FAQs

Q?

How is CrossFit structured?

A.

The structure of the program is a gradual increase in workout frequency, volume, and intensity over a two-week period.

This includes three workouts each week in the two weeks. The first WOD will be timed and recorded to determine a baseline performance capacity. This same workout will be repeated at the end of the six week cycle to objectively evaluate your progress. Completion of this program will provide a foundation of strength, technique, and conditioning base for you to progress on to elite fitness. Welcome, and enjoy your journey to health and fitness. For any questions or feedback please contact me at brian(at)killboxcrossfit.com, 316.706.3536 or on Facebook at KillBox CrossFit.

Q?

What does CrossFit focus on?

A.

One thing all beginning CrossFit athletes should remember is we concentrate on mechanics, consistency, then intensity.

Mechanics is perfecting technique. Learning the proper form/technique will not only increase the amount of weight that can be lifted and the efficiency with which you are able to lift the weight, it will also increase the margins of safety for each lift. Consistency will be your proof you have learned the proper form/technique. When you are able to perform a lift repeatedly with the proper form/technique, you will start to increase the speed and efficiency with little to no effort.

Q?

What is after the Skill Review?

A.

Following the Skill and Skill Review portions, the athlete will perform a WOD usually involving the skills you just learned. These workouts are intended to rely mostly on the glycolytic metabolic pathway, which means, the WOD may cause a burning sensation. This is a form of anaerobic training used in conditioning athletes. There are no prescribed loads for these WODs, just repetition numbers. This is to ensure you use a weight that will allow for excellent technique. We do not want to sacrifice technique for intensity at this level of training.

Q?

What is a Skill Review?

A.

Skill Review usually involves performing movements that were introduced in prior workouts to help refine technique and mobility. The load used will allow for performing the movement with excellent technique. The number of reps performed will be in the range of 10-20 with full recovery between sets to help ensure adequate technique and coordination. It doesn’t do the athlete any good to find his/her one rep max (1RM) with horrible technique. So please take this time to help drill in technique and improve your mobility.

Q?

What is the On-Ramp Program?

A.

The "On-Ramp Program" was developed to help introduce individuals who are new to the world of CrossFit to the basic movements employed, as well as provide a base conditioning that will allow for progression to more intense activities and workouts. The focus is more on technique, rather than intensity, in order to ensure safety and success as you, the athlete, progress toward more advanced fitness and athletic goals.

Q?

What is the Goal of the On-Ramp program?

A.

The goal of the On-Ramp is to ensure you learn the movements, focus on technique, and build cardiovascular endurance that will allow for progression of strength and workout intensity. The movements utilized will build basic strength, coordination, and improve your joint mobility. The blueprint of the On-Ramp workouts consist of learning a new Skill or exercise, Skills Review from prior workouts, and then performing the workout of the day, or as we in CrossFit refer to it, the "WOD."

Q?

What happens after the On-Ramp Program?

A.

Following the completion of the On-Ramp Program, you will have an opportunity to choose one of the seven available classes to join.

Each class is currently limited to 10 athletes per class. I do this to ensure that everyone gets the absolute maximum out of each session and that I can provide you with the absolute best coaching possible. As for the classes available, the On-Ramp classes are scheduled on Mondays, Wednesdays and Fridays from 7-8 p.m. The daily class times available will be from 5 a.m., 6 a.m., 8:30 a.m., 4 p.m. (M-W-Th), 5 p.m., 6 p.m. and the 7 p.m. Masters WOD. Please note that not all classes are offered every day. Please take time to review the schedule.

Q?

How to I get started with the On-Ramp Program?

A.

First, you will need to take a moment and set up a new athlete profile at WODTogether.com.
Click here

WODTogether is the box management software. Please take time to look over the site to get an understanding of how it works and all of the available information it provides.

Second, please go to Amazon.com and set up an Amazon.com account. KillBox CrossFit is set up through WODTogether for auto pay for each box member. This allows the greatest flexibility for membership selection and payment options. All members are required to have the auto pay as part of their membership. This takes the unpleasant hassles out of paying each month and having to remember to do so.

Q?

What do I need to bring to On-Ramp?

A.

Here are a few suggestions about which things to have on the first day of your On-Ramp:

Required items:

  • Printed and Completed Liability Waiver (required)
  • On-Ramp Fee - $50, pay through WODTogether.com with Amazon.com (required)

Suggested Items Water bottle:

  • Small towel
  • Gym Bag
  • Head bands/Hair bands

Q?

How much to the Training Sessions Cost?

A.

On Ramp
M, W, F for 2 weeks - $50

2-Visits per week
$50

3-Visits per week
$75

Students - 3 visits per week (<18 years old)
$50

Masters- 2-Visits per week
$50

Drop in (per visit)
$10