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PROGRAMS

ON-RAMP

On-Ramp

This three-class beginner fundamentals course is for anyone new to CrossFit. This program will familiarize you with the movements we most frequently use. You will learn the essential skills of CrossFit, including gymnastics, metabolic conditioning, and barbell movements while moving through various workouts. This course will give you the knowledge and readiness to begin CrossFit and become a member here. On-Ramp is capped at 10 students to ensure a comfortable, safe, and supportive environment. Here at CrossFit Back Bay, completing the On-Ramp program is required for anyone new to CrossFit.

CORRECTIVE MOVEMENT CLASS

CORRECTIVE MOVEMENT CLASS

The same principles involved in the rehabilitation of patients with injuries apply in performance enhancement and durability in athletics. When an athlete defaults to ineffective positions and movement patterns, it has a direct correlation on muscle output. The goal of this class is to improve an athlete’s performance by improving range of motion and stability, creating optimal movement patterns and decrease injury risk by delaying fatigue. Our exclusive program runs for five weeks, each week’s training will focus around a different movement-related topic and how it relates to CrossFit.

FUNDAMENTALS

FUNDAMENTALS

New to CrossFit? Our Fundamentals class focuses on the movements and skills that are frequently used in CrossFit and strength & conditioning programs. This one-hour class builds your strength and stamina and educates you on mastering the many movements we use in our workouts.

CROSSFIT

CROSSFIT

Our CrossFit classes consist of constantly varied, functional movements performed at relatively high intensity. Each WOD (Workout of the Day) is an hour long and consists of four essential components: Warm Up, Skill, Metabolic Conditioning, Cool Down.

COMPETITION TEAM

COMPETITION TEAM

Building a high-level competition team takes dedication, experience, and a peak level of skill and commitment. In these 90-minute training sessions, our coaching staff will step up the pace to maximize your performance. During this class, athletes will complete multiple workouts that mimic CrossFit competition formats. The goal of this program is to prepare athletes to compete in the annual CrossFit Opens, with the intent of reaching the CrossFit Regionals and possibly the CrossFit Games.

INTRODUCTION TO WEIGHTLIFTING

INTRODUCTION TO WEIGHTLIFTING

This class is geared toward our newer members and those who have limited experience with barbell movements. We focus on two specific goals in this exclusive program: Positional Strength and Olympic Style Lifts.

OLYMPIC-STYLE WEIGHTLIFTING

OLYMPIC-STYLE WEIGHTLIFTING

This class focuses on proper technique in all lifts, including Olympic-Style Lifts. Classes include drills while building strength and power. Each session will focus on the needs and levels of each person to ensure his or her proper progression and safety.

YOGA

YOGA

Our yoga class is taught by one of our certified yoga instructors and is intended as active recovery that fits the needs of an athlete. During this class, participants use breath control as a way to improve focus and increase mental clarity. Various combinations of physical postures and dynamic movements will enhance their core strength, flexibility, and overall quality of movement.

GYMNASTICS

GYMNASTICS

Having trouble mastering all the gymnastics movements of CrossFit? This class will focus on the core strength and skill mechanics needed to develop these skills. During this hour-long session – athletes practice step-by-step progressions in the following core areas – Basic Strength, Ring Variations, Bar Variations, Handstand work, and Parallette work.

ENDURANCE

ENDURANCE

Offered as a 60- or 90-minute class, Endurance is designed for athletes who are looking to improve their performance and fitness in endurance-based sports, including CrossFit workouts. This class will coach athletes and provide them with guidance and nutrition advice to help them achieve their individual needs. If you are involved in endurance sports (running, triathlons, biking, Spartan Races, etc.,) or want to be, this class will be a great addition to your current CrossFit routine.

MOBILITY

MOBILITY

Mobility should be integrated into every CrossFitter’s weekly exercise regime. This class will consist of a heat-building phase, core patterning/conditioning, soft tissue manipulation, and a combination of short and long holds in both traditional and non-traditional postures.

90-DAY TRANSFORMATION PROGRAM

90-DAY TRANSFORMATION PROGRAM

Upon graduating from On-Ramp, you will have the opportunity to enter our 90-Day Transformation program. During this program, our friendly coaches will teach you how to perform every exercise correctly, how to mobilize yourself, and how to prepare your body for what lies ahead. Our classes are capped at 10-14 athletes per class, and you will work out next to some of the kindest and most genuinely supportive people in the world. Upon enrollment, your membership liaison will guide through your first three months here.

NUTRITION

NUTRITION

Stay tuned for the launch of our new nutrition programs!

ROWFFICIENT

ROWFFICIENT

This 60-minute Rowing class is designed to make you a more efficient rower. By moving more efficiently, you build the ability to row harder and faster, which ultimately gives you a better workout and develops your fitness level.

programs

“We offer a variety of classes for all fitness levels.”
-Lauren Martin, General Manager

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