What is On-Ramp? Following your evaluation and introductory session, On-Ramp will introduce you to our movement standards in a 1-on-1 or group setting.  These sessions allow a specific personal guidance from one of our world class coaches, and is required for your safety and long-term success. You will learn proper movement standards required for body weight exercises, gymnastic skills, olympic lifting, metabolic conditioning, journaling, and nutrition.  Proper technique will be taught along with a progressive introduction to each movement that are common in classes.  This program will ensure that you have a solid understanding of everything we offer, as well as prepare you to safely progress to larger group classes.

We understand that everyone learns at a different rate, so you can expect your on-ramp program to take between 3-6 sessions.  Our coaches have your best interest in mind and have the right to keep you in on-ramp as long as you need to make sure you are comfortable, safe, and proficient of all movements.

HVCF Group Classes
HVCF has a very extensive schedule. In each class you will perform the workout of the program that you are in and can scale any workout to your specific needs. Each class is run by a certified Crossfit coach. Each class is an hour long and includes the warm up, skill work, workout and cool down. Plan to arrive 5-10 minutes early to get set up and ready, bring some water, some energy, a positive attitude, and get ready to embark on the best fitness journey around.

Personal Training/Private Coaching
While our Group Coaching program is designed to meet the needs of our large and varied community, when it comes to achieving specific goals, nothing beats private coaching. Whether you’re looking to lose weight, increase strength, improve technique, prepare for an event, or just prefer a more personal setting, an individually designed program equates to faster results. Personal Training is an amazingly effective and efficient way to achieve your individual fitness goals. Your coach will work with you to identify and clarify your fitness goals, assess your movement, and design a program specifically targeted at improving your deficiencies and optimizing your strengths, thereby enabling you to achieve your goals as quickly as possible. Your coach will guide you through each session. Your private coaching experience will be tailored to your specific needs, and will include: Mobility exercises to improve and restore joint range of motion Skill-based warm-up to prepare for specific movement patterning Strength and conditioning exercises chosen to specifically achieve your goal.Post-workout recovery techniques Nutritional guidanceHealth, wellness, and lifestyle support

Individualized Program Design
This is for the person who wants the truest individualized journey. In this, the athlete will meet with their coach and go through a functional movement screen, anthropocentric screening, goals sheet, and nutritional break down. The coach will then devise a personal program for that athlete based off the goals of the athlete. In this program you will not be working with your coach each session, rather you will receive your program and perform the prescribed workouts for each session.

Unloaded Bootcamps
Bootcamps are designed for those that don’t necessarily want to use the barbell.  These classes are “unloaded” focusing primarily of body weight exercises, to keep you moving, sweating, and working.  Bootcamps last 45-60 min, are instructor by our nationally certified trainer, and include a warm up, 4-5 mini workouts that keep the body guessing, and a cool down for recovery.  Our bootcamps are perfect for those individuals that want a break from regular classes or those that don’t want to do regular classes at all.

Sweat Sesh
Take a break from the barbell and get your seat on.  This class offers body weight or lighter weight CrossFit movements performed in varied time domains.  Sweat Sesh workouts are great for someone that does CrossFit 4-5 times a week.  Add this class in to your weekly program and gain metabolic conditioning.