Your First Step at CFR: What to Expect in Our On-Ramp Program
Lynne Steiner • November 20, 2025
If you’ve been curious about CrossFit but aren’t sure where to start, you’re in the right place. At CrossFit Roselle, we believe your first experience should feel welcoming, supportive, and empowering—not overwhelming or intimidating.
That’s exactly why every new member begins with On-Ramp, our personalized introductory program designed to teach you the essential movements, terminology, and structure you’ll see in our classes. Before you ever step into a group workout, you’ll already know what to do, how to scale movements safely, and how to move with confidence.
Why Start With On-Ramp?
CrossFit is incredibly effective—but only when it’s taught intentionally. On-Ramp gives you:
-One-on-one coaching
-Clear instruction on proper form
-Scaled progressions made just for your fitness level
-A foundation of confidence so you can walk into class knowing exactly what’s happening
-A smooth transition into our supportive CFR community
Every session builds on the last, and by the end you’ll understand not just how to do the movements, but why they matter.
A Peek Inside the 5-Day On-Ramp Experience
Day 1 — The Fundamentals
We start with the absolute basics: ring rows, push-ups, sit-ups, supermans, and air squats. You’ll learn the warm-up we use regularly and get introduced to common CrossFit terms like AMRAP, EMOM, and WOD.
Day 2 — Strength Foundations
You’ll learn how to deadlift, how to press a barbell safely overhead, and how to begin building core and upper-body control with kipping knee raises. You’ll also row and practice recording scores in Wodify.
Day 3 — Coordination & Power
Today introduces three movements you’ll see in class constantly: pull-ups (banded as needed), wall balls, and kettlebell swings. We’ll talk about the purpose behind each movement, common cues, and safe scaling options.
Day 4 — Olympic Lifting (Part 1)
Time to build confidence with the barbell. You’ll learn the power clean, push press, hollow rock, and box jumps. You’ll also learn what a typical class structure looks like: warm-up → strength/skill → WOD.
Day 5 — Olympic Lifting (Part 2)
You’ll finish by learning the power snatch and push jerk, plus review class etiquette, nutrition basics, and how to transition into group classes. When you wrap up, you’ll receive your on-ramp completion certificate and a free week to explore the class schedule.
You Don’t Need to Be Fit to Start CrossFit
One of the biggest misconceptions we hear:
“I need to get in shape before I start CrossFit.”
Nope.
Not here.
Not ever.
Every movement can be modified.
Every workout is coached.
Every athlete starts somewhere, and we meet you exactly where you are.
After On-Ramp: What Happens Next?
Once you complete Day 5, you’ll feel confident and ready to jump into group classes. You’ll know:
-How to scale workouts
-How to use Wodify
-What our class flow looks like
-What to expect from strength days, skill days, and conditioning workouts
-How to track your progress
You’ll also have a community cheering you on from day one and a personal plan for continuing your journey.
Ready to Start? Don’t Wait Until the New Year
If you’re thinking, “I’ll start when life slows down,” that moment rarely comes.
Momentum doesn’t come from flipping a calendar page.
It comes from taking the first small step, today.
If you’ve been curious about CrossFit, craving more strength, or wanting more consistency, on-ramp is your perfect starting point. Click the Book a Free Intro button and we'll chat more about on-ramp, and how we can help you crush your goals.
Take the step now. Future-you will be so glad you did.
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