Day 1 at NBK

DAY 1 – On Ramp for those new to CrossFit NBK

Day 1 at NBK is a great day for every new athlete. Whether you are returning from a lifelong journey in fitness, have the desire to achieve results both physically and mentally, or are driven by Doctor’s order – we all begin with a day 1.

All new to NBK CrossFit athletes will be evaluated and be provided our on-ramp program. This is a twice a week coach led class with homework to be completed on at least 1 other day. This will maximize your results and deliver the lifetime enjoyment you can earn.

We emphasize 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 aggressive on progressions and technique—both to ensure your safety—and success at the next level.

Technique -> Mechanics -> Intensity

We will introduce you to technique and mechanics first, then intensity. The movements will each build upon each other and utilize great capabilities of our body. Strength, flexibility, balance, mobility, and more will be involved across all planes of movement. It’s important that you are here for each of the sessions as these movements build on one another. There will be a workout at the end of each day which will get progressively more challenging as the course progresses.

Be impressed by intensity, not volume

The results are a direct result of your effort and focus in these workouts. On ramp is designed to allow YOU to increase the intensity safely, 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 group classes.

ON-RAMP is held weekly one-on-one with your Coach

You may register online or email us to place you on the schedule. These are designed to be small groups 1-3 athletes, so you must confirm prior to joining. If a session is full, a waiting list is available for future dates.

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