On Ramp

The following is the curriculum from the NorCal Strength & Conditioning / CrossFit NorCal On-Ramp program. We choose to follow this particular program as we feel this is the best way to get a new athlete "Ramped up" for CrossFit. Here at CrossFit Illumine, we have a huge emphasis on safety for our athletes and perspective athletes. We require seasoned athletes and soccer moms alike to run through this program. CrossFit is all about scalability, and this holds true even in Onramp.


"The emphasis of the On-Ramp is on skill development and exposure to our basic movements. It is designed to prepare you to enter our ongoing group classes. We are going to be hammering technique-both to ensure your safety-and success at the next level."

  • We will introduce you to technique and mechanics first, then intensity.

  • We will be showing you movements that begin with the relatively non technical and progressively more technical.

  • It's important that you are here for each of the 12 sessions as these movements build on one another.

  • There will be a workout at the end of each day which will get progressively more challenging as the course progresses.

  • The difficulty of these workouts is ultimately in your hands…the degree that you push yourself will determine how much suffering goes on. The class is called "On Ramp" for a specific reason...we want to ramp you up to the level of intensity and output that is inherent in our group classes.

  • Shifts in body composition are one of the most motivating ways to measure success. We highly encourage you to take "Before" pictures at the beginning of the On-Ramp class.






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On Ramp


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Send us a message if you have questions about Onramp or would like to sign up!