Getting Started
'Membership Forms'
Below please find our Membership Form and Waiver which you can download, print, complete and return to us before starting your On Ramp.
‘Free Trial class’
Every 2 weeks we run a free trial class at 1pm on a Sunday. This gives people a chance to try out a CrossFit session. After this class you can decide whether or not you want to go ahead with the On Ramp. Many people who know they want to begin training with us go straight onto the On Ramp but we keep this option available for those who would like a taster first. The class gives us the chance to meet you and also allows us to go through some technique explanation, some mobility work, some strength training and give you a sample of the intensity we you might find in the classes.
The dates for the next trial classes in 2012 are as follows: please email us beforehand to confirm your space.
February: 26th
March: 11th and 25th
April: 8th and 22nd
May: 27th
June: 10th and 24th
July: 8th and 22nd
August: 5th and 19th
‘On Ramp’
On Ramp class is a pre requisite for all members wanting to join CrossFit Asphodel. The On Ramp teaches the CrossFit movements which will be used regularly in small groups to new CrossFit athletes. This consists of 4 hrs of coaching which is run every other weekend.
These classes can also contain education on the recommended nutritional plan to optimise results from CrossFit training and effective warm-up and mobility routines that are present in each and every CrossFit session, to improve and correct dysfunction.
- Cost is $1250HKD
As 'On Ramp' classes are capped at 10 people - please ensure you book onto the course early to avoid disappointment.
After completing the On Ramp program athletes are entitled to commence one of our training packages.
What is the 'On Ramp'?
On Ramp class is based on four sessions of 1 hr duration ran over a one week period.
Our On Ramp class prepares new athletes for their CrossFit experience in a fun, safe and encouraging environment. All classes are taught by certified CrossFit coaches. The course curriculum includes:
- What is CrossFit? Basic theory of the program and why we do what we do.
- General warm-up routine.
- Bodyweight movements, including the air squat, push up, pull up and sit-up.
- Weight lifting movements like the deadlift, clean, press, push press, and overhead squat.
- A scalable workout at each session designed for to fit in with your current fitness level.
- A nutrition discussion with suggested eating strategies that maximize performance and improve body composition.
All four classes must be attended in order to complete the On Ramp. The On Ramp runs Saturday 12-1pm and Sunday 1-3pm. All 4 hours must be completed.
The dates below are for the upcoming On Ramps in 2012: please email us to confirm a place.
February: (18th and 19th)
March: (3rd and 4th) (17th and 18th)
April: (March 31st and April 1st) (14th and 15th) (21st and 22nd)
May: (12th and 13th) (19th and 20th)
June: (2nd and 3rd) (16th and 17th) (30th June and 1st July)
July: (14th and 15th) (28th and 29th)
On Ramp classes will be capped at 12 athletes per class and taught by 2 coaches. Small classes guarantee each athlete has quality coaching, on all movements to gain kinaesthetic awareness and good motor patterns.
‘Private On Ramp’ (4 x 1 hr PT sessions)
The 'Private On Ramp' takes you through all of the movements covered in the On Ramp and a workout in each session with a coach one-on-one in a total of 4 one hour personal training sessions. You can then join the Crossfit classes or continue training on a Personal Training basis. Private On Ramp is designed for people who may struggle to make the session times of the regular On Ramp sessions and people struggling to pick up the movements and may need more focused time. Private On Ramp can be done as a group class at a discounted fee if all participants are committed to the same appointments. Please speak to a member of staff for more details or to make a booking.
Why do I have to do the 'On Ramp' - I'm a hot shot!
Whilst you may know your way around a gym, or at least think you do, at CrossFit Asphodel we are all about knowing our clients and knowing the level they are at, so we can work towards the same goals. We ask for 4 hrs of your time and we will make sure you get the most out of our CrossFit programming. Everyone is still learning and there maybe small things that you could pick up that make your training sessions much more fruitful. If indeed you do turn out to be a hot shot, you will surely benefit greatly by us knowing this and we will look forward to maximising your potential.
