On Ramp Introduction Program

$$185(5 one hr sessions)

If you are new to CrossFit you must first complete our On Ramp program. These one on one training sessions provide a fundamental skill and knowledge base to ensure the safety of our new athletes as they begin CrossFit classes. Each of the 5 On Ramp classes are scheduled individually with a coach to best suit your availability.

  • Provide an understanding of CrossFit Spur programming and methodology
  • Assess and correct movement patterns to ensure safety in exercise
  • Demonstrate and determine appropriate options for all movements
  • Gradually introduce workouts of appropriate intensity levels
  • Make sure all participants are comfortable enough to participate in regular classes


Get Going!

For Experienced CrossFitters

$140/ MO *

Those who have participated in CrossFit for a minimum of 6 months and can demonstrate proficiency in both the fundamental movements and olympic lifts.

  • 1 Month – $140.00 (automatic renewal)
  • 3 Months – $375.00
  • 6 Months – $720.00
  • 12 Months – $1,320.00
    • *Must have 6 months experience at another CrossFit affiliated box or complete the CrossFit Spur On-Ramp program prior to participation CrossFit classes. Doing CrossFit or “CrossFit style” workouts on your own does not qualify as experience. No exceptions. 


Get Going!

10% discount on monthly memberships for police, military, firefighters, nurses, teachers and Albany Medical Center employees. Cannot be combined with other offers. Must provide valid ID.

Drop In

$15/ visit

Drop ins are always welcome at CrossFit Spur!

We ask that visiting athletes have experience as a member in a CrossFit box and/or have gone through an introductory program (on-ramp, fundamentals, 101, etc.)

Weekly membership options are available. Email john@crossfitspur.com for details.

Please contact John@crossfitspur.com at least 24 hours prior to your visit!

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