The Refuge CrossFit OnRamp Program

You don’t have to be great to start, but you DO have to start to be great.

And that’s where we come in…

The OnRamp Program at Refuge CrossFit is designed to improve every workout you do for the rest of your life.

It is built to both teach and refine your skills in foundational fitness movements under the care of our expert coaches. This includes aerobic (cardio) exercise, weightlifting, and gymnastics.
You’ll also learn how to exercise for maximum results, and see the value of coaching.

Best of all, you’ll FEEL amazing!

Click here to book a chat about OnRamp.

Who is the right fit for Refuge CrossFit’s OnRamp Program?

Being the right fit has nothing to do with your physical abilities or your background (or lack thereof) in sports! At Refuge, we value your character. Our mission is to provide a safe, inviting space for anyone to work toward their goals. If you are kind and coachable, then you are the perfect fit!

Refuge CrossFit is a fitness and nutrition coaching business. We want you to start exercising and to find a program you love that adjusts to match your progress over time. And we want you to never stop.

Since we designed our programs with you in mind, we created our OnRamp program to set you up for long term success.

What is the Refuge CrossFit OnRamp Program?

We know that some people prefer personal training – an environment where you get a personalized approach that allows you to focus on your specific strengths and weaknesses; others prefer group fitness classes – gain community, cheer each other, feel the energy and maybe even go to brunch together! And then others prefer a hybrid approach to fitness, where you have the focus you need with personal training coupled with the small group class environment. Which one are you?

Whatever works for your body AND your mind, our OnRamp Program has you covered.

In OnRamp, our coaches will take you through the proper technique on the 6 Foundational Movement patterns that are the base of every exercise we do. We coach you through proper technique, so you move safely AND we learn about HOW your body moves along the way.

Click here to book a chat about OnRamp.

How does the OnRamp program at Refuge help me?

With the Refuge OnRamp program, you don’t just sign up and hop in to group classes with the coach knowing nothing about you, or you knowing nothing about the class. You don’t just sign up and start lifting heavy weight in personal training sessions. Those are both quick ways to get hurt and feel frustrated, and end up quitting your new fitness routine yet again. Have you been there? I know I have!

Our OnRamp program is designed to make sure you get the benefits of exercise that show up in your every day life.

Since we train your for what life throws at you outside these gym walls, we have to start by mastering the foundations in order to build upon them.

What are the 6 foundational movement patterns?

The 6 foundational movement patterns that are found in every day life are: squat, hinge, lunge, push, pull and carry.

  • Squat: Sitting on the toilet, getting in and out of a car, sitting on the couch

  • Hinge: Picking something up that you dropped, bending over to pet a dog, picking up a child

  • Lunge: Helps you get up off the floor, walking up stairs, hiking

  • Push: Pushing a child on a swing, push yourself off the ground, push a car that is broken down

  • Pull: Pulling something off a shelf, pulling someone up off of the ground

  • Carry: Carrying a child, groceries, moving boxes, laptop bag

We teach and assess of each of these movements patterns by providing you with personal training sessions to start. After that, you begin either group classes or continue with personal training sessions to reach your goals. If there is more focus needed to excel in these foundational movements, we won’t hold you back from joining classes if you feel ready, but we will continue working with you as needed to improve along the way.

If you’d like to learn more about our OnRamp program at Refuge CrossFit, set up a 20 minute chat with me! Click here to book a chat about OnRamp.