Remuera CrossFit On Ramp Course

Because everyone is afraid to take the first step, we package a beginner intro course so we can learn the terminology, get the moves down, and realise how we add intensity. RCF style!!

The first step to take when beginning CrossFit is to develop an understanding of the foundational movements. This is an important prerequisite for all new comers to CrossFit, regardless of your fitness level. In each beginner session you will learn new movements, and then use these newly developed skills by participating in a workout at the end of each session. There will only be a limited number of people so you will get a lot of attention, and they will run 2 x per week for 3 weeks.

The exciting part is that everyone can do a CrossFit session because workouts can be scaled to suit each individual’s ability. This means anyone can benefit from full participation regardless of fitness level, age or experience. By completing the workouts in each session you are developing your skills, this keeps you encouraged and excited to try more

In the intro course you will learn the key technical elements for each of the following movements:


  • Exercises using your own body weight as resistance
  • pull-ups, push-ups, burpees, ring dips, handstands, L-sits


  • Olympic movements - clean and jerk, snatch
  • Presses - shoulder press, push press, push jerk
  • Pulling lifts - deadlift, sumo deadlift high pull, ball clean
  • Squats - air squat, front squat, overhead squat, back-squat

Other movements

  • You will learn other common movements that are integral to CrossFit training
  • Thrusters, wall ball, kettle-bell swings, box jumps, jump roping (skipping), Turkish get ups

Once you have these movements understood you will feel more comfortable to put them In a WOD setting with other RCF members

The On-Ramp Course is run as a series of individual training sessions with one of our qualified and highly experienced coaches.

$180 (3-4 sessions over 2-3 weeks, varies depending on the skill level of the individual)