What makes FRCF different
When we opened the FRCF Weight Room, everything changed.  For the first time we were able to offer multiple classes AT THE SAME TIME. So FRCF members could do the FRCF timed workout-of-the-day at 4 PM for example, recover and then move into the weight room to do some additional work. We offer many different programs to our athletes EVERY DAY. These additional programs are led by our Senior Coaches. The opportunity to receive this level of coaching on a daily basis is what sets FRCF apart.

The major difference between the top CrossFitters and everyone else is the amount of weight that they can move. Increased strength and better technique allows an athlete to move more weight in a max-effort lift situation, but more importantly, in their timed workouts. The programs listed below will give you the strength, explosiveness, and technique necessary to improve in this vital area.

CrossFit Program
The foundation of everything that we do at FRCF is the CrossFit timed workout.  One of the unique things about FRCF programming is the fact that every athlete that works out at FRCF does the same timed workout - everyone from the 4-time CrossFit Games qualifier to the brand new FRCF athlete. CrossFit is infinitely scalable and your FRCF Coaches are very, very good at making sure that the workout is modified for ANY fitness level.

Skills Program
CrossFit Skills Sessions are the most popular entry point into our CrossFit program.  During these 7 sessions, you will learn the skills necessary to integrate smoothly and safely into our regular group CrossFit workouts. Each session will include a dynamic stretch, specific skill training and practice, as well as a CrossFit timed workout. This program is open to all of our athletes, not just those new to CrossFit. We believe that the fundamentals of movement should be revisited periodically by athletes of all levels.

FRCF Strength Program
This is how you get stronger and faster at the FRCF timed workouts.  It incorporates deadlifts, presses, and squats into a systematic strength program.  It takes 15-20 minutes to do and is performed after the FRCF workout-of-the-day.

Basic Barbell
This is an hour-long workout that is coached by Senior USAW Coach Jodi Miller at 5:00 PM Monday, Wednesday, and Friday.  Whether you are a complete novice to the barbell lifts, or if it has been a while and you need a refresher, a few weeks in this program will completely change you as a CrossFitter.  In it you will learn the skills necessary to transition into our Olympic Weightlifting Program. 

Olympic Weightlifting Program
FRCF has produced some of the best Olympic weightlifters in the CrossFit community.  We were one of the very first CrossFit Affiliates to produce athletes that qualified for any of the National level USAW meets. One of those athletes has now earned the title of Junior National Champion. 

In this program you will perfect the Olympic weightlifting movements, the snatch and the clean and jerk. It is performed in the FRCF Weight Room, takes about an hour per session, and you are coached the entire time.

Rowing Program
This is Big Jon Kissick's program and it is a once-a-week workout held in the fall, as we prepare our Team to compete at the Mile High Sprints.  In it you will learn fundamental rowing techniques that will serve you well, both in a rowing competition, and in your CrossFit workouts.

Gymnastics Program
We are lucky enough to have a long time gymnastics Coach, Pete Mentz on our staff. The gymnastics workouts take place twice a week.  In those workouts you will learn basic gymnastics skills:  muscle-ups, handstand pushups, hand walking, ring work and some floor skills. There is a basic bodyweight strength requirement to be eligible to participate in these workouts. You can talk to Jodi, Pete or Skip for more details.