Getting Started

Here at CrossFit Alpha Dog we believe that the most important part to successful fitness is a solid foundation.  This allows ANY person to come into the gym and learn what they need to know to have safe workouts and get results as quickly as possible!

It’s easy to be intimidated with all of the crazy lingo, and intense workouts, but that is exactly why we have mandatory “Elements” classes.  The Elements program is specifically designed to take someone starting at any fitness level, and get them mentally and physically ready to begin the CrossFit program.

During Elements, you ‘ll learn such things as proper technique in each lift, the CrossFit lingo, proper scaling of workouts to your own personal level, nutrition advice to get the most out of your workouts, as well as completing introductory workouts to give your body what it needs to adjust to the rigors of CrossFit.  You’ll be amazed at the progress you’ll see in your own physical and mental capacities throughout the course.

Elements classes are offered Monday, Wednesday, and Friday.  Check out our Schedule for a full list of times.

Once you graduated from the Elements program you’re able to come to any of our scheduled CrossFit classes.  Check out our Schedule for times.

Contact Us to set up your FREE intro session and find out what the CrossFit hype is all about!



“I started my first On Ramp class at Alpha Dog on April 1st of this year. I was extremely nervous because I hadn’t worked out since I was a gymnast 10 years ago. To be honest, I never enjoyed anything about working out. I heard a lot of great things about CrossFit but never thought that someone like me would ever be able to handle such an intense work out. When I heard about CrossFit Alpha Dog opening up down the street from me I decided to try it, I had nothing to lose. The On Ramp classes helped me develop the skills to become a successful CrossFitter. The trainers were extremely knowledgeable and friendly. They never made me feel uncomfortable if I didn’t understand something or if it took me a while to do it correctly. They have been my #1 motivators and supporters since day 1, which is not something you get from going to a regular gym. The On Ramp classes helped ease me into the CrossFit world and taught me the skills and techniques I needed to have before starting my first full CrossFit session. I have been a member of CrossFit Alpha Dog for 2 months now and I can already see a noticeable difference in the amount of energy I have and the shape and definition of my body. Even my coworkers have noticed a difference! Alpha Dog is much more then a gym to me now, everyone there has become my 2nd family. We all support each other and want to see each other succeed. I can officially say that I LOVE everything about working out now! Thank you Alpha Dog for helping me find the passion and drive to look and feel amazing. I will be a part of this CrossFit family for the rest of my life!”



My name is Jessica DeRosa.  I started at CrossFit Alpha Dog opening day.  I had a friend who signed up and badgered me to go.  After weeks of her begging, I caved and decided to give it a chance.  The trainers will not allow you to start regular classes without doing your “on-ramp” classes.  I found  these classes to be more than helpful.  They taught me nutrition for fitness, how to do the basic functional movements of crossfit, and most importantly, safety and proper technique.  The trainers are watching you to assess your level of ability, as well.  This is very important if future workouts need to be scaled. 
I am a 36 year old woman, who has not participated actively in a fitness program since she was 18.  Most of the time, my workout needed to be scaled for my ability.  During on-ramp I was paralyzed by fear and self doubt.  Especially after completing “Fran.” for the first time.  I felt horrible about myself.  I had never been so disappointed in my performance.  Why had I let myself get to this point?  So unhealthy.  I am always the last to finish and had the worst time of the whole class.  Flat on my back when I am done with every workout.  I actually cried in the car on the way home.  Blah Blah.  This is where it gets good……. 
One month goes by, and “Fran” was reintroduced.  I improved my time by close to two minutes.  BOOM, it hits me.  Who cares if I am the last to finish?  I finished.  I am better and stronger than I was the day before.  Negative attitude, fear, and self doubt?  HA!  My favorite trainer, not naming any names, will not allow this from me.  My crossfit family, will not allow this from me.  If I am struggling and think I cannot do it  anymore, they support me.  They know I can finish the WOD even when my preprogrammed brain kicks in and tries to tell me to quit.  I check my ego and my pride  at the door every day.  No one is judging me.  I am competing against myself.  I kick my own a$$ and surprise myself every day with my improvements. 
When I finish my WOD’s and improve my time, or lift heavier I feel like a champion.  I am a beast and I have gotten so much stronger.  I have lost 30lbs, and gained massive amounts of muscle by changing my lifestyle and going to classes.  This is the first program I have continued EVER.  Hands down, this is the best thing I have ever done for my mind and body.  I am healthier emotionally, physically, and mentally since I started.  All I can think about, or talk about is crossfit. I am a member of one of the greatest families on earth.  I have surrounded myself with people who make me a better person.  You should too.”


Q: Do I have to pay extra for On Ramp?

A: NO!  The On Ramp program is included in the cost of your membership


Q: I have never worked out before in my life, is CrossFit going to be too hard for me?

A: Absolutely not!  CrossFit is “scale-able” which means that each workout can be custom tailored to your physical capabilities.


Q: I have been doing CrossFit for the last year somewhere else, do I still need On Ramp?

A: No, you can jump right into regular class.


Q:  I played college sports 10 years ago, do I still need On Ramp?

A: This is decided on a case by case basis.  However, de-conditioned athletes are at a higher risk of over doing it if they jump right into regular class, so we typically recommend it.  Trust us, your body will thank you for the smoother transition!


Q: I cannot make any of those times, what can I do?

A: Contact us and let us know what times you can do and we will do our best to accommodate you.


Q: I cannot do a single push up, will I be able to do CrossFit?

A: Absolutely!  CrossFit is completely “scale-able” which means that every workout and every movement can be adjusted to fit your fitness level.


Q: But won’t I look out of place if I have to scale everything?

A: Absolutely NOT!  For any given workout, about 80% of members are scaling some portion of the workout.  We are all at our own fitness level and we all respect that.


Q: Am I going to feel out of place since I have never done anything like this before.

A: No way!  We have a great community of members filled with encouraging positive attitudes!  One of the coolest things about CrossFit is to watch everyone cheering each other on until every member has finished the workout.


Q: How do I get started?!

A: Contact Us and schedule your first workout!