Just in case you may have missed it I wrote a 2 part article on our On Ramp program for the Performance Menu. Part 2 will be out next month and includes our 12 session curriculum. It’s a map for how we bring newbies off the street and ultimately into our group classes. We’ve tweaked and modified it a bunch over the last year, and I hope it will give you all a good reference point when building your programs.
The program has been instrumental in our growth…we even just started an off-hour On Ramp for Moms on Monday! Five moms training with their kids in the kid corral. I’ll keep you posted on how it goes!
Here’s a pic from our recent 6am On Ramp crew!
Nicki,
Love the blog. Dutch recommended we check it out during his seminar we recently attended. I have to thank him because you have a ton of great info here. I am particularly interested in part 2 of your On Ramp article. We are about two weeks out from opening our doors and we are implementing your system. I have a subscription to the Performance Menu, but was hoping you could send me an advance copy of the article or just the 12 week curriculum. We would love to have everything in place before we open. We have a copy of Patty from Vancouver’s 10 session beginner protocol, but I really want to see how you guys run it.
Hey Doug!
I’ve been getting this question alot…unfortunately everyone will have to wait till the June issue comes out. It’s going to be the featured free article…I would probably spend the next 2 weeks of my life shipping out my word doc if we break the seal on this
Hey Nicki…Great article! Looking forward to Part 2. At CrossFit Ventura, we currently have a 2 week (6 sessions) “Elements Course”. Starting this summer, we will definitely be switching to a 1 month (12 sessions) On Ramp Program to better prepare newbies for the group classes. We are definitely going to have a 6:30 p.m. On Ramp class for our evenings, but also want a morning class. How popular is the 6 a.m. On Ramp class? With your experience, do you think an 8 a.m. On Ramp class would work? Or would it be limited due to work schedules?
We are still a relatively new affiliate with about 40 members. If I understand correctly, CrossFit NorCal has 3 levels (Elements, Level 1, and Level 2) for your group classes. Although we are small, we already have group classes (with up to 15 people) with so many ability levels. I find myself spending a lot of time with the newbies to hammer the proper mechanics, which limits my time with my advanced athletes. As a result, CFV will be creating leveled classes so that we can better serve ALL of our members appropriately.
Being small, do you think we should start out with only 2 levels? Let’s say…Level 1 and Level 2 group classes. Or do you think it would be wise to start immediately with 3 levels similiar to your model? I guess my only concern is stratifying our members too much too early and lose the energy of the group class that we have now. Thanks in advance for any suggestions!
Hey Bill!
For whatever reason our evening On Ramps have been the most popular…7pm in particular always sells out and sometimes we end up overenrolling it. 6am has been ok…typically between 6-8 folks. I can’t give you an answer with regards to 8am except test it out and see. If it fills great…if not…well, then you know that might not be your best hour for it. I’m inclined to think 9 or 10am would be better than 8 only because moms dropping their kids off at school might be able to make that time…but that’s just what comes immediately to mind.
As for your levels…only open a class when your others are bursting at the seams. You will have more Elements classes than Level 1, and more Level 1 classes than Level 2, only because it takes time to develop folks and get them the skill sets and the strength base. For the longest time we have had just Elements and Level 1 classes…and only in the last 4 months have we had a level 2 (which is invite only)…So, I wouldn’t worry about having Level 1 and Level 2 folks training together…again, the numbers have to be there to offer a regular class.
Hope that helps!
Nicki
Nicki, Great article, looking forward to part 2.
Hey Nicki,
I just read your part 2 article in the PM to your On Ramp program. Fantastic article! Thank you very much for this resource. I’m assuming that you are ok with people using this in whole or in part if they want, correct? If so, I want to make sure we are giving credit to you guys. How would you like that done? Thanks again,
David
Hey David,
Thanks for the feedback. It’s intended as a template for folks to model or use however they wish. Please feel free to use and modify to fit your needs
Nicki