CrossFit On-Ramp Course – From VF To CF

Our next CrossFit On-Ramp Course is on the calendar for the Aevitas Guilderland location! This post is all about our CrossFit On-Ramp Program, the method we use to bring our current ViTaFIT athletes into the world of CrossFit.

If you’re currently a ViTaFIT athlete and are thinking about making the jump to CrossFit, this post is for you! Even if you’re not in VF, or not interested at this moment in moving to CF, this post may provide you with some helpful insight into our goals and methodologies for each of these programs. So keep reading!

And of course if this post piques your interest in ViTaFIT, CrossFit, or anything else, get in touch with us!

Nuts & Bolts of the CrossFit On-Ramp Course:

The course includes 4 mandatory sessions with a coach to cover the CrossFit On-Ramp curriculum. Generally these will be held during the evening directly before or after a ViTaFIT class.

We will also include one make-up session if you cannot attend the regularly-scheduled sessions.  The make-up is generally the following weekend, directly following the weekend ViTaFIT class.

Cost of the program is $129 for the 4 sessions (including any make-up sessions as needed)

THE NEXT COURSE DATES

Aevitas Round Lake:

  • MONDAY OCTOBER 17TH @ 6:00PM
  • WEDNESDAY OCTOBER 19TH @ 6:00PM
  • MONDAY OCTOBER 24TH @ 6:00PM
  • WEDNESDAY OCTOBER 26TH @ 6:00PM
  • Make-up Session: TBD

SIGN UP NOW!

OR, KEEP READING TO LEARN ALL ABOUT WHY AND HOW TO COMPLETE THE CROSSFIT ON-RAMP PROGRAM

The Beginning: ViTaFIT is a Program for ALL!

At Aevitas, our bread-and-butter is CrossFit programming. This is the method of group training we built this gym on, and more than six years in we are still committed to the constantly varied, functional movements performed at high intensity that CrossFit training is all about.

If you’re a new athlete starting at Aevitas, your first workouts with us will be in a ViTaFIT class. ViTaFIT is a program that can be implemented in 45 minutes (compared to the traditional hour-long CrossFit class), and is action-packed with many exciting (and functional!) movements. The workouts, like CrossFit, are universally scaleable to any fitness level and background. The movements are somewhat simple in nature and involve body weight, dumbells, kettlebells, torpedos, resistance bands, boxes, cardio machines, gymnastics rings, and pull-up bars. Like CrossFit, every day is different and exciting, so you will never get bored. Also like CrossFit, the intent is to add (or subtract) intensity to match your own capability and goals. And finally, just like our CrossFit program, there is a coach with you every step of the way, ensuring you are performing the movements with correct technique and intensity so that you get the most out of every single workout.

ViTaFIT classes are simple, but definitely cannot be described as easy. Just ask any of our ViTaFIT or CrossFit athletes who have been through a grueling 45-minute ViTaFIT session!

Our intent with the ViTaFIT program is to create a workout regimen that you can follow indefinitely, just like CrossFit. Since the movements (and repetitions) can be scaled up or down to meet your needs, you’ll never have a workout that’s not specifically programmed for you. However, at some point, you may want to take your increased work capacity gained through the ViTaFIT program and try your hand at our bread-and-butter CrossFit program. If that is you, keep reading to learn how to make the leap!

Transitioning from ViTaFIT to CrossFit

First of all, the question that we get a lot: Does everyone have to transition from ViTaFIT to CrossFit? And the answer is absolutely NOT. The ViTaFIT program is created to be a stand-alone regimen, and the intensity can be scaled to allow even the most seasoned athletes to gain a higher level of fitness. However, in some cases athletes decide that they want to try out the “deep end” of our CrossFit program – and that’s great too!

If you are in our ViTaFIT program and are thinking about giving CrossFit a try, let a coach know! There is some work that needs to be done to close the gap between the ViTaFIT movements and CrossFit movements, which is where the CrossFit OnRamp course comes in. But before we get to the mechanics of the course, let’s first look at what your reasons/thoughts might be that lead you to wanting to give CrossFit a try.

How to know if you’re ready to transition

Use the questions below to discover if you’re “ready” for CrossFit (hint: CrossFit is infinitely scale-able as well, so everyone is “ready”), and if the OnRamp course is right for you

How often are you coming to ViTaFIT classes, currently? 

Do you attend 3-4 days per week, and wish there were even more opportunities to attend? If this is the case, transitioning to CrossFit opens up more opportunities within the week to get your fitness on!

Or, are you unable to attend as much as you’d like because of the somewhat limited ViTaFIT schedule? If that’s the case, transitioning to CrossFit might be the right path to take to allow for more training time within a busy schedule.

