30 Day On Ramp
30 Day On RampMore Information
30 Day On Ramp
This 30 day program is designed to progress new members through the fundamentals of CrossFit: learning quality of movement, mobility technique, active recovery, relative intensity and nutritional guidance. They include 5 1-on-1 sessions with a trainer that takes you through the foundations of CrossFit with the remaining 30 days to take unlimited classes.
The emphasis of the On-Ramp is on skill development and exposure to our basic movements. It is designed to prepare you to enter our ongoing group classes. We are going to be hammering technique—both to ensure your safety—and success at the next level.
• We will introduce you to technique and mechanics first, then intensity.
• We will be showing you movements that begin with the relatively non technical and progressively more technical.
• These 5 sessions are important as these movements build on one another.
• There will be a workout at the end of each session which will get progressively more challenging as the course progresses.
• The difficulty of these workouts is ultimately in your hands…the degree that you push yourself will determine how much suffering goes on.
The class is called “On Ramp” for a specific reason…we want to ramp you up to the level of intensity and output that is inherent in our
Most importantly this On Ramp program includes:
The ability to safely and effectively perform/employ all the movements used in CrossFit HVL’s programs. Covered topics include gymnastic/body-weight exercises, mid-line stabilization exercises, plyometric movements, Olympic and Power-Lifting Movements, Kettlebell movements, and efficient running and rowing form;
A general understanding of the musculoskeletal biomechanics associated with/involved in the functional exercises used in CrossFit HVL’s programs;
Awareness of general flexibility and/or mobility restrictions which could potentially impede their progress;
Basic soft-tissue maintenance tools essential for remaining limber, healthy, and injury-free.
Boot CampMore Information
Boot Camp contains interval, cardio and strength training, with the aim of all full body fitness. The programming makes the workouts completely different every day, and this keeps things interesting and more motivating. There is no barbell movements in our Boot camp WODs (workout of the day). Any and all movements can be modified with in the class as well. So regardless of limitation…YOU can do this 🙂
The group nature of the class keeps you accountable, offers you an opportunity to both give and receive encouragement and it builds community.
Our CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease, full time mom’s, military, police officers, fire fighters, people fighting obesity, and those just looking for something different. What changes is we scale the load and intensity to fit the persons ability.
CrossFit is intense, but we strive to make the intensity relative to whatever you are capable of. The workout of the day is the same for everyone, but we can tailor it to meet the needs of each individual. When you walk into our facility, you may see a 70 year old, a 25 year old, a teenager, and a firefighter all working alongside each other at their own capacity, but toward the same end result.
We have a philosophy when it comes to fitness. There are no shortcuts on the road to success. We believe in teaching people the importance of longevity. There is no such thing as an overnight success.
Our brand of CrossFit is an excellent program that emphasizes the importants of mechanics, consistency and intensity (in that order) Our standards for coaching are the highest around and each class consists of a “coach-led” dynamic warm-up, followed by work that leads into either a strength movement or skill practice. Once we have put in some hard work there, it is on to the conditioning piece (aka the WOD or Workout of the Day) followed by a Post (core exercise).
Some of the movements are complex, and every CrossFit workout will test you. That is why your safety is the priority. Every workout is scalable, so you’ll always get a challenging workout, no matter your personal fitness level.
If you’re new to CrossFit, and looking to get started with our group classes, you will be required to take our 30 Day On Ramp Course. The On Ramp Course consists of five 30 min Personal Training sessions with unlimited classes the remainder of the 30 days . The emphasis of the On Ramp is on skill development and exposure to our basic movements. It is designed to get you familiar with common movements and comfortable at our facility. During the On Ramp course we focus on technique both to ensure your safety and success. We will introduce you to technique and mechanics first, then increase intensity.
The cost of the 30 Day On Ramp Course is $199.
CrossLite was started in 2013 as a means for some of our membership population to still get the CrossFit methodology experience while dealing with limitations.
CrossLite is a strength and circuit training class using free weights (no barbells) and body weight movements. Same principles as CrossFit, constantly varied, high intensity, functional movements; except we focus on joint mobility, stability and strengthening, metabolic conditioning and functional movements.
This class is very valuable for anyone with shoulder, back, knee pain,etc., but still wants to workout because anything can be modified within your means. We do a strength session in the beginning of class that focuses on joint strengthening unlike our CrossFit class that does a strength session built for overall strength, not specific joint stability and strengthening exercises. This class was designed by Dr. Shelly Burns as a way to rehabilitate old injuries or current ones that are holding you back from working out. YOU can workout even with limitations AND you can feel better and strengthen those areas that have kept you back from reaching your goals. When you do it under the guidance of an experienced Coach/Trainer/Doctor of Chiropractic, you can feel comfortable knowing you won’t get injured or pushed too far. They understand where you are at and how to get you to where you want to be.
The members in this class are a motivating and supportive community that will help you in your journey.
