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CrossFit

Wandering around the gym, not getting results?
All you need is 3 days a week. Spend less time at the gym & more time enjoying life.

There’s no more being bored of the same old routine.
Every day is a different workout. Every. Single. Day.

No one cares if you’re a beginner. And no one cares if you’re not.
We’re all here to be better than yesterday.

Before you can sign up, Enroll in On Ramp

CrossFit Classes schedule

Membership Details

On Ramp is for everyone, no matter whether you’re a beginner, have experience with HIIT workout, or were a division 1 superstar. It’s an opportunity for our coaches to get to know you & provide expert advice on how to move properly.  You will set benchmarks in lifting, learn new skills, and feel CrossFit conditioning unlike anything you’ve done.  This experience perfectly “ramps” your readiness for CrossFit classes.  

Learn more about On Ramp

We offer classes from 5:30am-6:45pm start times. See the schedule page for a full list of Class times.

When you enroll in On Ramp, you are also committing to attending at least 1 month of CrossFit classes. An auto-payment will process automatically on the 1st of the following month with a 3x, 4x, or 5x/week monthly membership.

A full description of our memberships, class policies, and membership change form can be found on the membership details and policies page

What is CrossFit?

CrossFit workouts are not generated at random. It is thoughtfully approached to ensure your safety and success. You will see that we constantly vary heavy lifting, short intense, long enduring, and skills training to get results. Your progress will plateau if you do the same old thing all the time.

  • Today may be a strength set of 5×5 heavy deadlifts.
  • Tomorrow may be 20 minutes to complete as many rounds of 5 pullups, 10 pushups, 15 bodyweight squats.
  • The next day may be 100 burpees for time.
  • The following day might be snatch to a heavy single.

Do you have no idea what this stuff means? That’s ok. That’s why we developed On Ramp.  
Do you see a movement you’re not strong enough to do? We accommodate everyone. That’s why we’re a success!
Do you see a movement the Dr. told you to stay away from, like running? That’s ok. We have modifications to make sure you get a good workout.

1-hour Class Structure

Before Class:

Arrive 10-15 minutes early to settle in and perform mobility and flexibility techniques (you’ll learn these). We expect you to introduce yourself to people you don’t know!! All you have to do is say, “Hi” and you’ve met a friend.

During Class:

You are now giving undivided attention to your coach. He/She is an expert and has a plan to ensure everyone is safe, knows what they are doing at all times, and that you have a successful workout.

Warm up:

5-15 minutes in length. We will include movements that increase your heart rate as well as add dynamic stretching components to prepare you for the workout.

Mobility:

Deep tissue mashing and stretching will help you increase range of motion and get you into better movement positions that will help you move efficiently and safely

Skill Review:

Quality is what we’re known for. The coaches will review all the movements in the workout and help you scale the workout to your fitness level.

Workout:

Coach Shaun programs all HCF workouts; they are programmed precisely for the members in our gym to improve strength and conditioning. Show up at least 3 days a week to get the results you want.

After Class:

When you commit for the hour, you stay for the hour. You are on a team with your classmates, and you stay together until everyone’s done.

It’s in your best interested to cool your body down and perform post-mobility stretching. The coach will provide their suggestions, but it may not be trainer-led.

Ten Fitness Principles

Look at the list of physical skills below. How many of them are your strengths? It’s not always fun to train a weakness, so when we program for ourselves at home, we often choose things we like to do and what we’re good at and avoid everything else.  Not at CrossFit. You’re not always going to have a fun workout, but what bonds our community is that we’ve all endured something hard, and it’s that same community who is going to help you get through it.

  1. Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
  2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
  3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
  4. Flexibility – The ability to maximize the range of motion at a given joint.
  5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  6. Speed – The ability to minimize the time cycle of a repeated movement.
  7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
  8. Agility – The ability to minimize transition time from one movement pattern to another.
  9. Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
  10. Accuracy – The ability to control movement in a given direction or at a given intensity.

FAQ

Programming CrossFit workouts is a very delicate science, and key to your safety.

Workouts are broad, general, and inclusive, meaning you’re going to be exposed to a spectrum of strengths and weaknesses on any given day. Our coaches are experts in delivering advanced skill techniques to help you feel determined to overcome adversity, not defeated.

Who programs the workouts?

While CrossFit is an affiliation, vs. a franchise; workouts are not supplied by CrossFit Headquarters and each affiliate has the freedom to operate their gym as they see fit. Shaun, owner of Hoosier Athletic Club and head coach, has over 10 years of hands-on experience of coaching and programming as well as continuing education and research.

How do you come up with workouts?:

Big Picture:
An 8-week cycle begins with a benchmark test and concludes with a re-test; each benchmark emphasizes a different variable in your training. Possible benchmarks may test your endurance, strength, stamina, skills, or a little bit of everything. During those 8-weeks, you’re preparing for that re-test. With long-term commitment, you end up developing a variety of skills, strength, and conditioning over many more 8-week cycles.

Small Picture:
Will you think some cycles really suck? Yes, because if you’re a cardio junkie, then you aren’t going to like a strength cycle where 3 days a week is a strength day with 1 accessory day and one longer/enduring cardio day. But hear us out; If we weren’t delivering results to our members, we wouldn’t be a success today. Join Hoosier CrossFit because you trust our methodology; you trust you’re getting the most well-thought out workouts, the highest quality of education in group training, and you, too will get the results you want.

If I only come 3 days a week, should I choose the high cardio workouts and avoid strength days, active rest days, or skill days?

When you begin to skip days because you don’t think they are intense enough or don’t enjoy doing them, then you’re missing out on the big picture, and you’re setting yourself up for failure within CrossFit training. CrossFit isn’t just a fitness program to give you a cardio high, it’s a sport that involves many technical skills that takes a coach’s leadership to develop. You don’t have to understand it right now, but the reason you’re coming to HCF is because we are experts in CrossFit training and methodology.

What if the workouts are too hard for me?

HCF couldn’t have developed a great reputation and have become a successful small business f we didn’t take care of our members. During On Ramp, expert coaches adapt workouts to your specific abilities, promoting quality movement over intensity. Workouts will feel just challenging enough to want to come back for more.

Constantly Varied

High
Intensity

Functional Movement

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