How intense are you making the ViTaFIT workouts?

When asked to use a Torpedo, are you choosing 10-15lb, or going with 20lb or more? What about medicine balls – choosing the 8 or 10, or have you moved up to the 14/20?

NOTE: You can absolutely complete CrossFit workouts with 10lb dumbells and the 8lb medicine ball! This question is primarily to gauge whether it’s just more intensity you want (which can be achieved in ViTaFIT by adding weight, moving more quickly through the workouts, etc.)

How much do you value instruction/coaching time within the workout?

In ViTaFIT, the instruction/coaching is somewhat limited to the coach demonstrating the movements, maybe practicing a bit, and then going into the workout, with the coach correcting form along the way to keep you safe and keep the workout effective.

In CrossFit, due to the higher-skill and higher-risk aspects of many of the movements, much more time is spent on instruction and practice of the movements (especially barbell and gymnastic movements). If this does not appeal to you, and you’d rather just come in and get a good sweat on for 30+ straight minutes, ViTaFIT may be a better choice. If you’re starving for more knowledge, come on over to the CrossFit side and you’ll never be wanting – there’s so much to learn!

What are your fitness goals?

If your goals are general, ViTaFIT programming can and should be able to get you there. Modest and sustainable strength/endurance gains and weight loss should be a hallmark of any successful training program. These can be achieved in BOTH our ViTaFIT and CrossFit programs, provided you’re also focused on the other aspects of your health, like proper nutrition, sleep, and stress management

Higher-level strength gains, however, are more likely to occur in CrossFit, because we have more opportunity to increase the weight intensity of movements once we start adding the resistance of heavy kettlebells, sandbags, and barbells. Also, higher-level skill goals can be achieved in CrossFit over ViTaFIT. Want pull-ups, muscle-ups, rope climbs, handstands? CrossFit is where to go on your skill-acquisition journey.

Steps to take

If you’ve determined through the questions above that you are in fact ready for the next step towards CrossFit, let’s get you started on that path!

  • Step 1 – Let a coach know! First and foremost, we need to know that you’re interested in moving to CrossFit, so we can make sure you have the most up-to-date information on how the transition can work best for you
  • Step 2 – Mark your calendar for the next CF On-Ramp Course. This is where you’ll learn the more complex barbell and gymnastic movements in a small group setting, allowing for a lot of time with one of our expert coaches. After the course is complete, you’re welcome to join in on any of our CrossFit and Specialty classes, and will be transitioned into an Unlimited membership for the rest of the month!
  • Step 3 – Sign Up! You can do that by using the “SIGN UP NOW” button below and completing the form. That’s it, other than showing up for Day 1!

SIGN UP NOW!

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Guilderland

Simply fill out the form below and then schedule Your FREE NO SWEAT intro on the next page.

Shortly after we will be in touch with you to confirm your appointment. We are excited to meet you!

HAVE QUESTIONS?

ROUND LAKE

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU EXPERIENCED IN CROSSFIT AND LOOKING TO DROP-IN?

ROUND LAKE

We Would Love To Meet You!
WARNING! Class Sizes Are Limited.

If you would like to reserve a spot… Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

FIND US AT:

1 Charles Blvd, Albany, NY 12084

(518) 975-2787

OUR PRICING IS SIMPLE

ROUND LAKE

We Want To Offer You The PERFECT Membership For YouR NEEDS.

Simply fill out the form below and one of our amazing coaches will send you our current membership information.

GETTING STARTED IS EASY!

ROUND LAKE

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

Cody Futia

Coach

I have 2 younger brothers and a younger sister that are an army ranger, Michelin star chef, and D1 college athlete respectively. I was fortunate enough to play college lacrosse for Suny Albany from 2010-to 2014. During my time there our highest ranking was #3 in the nation.

CERTIFICATIONS

CF-L1, USAW L1

Katiuska Gamez

Coach

I have always played sports I really enjoyed doing them. Before CF I was a rugby player I belonged to the national team from Venezuela for 6 years and I had the opportunity to move to Brazil and play as a professional there. Through all these years I discovered that I like to help people through the exercises not just for them to be able to move better but also to make better choices about nutrition and now CF has taught me many things, especially it has given me the tools to help more people to improve their lifestyle.