Kids ClassMore Information
We have a Kids Fitness Program! The goal of the Kids Fitness Program is to instill in children and teenagers a love of exercise while building a foundation for their future athletic enterprises by teaching safe and effective techniques.
In our Kids Fitness Program, children (ages 6-12) participate in fun and engaging workouts that deliver measurable results and prepare them to be well- rounded athletes. (ages 13 and older can attend the regular classes)
Our Kids Fitness Program workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scale-able for any participant at any level. It combines gymnastics, body-weight calisthenics, and “light” weightlifting elements to develop capacity across various physical skills, with additional focus on elements that encourage bone density and balance, and coordination development. We believe that children and teens have a great opportunity to maximize their physical skills when exposed to this stimulus during years of peak development, and the elements are combined to keep children engaged and entertained, while teaching them proper movement mechanics and creating a broad athletic foundation. For our Kids Fitness Program, it is imperative to pair fitness and fun, thus creating a lifelong love of health and fitness.
We teach the kids all the fundamental movements with form of the greatest importance. Classes include:
- Class outline
- Warm up
- Skill work
- WOD (workout of the day)
Mobility FitMore Information
Mobility Fit is a unique personal training program designed to give 10 individual 1-on-1 sessions with a trainer. And not just any trainer…a trainer with experience and degree’s in how the human body works and moves. This is a program you won’t find anywhere else. It was originally designed for golfers from Dr. Burns’ experience in working with them as patients and clients and seeing common movement patterns and injuries. After running several clients through this program, she saw that this could help everyone, not just golfers. This is a very detailed program that focuses on mobility, stability, flexibility and core strengthening.
Open GymMore Information
Open Gym is a chance for you to come in and work on lifts, skills, goals, mobility, conditioning or additional programming. Use the gym and equipment at your leisure to work on something specific.
Open Gym is included in your Unlimited membership. We offer 26 hours of Open Gym time throughout the week
The foundation of CrossFit is built on athletes coming together regularly to work out and push their limits alongside their peers. The accountability, intensity, and competitive spirit forged in our group classes cannot be matched working out alone. However, we realize that athletes have varying abilities over the broad selection of movements that we cover in CrossFit and therefore could benefit from time dedicated to working on specific elements of CrossFit.
All Open Gym Classes at CrossFit will be supervised by a Coach or Intern. The coach’s number one priority will be ensuring a safe training environment for all athletes. In that regard their word is law, so please respect their authority! This coach/Intern will be happy to give pointers, tips, tricks, support, encouragement etc., but they are not there to offer free private personal training.
Our CrossFit classes take precedence over Open Gym time. Keep noise and talking down while Coach is giving instructions. Please workout in an area that doesn’t interfere with the class or take up rig space if the class is using the rig that day. If a class is at full capacity, you may be asked to wait for the next class to take part in Open Gym. This is at the Coaches discretion and what they say goes. Finally, please be considerate of all others using the gym during Open Gym and be sure to leave the gym cleaner than you found it.
You must have a current, active CrossFit HVL Unlimited membership to be admitted to open gym. No exceptions. Unlimited members can attend unlimited Open Gym classes. Two times per week and punchcard members may attend Open Gym as often as they like, however each Open Gym class will count against their allotted classes or punches.
Personal Training / Private CoachingMore Information
At CrossFit HVL, we understand that group classes aren’t for everyone. If you prefer to train in a 1-on-1 setting or if you are part of our CrossFit Group Training, but also want to work on individual skills, we also offer 1-on-1 Personal Training. With our training, one of our coaches will meet with you to determine your goals, and work to set up a plan to reach them.
Shelly has been personal training since 2001. She not only works with clients that are looking at getting in shape, but her specialty is working with clients that have limitiations whether current or old injuries that are holding you back. She will create a program around any limitation. You will get in a good workout while rehabilitating your injury or muscle imbalances. She specializes in biomechanics and body movements.
You do not have to be a member of our CrossFit Group Training to register for 1 on 1 personal training options.
Run ClubMore Information
CrossFit HVL’s Run Club is designed to give our community group accountability for just getting out there and running. We meet on Saturday’s at 8am and run anything from 1-4 miles whether all at once or as intervals. We have a large part of our community that runs Spartans, 5K’s, 10K’s, half marathons and other events. This is a supportive and motivating group that will help you achieve whatever race you are running.
Specialty ClinicsMore Information
Specialty Clinics are a chance for you to get more specific and focus in on a certain type of activity or skill.
Our 2018 Specialty Clinics are:
-Shoulder Mobility and Stability
-Low Back Mobility and Stability
-Obstacle Course Racing Series 1
-Obstacle Course Racing Series 2
-HSPU and many more!
We run 6-week Strength Programs throughout the year as well.
All programs have limited participation size and price depends on length of the program $20-50.
As a member, you will receive notification of new Specialty Clinics via a newsletter an social media. Courses are offered at a variety of times throughout the year. For more information on an upcoming course, emails us at