HOW TO START/ GROUPON
StompinGround Introduction
Your first step on the road to Elite Fitness is to go to the schedule on this site and create a username and password. Once you have a username and password you can log in and sign up for a ON_RAMP class time that works for you. Below is a description of our ON- Ramp program.
In our StompinGround ON-RAMP COURSE we will cover:
-What is Crossfit? What is Fitness?
-Your current fitness level, diet, goals
-What we do at StompinGround
-Some basic introductory movements
We will end the session with a crossfit workout scaled to your ability and fitness level. We ask that you come prepared. Wear appropriate clothing and shoes.
Foundation Program:
6 Class On-Ramp
This Program consists of 6 classes (3 a week) that are designed to introduce athletes to the main movements and principles of CrossFit. Completion of The On-Ramp Program will be a REQUIREMENT in order to participate in our Level One WOD Classes.
Schedule:
There are 6 required classes (3 per week) that are offered twice during the week. If a client does not make it to a class, there is a make up on Saturdays and Sundays at 10 am during open gym. Each class has a designed workout at the end of the instruction. (Participation is required). Class 6 is a Testing Class and each Client will have to show they understand the movements and principles of Crossfit. (we will help if any corrections are needed)
Class 1: Mon @ 6:30 P.M or Tues @ 6:30 A.M.
Class 2: Wed @ 6:30 A.M. or @ 6:30 P.M.
Class 3: Thurs @ 6:30 P.M. or Fri @ 6:30 A.M
Class 4: Mon @ 6:30 P.M or Tues @ 6:30 A.M.
Class 5: Wed @ 6:30 A.M. or @ 6:30 P.M.
Class 6: Thurs @ 6:30 P.M. or Fri @ 6:30 A
Green: Week 1
Red: Week 2
Coaches:
1) Jake Neubauer
2) Dan Hudson
3) Forrest Vickery
4) Sean Woodland
5) Melissa Chafey
6) Dan Schauermann
7) Scott Dreith
For my early morning 630 am folks I will be adding some 630 am classes when I can do them so make sure you check the schedule and sign up for those classes if you want them. These new 630 am classes will be added close to the day they are happening as I can clear my schedule so check the schedule and check it often. I apologize if the schedule change is an inconvenience for some of you, I will be doing my best to add some classes to accommodate everyone. Thanks for your patience!
Strength: DeadLift
50%x5, 60%x3, 70%x1, 75%xAMAP
WOD:
Cindy
AMRAP in 20 minutes: 5 Pullups 10 Pushups 15 Air Squats
ON-RAMP:
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review |
new skill |
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Total Time (add intervals):
Row 200m (SDHP)
10 Thrusters (45/15 or PVC)
Time each interval (one person rests while partner goes)
3 times each (approx 3 min rest)
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