Because our focus is on quality of instruction, safety and effectiveness, entry into our group CrossFit classes is a controlled progression. Clients with no previous experience in similarly demanding training must progress through a series of sessions via either the On-Ramp Program or private sessions before being eligible for the open CrossFit classes. These initial training sessions will allow us to both familiarize you with the program as a whole as well as carefully teach you excellent technique for the program’s foundational exercises. This will ensure that both you and your training partners are able to train to your fullest potential.

Clients who do have previous experience may be eligible to enter classes directly. Generally this requires at least a few months of similar training at a reputable facility or recent athletic training experience. If you feel you’re prepared to enter directly, you may attend one of our scheduled classes, speak with an instructor, and, if deemed appropriate by that instructor, participate in the class in order to allow us to evaluate your preparedness for the classes. If we believe your skill and capacity are adequate, you will be able to begin attending classes immediately. If we feel you’re in need of work, we’ll require you to attend either the On-Ramp Program or private sessions.

Intro Session

Make the first step and book your complimentary one on one introduction to CrossFit!  Call us (530) 757-2460    OR This e-mail address is being protected from spambots. You need JavaScript enabled to view it . We'll chat a bit and set you up with an appointment for this free personal training session. Or if you prefer, just book it online here.

Over the course of the hour you'll learn about our program, get your questions answered and actually experience a CrossFit workout for yourself. There are no pre-requisites and the workout will be scaled, if need be. Based on your performance and goals, after the workout your trainer will make a recommendation and help you decide which training option will work best for you: On Ramp or Personal Training.

To schedule your Intro:

• you can do it online here
• This e-mail address is being protected from spambots. You need JavaScript enabled to view it .
• Call CFD: 530-757-2460

Once you've got the Intro Session under your belt -- you can prepare for entry into our group classes with either the On Ramp program or a series of private sessions.

On Ramp

The next On Ramp class is starting September 15 @ 7pm.  Enroll Online.

Use Promo Code ONRAMP09 before September 11th and get a discounted rate of $100. Rate after September 10th - $150. Other discounts may apply but are not available online. Contact us for more information.

The On-Ramp Program consists of 3 weekly sessions for 4 weeks for a total of 12 sessions. The class curriculum is carefully designed and instructed to prepare new clients for the more demanding classes to come. Groups are limited in size to ensure all clients receive more than adequate personal attention.

These sessions consist of:

• Exercise instruction and practice
• Exercise review
• Familiarization with warm-up protocols, self-care protocols
• Introduction to Zone, Primal and Paleo diets
• Workouts!

Like the title of the program suggests, the complexity and intensity of the course increases over the course of the On Ramp program. Likewise, you'll progressively improve your fitness level as you prepare to enter our open classes.  These classes are offered periodically; check our schedule for the next open class and to sign up.

The On-Ramp Program is intended for generally healthy individuals with no serious orthopedic problems; if you’re unsure whether the class setting is appropriate for you, please contact us. Whether or not you’re eligible for group training will be left to the judgment of the trainer.

Personal Training

The other option to qualify for fitness classes is to complete a series of 6 private training sessions. The content of these sessions is fundamentally identical to that of the On-Ramp Program, but is even more extensively tailored for each client’s needs. These sessions can be scheduled whenever the trainer and client are available. In some cases, individuals may prefer or need to remain in private training rather than move into group classes. Such cases include clients with significant health problems, very specific goals, large amounts of weight to lose and similar situations. Discount package rates are available. Call us for more information.

Couples to Small Group Training

If you and your friends, or your company are interested in training together with your own dedicated instructor and time slot, we offer small group training packages:

Single Sessions
2 clients: $55/session/client
3 clients: $46/session/client

10 Sessions Pre-Paid:
2 clients: $485/client
3 clients: $410/client

For larger groups and/or more sessions - contact us.