On Ramp is a special program designed for those who want to start training in CrossFit, but have no CrossFit experience.  In order to keep you safe in class, it is mandatory that you attend two person training sessions to learn the nine foundational movements that CrossFit encompasses.  
At CrossFit Greendale, we require that all members interested in joining our gym, complete the training sessions.  These are private sessions led by Frank, he is a nationally certified CrossFit trainer and professional CrossFit Games athlete.  

9 Foundational Movements

Auxillary Movements

 During On Ramp, you will learn the 9 foundational movements of CrossFit:  

- SQUATS: air squat, front squat, overhead squat

- Deadlift and sumo-deadlift high pull

- PRESSES: shoulder press, push press, push jerk

- Medicine ball clean  

You will also learn other auxillary movements and exercises that we do in daily work outs, so you are prepared to jump into regular classes after On Ramp.  From climbing rope to how to properly row, there won't be anything you wont know how to do when you enter regular class.

Safety and Scalability

We will also teach you the proper ranges of motion for all movements to ensure maximum benefit and minimize the risk for injury.  We also teach the scales and progressions of each movement that meet your abilities, so you can increase your fitness levels safely.

Private On Ramp

We understand that sometimes schedules don't allow for individuals to take the On Ramp course, or some people prefer private one-on-one training.  If you are interested in doing a private on ramp session please call Frank at 414-265-9715 or leave a message below for more information.

Class Days and Time

Classes run on Saturdays at 11am.  

This class is four weeks in length, consisting of four, one hour sessions.  Athletes are required to attend four (4) consecutive On Ramp sessions.

*Use of the gym/classes is included in the price of On ramp.


Come prepared to work out, meet some awesome people and get sweaty!



Includes two personal training sessions and unlimited classes for one month......................................... $200.00


Includes two personal training sessions and unlimited classes for two months....................................... $300.00

Questions or Comments?  Contact Us



Tel: 414-265-9715



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