On Ramp

Our Next On Ramp Session will start

April 14 in Cranston and

April 21 in North Providence!

Call or Click Here for details!

Who is Fran? How do you clean a medicine ball? And are burpees something you really should be doing in public? Chances are, if you have been checking Ocean State CrossFit, these may be some of the questions running through your mind. We realize that to the untrained eye, the daily workouts we post on Ocean State CrossFit can be unfamiliar and somewhat intimidating. (Even downright strange.) That’s why we created the Ocean State CrossFit On Ramp Program.

When you join OSCF, we’re not going to just throw you into the fire any more than we’d throw you into the deep end of a pool before you learn to swim. The On Ramp Program is an introductory course we require you to take before diving into a regular CrossFit class. The guidance you receive from your coaches, as well as the accountability and encouragement you receive from your classmates (and you give back to them) helps new students learn the ropes… and eventually climb them!

During the 6 class course, Lead Coaches Pete Salmons and Ray Fleser will introduce the methods behind our program, the progressions to the movements, the science behind WHY it works, and even nutrition so you’ll learn how to fuel your body and your workouts.

First, we cover technique and proper mechanics so that you can learn how to do the movements correctly. Then you’ll learn how to take that movement and increase your intensity, whether that means more reps or more weight. There will be a workout during each class session that will increase in intensity as your fitness increases… at your pace. The difficulty in these workouts is ultimately in your hands.

The On Ramp Class meets three times per week, for two weeks. The days are sequential with each day progressively becoming more technical, so you build off of each class to the next. This means it is important you attend each one, and explains why it is mandatory that you complete the On Ramp Program before entering any of our group classes. (Any missed classes can be rescheduled with one of our OSCF Coaches.)

After graduation from the On Ramp Progarm, you will be ready physically, and you will be confident to attend any of our regular classes. We look forward to getting you started and on your way to embracing the best fitness program you’ve ever done. And yes, you’ll even be comfortable doing burpees in public.