CrossFit Balaban prioritizes your health above all else. In order to ensure your safety and maximize the return of workouts, we require you to complete a 4-session on-ramp program. This program will allow you to get first-hand experience of CrossFit’s theoretical and practical foundations and provide a new point of view on exercising. Once you graduate from the on-ramp whiteboard, you will be allowed to take part in WODs (Workout of the day).

Introduction to CrossFit

CrossFit Balaban Rules

Movements:

  • Stretching
  • Air Squats
  • Sit-ups
  • Push-ups
  • Pull-ups / Ring row

Lacrosse Ball exercises and Foam Roller release

Movements:

  • Box Jump
  • Deadlift
  • Sumo Deadlift High Pull
  • Kettlebell Swings
  • Dips
  • Press
  • Burpees

Movements:

  • Back Squat
  • Front Squat
  • Overhead Squat
  • Push Press
  • Thruster
  • Wall Ball

Movements:

  • Medicine Ball Clean
  • Power Clean
  • Snatch
  • Push Jerk
  • Double Under

You can find more information about our coaches here.