.