CERTIFICATIONS

CrossFit level 2 certification
Gymnastics course certification
CrossFit training master certification

Anna Oberkircher

Coach

I grew up playing soccer the moment I could walk and then began swimming competitively around 8 years old. During high school, I suffered 2 major injuries that took me out of sports and another one in my first year of college. Even when I couldn’t play sports I loved going to the gym and that helped me get back into soccer to play my 2nd year of college. That was a tough moment for me because I wasn’t the same player I once was, and the environment wasn’t for me. After that, I continued going to a commercial gym but I still struggled. I miss the competitive edge and the community you get from sports. By Dec. 2017 I signed up for my first CrossFit class. I won’t lie I was very nervous but after my first month and meeting so many wonderful people, I was hooked! After a few years, I transitioned into just weightlifting. In 2020, I competed in my first mock-meet and even though I struggled with lifting in front of everyone, I wanted to keep getting better. Every competition after that I grew more and more confident, and I would always learn something new. These are some of my most cherished memories and they make me who I am today! In the summer of 2021, I started my training, to coach, under our Head Weightlifting Coach – Sam Axten. I absolutely love coaching Weightlifting and watching all our athletes grow both physically and mentally.

CERTIFICATIONS

USAW Level 1
USAW for Sport Performance
USAW LWC Referee
American Red Cross CPR/AED/First Aid Certified

Lexi Nelson

Coach

I’ve been in the CrossFit/Fitness community for 8 years. It started as a way to exercise with my best friend and morphed into something I cannot live without. I met my husband through this community and have met so many awesome people along the way. I did competitive cheerleading growing up and found CrossFit right at the tail end of that.

CERTIFICATIONS

Original Strength Certification
Power Monkey (Gymnastics & Weightlifting) Seminars
The Movement Fix Seminar
Bachelors & Masters in Education
Working on my Administrative Leadership Certification

Alyssa Garrison

Coach

I started playing softball at four years old and through the end of my collegiate career, much of my life revolved around sport. Through this, I spent a lot of time with my coaches. Knowing how big of an impact each of my coaches had on my life is what made me realize I wanted to coach athletes one day. While trying to become stronger for softball, I found CrossFit in 2015 and fell in love with it right away. Once I became a bit more seasoned in CrossFit and the community became my family, I knew I wanted to coach it. Becoming a coach allowed me to learn better movement patterns, become a stronger and healthier version of myself, and then help others do the same for themselves.

CERTIFICATIONS

CrossFit level 1 certified trainer
CrossFit level 1 certified trainer
USA W level 1 coach certification
USAW athlete rep for the NY WSO

Dave Edelson

Coach

I’ve lived in the capital region since 2002 with my wife Diana. My favorite things to do in my spare time are hiking, kayaking, mountain biking, and of course CrossFit. In the past I’ve done lots of rock climbing, competed in adventure races, and played in countless hockey, softball, and racquetball leagues. Prior to moving to the area, I had the privilege of living in several different cities around the US, and several different countries around the world. This taught me a lot about people, and their differences and similarities. The most important thing I’ve learned through my life’s journey is how much you can learn by simply listening deeply to people and asking follow-up questions. I love to learn about people, what energizes them, and why they see things in certain ways.

CERTIFICATIONS

CrossFit Level 1 Trainer
CrossFit Level 2 Trainer

Owen Putman

Coach

I started my athletic life as a Nordic skier when I was 5. I also started playing lacrosse around that time. I started competing in Nordic ski racing at 15 and was able to compete at junior nationals in 2015 and 2016. I played competitive lacrosse through college, playing 5 years at RPI and was a two year captain. After finishing skiing at the end of high school, I found CrossFit as a way to get in shape for college lacrosse. I instantley fell in love with crossfit and was at the gym 6 days a week for multiplel hours working out. I then realized that the weightlifting movements were my favorite parts of CrossFit. This lead me to doing exclusively Olympic weightlifting as a sport. Once in college I fell in love with the sport and trained continually through my career. During this time, I competed in multiple local meets, qualified for Junior Nationals, and competed in University Nationals in 2020.

CERTIFICATIONS

USAW L1, CF L1

Kevin Drown

COACH

Sports have always played an important role in my life. I lettered in three varsity sports in high school: Football, basketball, and baseball. Our football team won the 2008 NYS Class C Section IX Championship and our basketball team won the 2007-2008 NYS Class NYS Class C Section IX Championship and Regional Championship. My high school coaches had a profound impact on my development as a person. I always knew I wanted to coach and try to have a similar impact on others. When I got hired at Shenendehowa as a social studies teacher, the opportunity presented itself for me to begin coaching at the high school level. That eventually led to me coaching and developing players in various camps and clinics. I have always tried to focus on the fundamentals behind the specific movements of the sports I coach. When I started doing CrossFit, I realized the tremendous benefits that this style of training can have on athletes at any age. As I have continued to work on my own fitness, I have become more focused on movement efficiency that allows athletes to perform at a higher level and prevent injuries. I now get to use what I learn in the world of CrossFit and fitness with my high school athletes and vice-versa.

