Eric O’Connor (CF-L4) and Joe DeGain (CF-L4) share insights on the value of CrossFit On-Ramp programs and how to structure yours to create the best experience for your new and long-time members and coaches. Here are a few of the highlights from the video.
What Makes an Effective On-Ramp Program
Purpose of On-Ramp Programs:
- Introduce new members to the CrossFit methodology that goes beyond just movements
- Familiarize people with gym culture, logistics, and equipment.
- Build confidence and prevent them from feeling overwhelmed when they take their first group class.
- Establish the importance of proper movement mechanics before athletes strive for intensity.
On-Ramp Structure:
- There’s no one right way to run your “On-Ramp,” “Foundations,” or “Essentials” programs.
- Can do small groups, one-on-ones, or have people join group classes right away with an athlete buddy.
- The one-on-one format provides personalized attention for better learning.
- Sessions can be scheduled during regular class times for flexibility, especially if you have a smaller gym or a limited number of available coaches.
- Having a clear “standard operating procedure” streamlines the process.
On-Ramp Content Progression
Here’s one potential way to run a three-session On-Ramp program.
Day 1 Focus:
- Foundational movements (air squats, push-ups, kettlebell swing)
- Gym logistics (how to check in, find equipment, follow class format)
- Introduction to threshold training (when to scale weight/intensity)
- Building confidence through achievable challenges
Day 2 Focus:
- Deadlift technique and scaling options
- Introduction to gymnastics movements with modifications
- Building confidence that complex movements can be scaled appropriately
- Equipment familiarity (barbells, plates, clips)
Day 3 Focus:
- Front squats and rack position
- Pull-up progressions and assistance methods
- Bar safety (how to bail from movements)
- Introduction to Olympic lifting concepts with PVC pipe
Benefits Beyond Movements
Requiring new members to go through an On-Ramp program has benefits for everyone in the gym.
For Members:
- Creates emotional connection and a memorable first experience
- Establishes trust that coaches prioritize safety and proper progression
- Prevents fear when seeing unfamiliar movements in workouts
- Members who complete On-Ramp programs tend to stay longer
For Coaches:
- Excellent development opportunity for newer coaches
- Focused environment to practice seeing and correcting movement
- Opportunity to deeply connect with members
- Ability to customize based on member background and experience
Long-Term Impact:
- Members remember their On-Ramp coach years later
- Establishes standards for movement quality that persist
- Creates gym ambassadors who understand and value proper technique
- Provides a foundation for consistent member experience
The most successful On-Ramp programs accommodate various learning styles and experience levels while maintaining core standards, combining structure with flexibility to meet members where they are.
about the author
Eric O’Connor is a Content Developer and Seminar Staff Flowmaster for CrossFit’s Education Department and the co-creator of the former CrossFit Competitor’s Course. He has led over 400 seminars and has more than a decade of experience coaching at a CrossFit affiliate. He is a Certified CrossFit Coach (CF-L4), a former Division 1 collegiate wrestler, and a former CrossFit Games athlete.
Coaching Tips for Running CrossFit On-Ramp Programs