On-Ramp Program

16

Effective August 13th all new athletes must attend a Baseline wod. Then they will roll into 3-day OnRamp program. Cost of OnRamp will be $45, however, this cost will come off athletes first-month membership.

THE PROGRAM

Stoked CrossFit will begin a new On-Ramp program for new athletes. This On-ramp program will allow us as coaches to provide more focus and attention to new athletes to assimilate them with CrossFit movements, standards, and definitions. The On-Ramp program will consist of three classes in a one-week period to address the nine foundational movements of CrossFit, as well as other bodyweight and gymnastics movements that will be incorporated into future workouts.

Who- The On-Ramp program is being created for new athletes who are not currently training at Stoked CrossFit. The On-Ramp program will be instructor led by one of our coaches.

What- The On-Ramp course will be a way to provide focus and attention to new athletes to familiarize them with CrossFit movement standards and assess mobility and fitness levels of new athletes. Although the On-Ramp program will consist of more focused instruction and explanation, athletes will still complete a CrossFit workout during class.

When- The On-Ramp times will be determined based on athlete needs and the number of athletes requiring the On-Ramp course at a given time. Although no specific time has been set, the on-ramp will be an evening class, as that is the time when most of our coaches are available. Due to the introduction of the On-Ramp program, new athletes will need to contact Stoked CrossFit to set up an appointment time to schedule their On-Ramp start date.

Where- The On-Ramp program will take place within the gym in a designated area where the On-Ramp athletes will have access to all equipment needed to practice movement standards and perform the designated workout.

Why- Because of the blessings of a growing gym and the desire of individuals to take control of their lifestyle and improve their fitness, our class sizes are growing. To better accommodate new athletes and make sure people are comfortable when they begin Crossfit we feel an On-Ramp program is necessary to bring new athletes into the Crossfit community. This On-Ramp program is designed to help athletes feel more comfortable performing movements that are new to them. Unlike a typical fitness center complete with complicated machines, in CrossFit, YOU are the machine, and our goal is to make the machine work as smoothly and efficiently as possible. During the On-Ramp program, we will discuss CrossFit movements, as well as gym etiquette, the importance of nutrition, and address any concerns athletes may have. CrossFit is infinitely scalable and adaptive so anyone can do it.

After completion of the On-Ramp course, athletes will begin training during regular class times, all classes are still led by a coach, and athletes will have numerous scaling options based on their ability. Remember, all CrossFit classes are led by a coach so if there is ever a question do not hesitate to ask. There are multiple classes throughout the day, and athletes are free to attend whichever class best fits their schedule after completing the On-Ramp classes.

 

Advertisements

Leave a comment

Filed under Uncategorized

Stoked CrossFit Kid’s Program


Stoked Crossfit Kid’s Program
Begins June 4, 2018 – July 27, 2018

CrossFit Kids is a strength and conditioning program that is specifically designed for kids and teenagers and helps them develop a lifelong love of fitness. In a group setting, children and teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well rounded athletes.

Stoked CrossFit has an amazing CrossFit Kids program in Oxford, Alabama, which reserves gym time for the exclusive use of our kids and teens. Our kids’ classes are for the kids and we do not have any others classes going on when they are working out. Parents can feel secure knowing that the music selection and tone will be appropriate for all age levels during the times set aside for our kids’ class. Our coaches are dedicated to the kids in class.

Fitness is fun and we want to convey this to the kids. No two workouts are the same, so the kids will not get bored and they will be engaged. The workouts are also scalable, so any level can participate from the accomplished athlete to a less active kid.

Details for classes:

  • 16 Sessions
  • Two age divisions (6-10 yrs) (11-13yrs)
  • Class times (Monday and Friday / Tuesday and Thursday)
  • Class Time 3pm-4pm
  • No per class fee / Training sessions prepaid

Pricing:

  • Individual @ $95.00
  • Two @ $145.00
  • Three @ $195
More Details:
  • Monday and Fridays Age Division (11-13 years old) 3:00-4:00 pm
  • Tuesday and Thursdays Age Division (6-10 years old) 3:00-4:00pm
  • I will periodically have (make up) days for sessions missed, however, these will be combined – all ages to attend.
  • Please encourage kids to hydrate, bring water or recovery drink (Gatorade\Powerade) and also a towel to each session.
  • I (Buffi) will be up at the box Thursday morning until 1:00Friday evening 1:00 – til closing, then Saturday morning from 9:15 – 11:30. I will have registration and liability forms ready to complete.

Please let us know if you need any further information by emailing us at stokes0921@att.net!

See you on the floor soon,

Buffi Stokes

 

 

Leave a comment

Filed under Uncategorized

New Fitness Class

featured_gorecess_class_tips_infographic

The fitness programming is geared towards your more basic barbell movements, Squats, Presses, Deadlifts, there will be NO Snatching, ever, no Overhead Squats, Muscle-ups, Pistols, Handstands Push-ups, etc. All of your more technically demanding movements and movements that take high levels of mobility are left behind. The loading will be lighter, but that doesn’t mean you can’t scale-up, or down for that matter as needed. All Extra work for the Fitness Program will be geared towards strengthening and developing the posterior chain. One of our most common issues we see with the everyday person is a weak backside, from the hamstrings up, muscles are weak and lacking flexibility. Extra Work programmed for the Fitness group will be focused on getting athletes out of the incredibly tight, anterior dominant position that so many people in society are in.

If you’re just beginning CrossFit and are new to the 9 Fundamental movements of CrossFit, this is a great place to start. Loading is lower, movements are more basic, and especially if strength and conditioning is foreign to you, you should spend anywhere from 1-3 months here. This is also for the older/immobile crowd. Please don’t misunderstand our intention, as evidenced by many of the amazing athletes in our gym, we have plenty of older athletes that are capable of everything we throw at them. However the tendency for most, is that as we age, if we’re not proactive about it, we get tighter, and lose our flexibility which is an absolute necessity to CrossFit, especially with some of the more technical movements. You’ll also fall into this group of programming if your sole goal coming to Stoked CrossFit is to just get stronger, healthier, or more fit and you’re not interested, nor willing to take the time to learn the more advanced movements, i.e. the more sporting side of CrossFit.

CrossFit is referred to as the sport of fitness, and like any sport, if you want to take part, and understand the full range of movements, it takes practice, and lots of it, which for some may be something they don’t really want to focus on, and this is perfectly fine.

Leave a comment

Filed under Uncategorized