CERTIFICATIONS

CrossFit Level 1 Trainer (CF-L1)
CrossFit’s Online Scaling Course, Dumbbells Course, Spot the Flaw Course, Anatomy Course, Running Course, and Master’s Course
NYS Dept. of Ed. Philosophy, Principals, and Organization of Athletics Ed.
NYS Dept. of Ed. Health Sciences Applied to Coaching
NYS Dept. of Ed. Theory and Techniques of Coaching

Dave "Jazz" Jaskolka

COACH

In my youth, I enjoyed a lot of success as an athlete. I was blessed with a decent amount of natural ability, and my athleticism carried me pretty far. But once I started losing out to younger, bigger, stronger, faster, and more skilled athletes, I realized that just showing up wasn’t enough anymore. And when combined with the challenges of being a full blown adult (career, marriage, kids, homeownership, etc…), I began to struggle not only in my athletic pursuits, but also in my general health and fitness. I realized that for long term success, I needed to stop making excuses and just do the work. Now, I’m dedicated to sharing that realization with anyone and everyone who is willing to listen.

CERTIFICATIONS

CrossFit Level 1,
CrossFit StrongMan,
Spartan SGX

Sam Axten

COACH

I am an endurance athlete by trade, but as a coach, I have been involved with CrossFit and weightlifting for ten years. Over those years, I’ve provided my expertise to a broad spectrum of athletes spanning all age categories and ability levels. My attention is now fixated on expanding my understanding of healthcare systems and the practice of medicine to serve better those who need fitness the most.

CERTIFICATIONS

License of Massage Therapy,
USAW National Coach, CF-L3

Mike Pickering

Coach

Powered by careers as a safety engineer, corporate executive, combat veteran, proud father of five, and soon to be registered nurse, my story is about driving change, improving the lives of others, and a relentless drive for results. Whether on the battle field or in the boardroom, I have focused on our family motto “Keep Moving Forward.” As the famous Rocky Balboa says “You, me, or nobody is gonna hit as hard as life. But it ain’t how hard you hit; it’s about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward. That’s how winning is done.”

CERTIFICATIONS

CrossFit Level 1 Trainer, CrossFit Level 2 Trainer, Certified Pose Running Technique Specialist & Certified Running Coach (L1), CrossFit Regional Judge, CrossFit KB Cert, CrossFit Running Cert, Army Combat Veteran, Certified Spin Instructor

Victoria Swann

Coach

Beginning both Irish and Scottish dance at the age of 5, I immediately fell in love with the movement, dedication, and hard work it took to actively compete and perform in the dance world. After being ranked 5th in the East for multiple years in a row (2009, 2010, 2011 and 2012), I decided to make a pivot and try my hand at teaching dance. I became a teacher at the age of 15, and have been actively teaching ever since. Aside from my dance career, I also played volleyball all throughout middle and high school. Let’s just say…that didn’t go as well as my dance career did. 

CERTIFICATIONS

CrossFit Level 1
CrossFit Level 2
Certified Dance Teacher since 2011

Karen Southwick

Owner & Coach

I grew up playing team sports, and try to approach every challenge in and out of the gym with a do-it-together mentality. I strongly believe that the support of those around you is just as important as your personal strength when struggling through a grueling workout. And also, I like to have fun! Whether in the gym or adventuring outside, I’m usually having the time of my life.

CERTIFICATIONS

CrossFit Level 1 Certification
CrossFit Level 2 Certification
CrossFit Kids Certification

Chad Southwick

Owner & Coach

I’ve always been fascinated by biomechanics. Fueled by my love for science and mathematics, physics was my favorite subject in school. My athletic career was primarily hockey for 8 months out of every year growing up, and peaked at the Clarkson University Division I practice squad.

CERTIFICATIONS

Masters Degree In Engineering From Georgia Tech
10 Years Of CrossFit Coaching Experience
8 Years Owning/Operating A CrossFit Affiliate
CrossFit Level 2 Certification
CrossFit Gymnastics Certificate
PR/First-Aid

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

Guilderland

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU EXPERIENCED IN CROSSFIT AND LOOKING TO DROP-IN?

Guilderland

We Would Love To Meet You!
WARNING! Class Sizes Are Limited.

If you would like to reserve a spot… Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

FIND US AT:

1 Charles Blvd, Albany, NY 12084

(518) 975-2787

OUR PRICING IS SIMPLE

Guilderland

We Want To Offer You The PERFECT Membership For YouR NEEDS.

Simply fill out the form below and one of our amazing coaches will send you our current membership information.