By Missy Albrecht DPT
First Class is this Saturday, today, July 18th at 11 am. Don't miss it.
Additional classes will be held at 11 am on the following Saturdays:
Aug 8 and 22
Sept 12 and 26
Oct 17 and 31
All Master's athletes are encouraged to attend prior to the 12-2 pm workout.
It's time you start learning how to take care of your own body, taking your movement into your own hands! Join Missy for her Movement & Mobility class where you will learn techniques and tools to keep your body safe and efficient throughout your day. Classes will use various tools and have different focuses depending on the athletes' request and certain programming goals. Injury healing will not be the intent, but pain relief is definitely a part of learning self-care as well as preventing injury and improving position.
Every athlete must use proper movement to help them perform efficiently, in whatever fitness/sport they choose. They also must learn how to recover from workouts to reduce injury risk and allow their body to be ready for the next challenge they put it through. This is where Dr. Missy Albrecht DPT can help.
She received her Doctorate in Physical Therapy in 2011 from Mount St. Mary’s College and was certified through the NSCA in 2008 as a Strength and Conditioning Coach. Her background is in coaching soccer, doing personal training at all levels, coaching CrossFit, and working in various outpatient orthopedic clinics. Missy created Invincible LLC, and is currently working with athletes at various CrossFit gyms in the Denver area.
Additional areas of study:
– Instrument Assisted Soft Tissue Mobilization (trained through Graston)
– Visceral Functional Mobilization
– Rock Doc – FMT 1 & 2 2013
– Functional Movement Screen – Level 1 certified 2010
– Yoga Tune Up
– Mobility WOD – mobility & movement certified 2010 & 2014
Advanced Program Starts Mon 7/20. First meeting Wednesday 7/22 at 6 pm.
Sign up online: Take action! Go to http://www.goprimalbykaren.com/shop/ and sign up today.
Prices: Kickstart=$60, Advanced=$60, Maintenance=$25
Body Composition Testing Available: from The Body Fat Test. Next test= August 18th, 4-7:30 pm
The Go Primal Kickstart (GPK) is a 28-day interactive, introduction to eating unprocessed, nutrient-dense, real foods, directed by Karen Rylander, a Certified Nutritional Consultant.
THIS UNIQUE PROGRAM INCLUDES:
WHAT DO FRCF MEMBERS GET?
Karen Rylander will be holding office hours at FRCF once a week on Wednesday nights during the program. Each week she will talk to the group for 15 minutes about a specific topic, answer group questions, and then meet with the members that signed-up for office hours. As a Certified Nutritional Consultant with a degree from Bauman College, Karen is uniquely qualified to answer nutritional questions. Karen has also owned a restaurant, a Paleo food delivery business, and is a trained chef. She consults with individuals online and does family makeovers. Karen first joined FRCF in the summer of 2008 and has been involved with CrossFit ever since. We are very lucky to have her as a resource!
HOW DOES GPK WORK?
“I designed the Go Primal Kickstart with your success in mind. From my own experience and working with others, I've found there are three areas vital to making a lifestyle change: education, accountability, and practical tips. There is no quick fix. You must put in the time in order to really change.” -Karen
Week 1: Get Ready. You'll gain access to educational information, my 2-week meal plan, recipes, grocery list, and your log. You'll learn important steps to set yourself up for real change. You'll start logging your meals, energy levels, mood, movement, and sleep. Logging has been shown to improve success rates substantially. That's why we've chosen to use this technique to help you meet your health goals.
Weeks 2-3: Get Real. Take the plunge into only eating Real Food, while continuing to log. You'll have private access to additional content developed just for the Kickstart program.
Week 4: Go Primal. Learn about other important aspects of the Go Primal lifestyle including the importance of sleep and reducing stress, why movement is vital, and how to bring fun/play into your life.
Karen has designed an Advanced Program which we will start right after the Kickstart.
All of the Kickstart concept will remain. You will still have to eat clean and log your food. You will still get all of the feedback from Karen that you will come to rely on. And you will once again have the community of FRCF members to support you through the process. So what is new?
In the Advanced Program, it is time to explore deeper concepts:
“We don’t make changes to our habits overnight. This is a process that we have to work through. The community aspect of doing this as a group increases the success rate for each individual. That is why it is so important to come back together and do an Advanced Program after the Kickstart. We have to keep the positive momentum going.” – Karen
Body Composition Testing Available: from The Body Fat Test.
Re-test date: August 18th, 4-7:30 pm.
Price: First time test is $49, Re-test is $35. Buy both tests together for $65.
Download Info Flyer: Download Bft-flyer
Rosanne Allen: Rosanne@BodyFatTest.com
Date: Saturday and Sunday, November 7th-8th, 2015
We will have two separate spaces for the Competition.
We look forward to seeing you at the FRCF 2015 events.
Hope you are training hard and getting ready for an exciting season!
Date: Saturday and Sunday, October 3rd-4th, 2015
Date: Saturday and Sunday, August 29th-30th, 2015
Register: is already open. https://classic.regonline.com/builder/site/?eventid=1733616
We guarantee, and are well known for,fun & well run/judged events. There will be cheering friends and family, vendors and sponsors booths, affiliate tent city, sponsor prizes... everything you are looking for in a community event.
This year we have limited the whole event to 60 male slots and 60 female slots in one Open Category. We love the Retro old-school CrossFit feel of smaller community events and hope you do too. We are bringing back what we love about CrossFit and good ole competition.
The programming will be very inclusive. Basically, if you could do all of the weights and movements from the 2015 CrossFit Open (minus the hand stand push-ups and the muscle-ups) you will be able to compete in this event without modification.
Come out and compete in one of the longest running fitness competitions in the CrossFit Community - 8 years strong!
Date: Sunday, August 16th, 2015
This event is for CrossFitters who have never done a CrossFit competition but are curious to find out what it is all about. Our intention is to get newer members involved in CrossFit as a Sport, not just a fantastic way to get fit. It will be a great day of fun and hard work shared between friends and the community.
• one Chipper (workout for time)
• one AMRAP (workout for rounds)
• one workout for Weight
• The first workout will start at 10 am.
• The second workout will start at 12 noon.
• The third workout will start at 2 pm.
Modifications: All workouts and exercises can be modified to the individual needs of the athlete, so anyone can participate if they desire to.
Email Skip@FrontRangeCrossFit.com with questions or if you are an Affiliate owner who would like to bring a team of athletes.
with Karen Rylander
Sign up online: Take action! Go to http://www.goprimalbykaren.com/shop/and sign up today.
Prices: Kickstart=$60, Advanced=$60. Buy both together & save=$110.
Dates: Kickstart Mon 6/22 – Mon 7/20, Dates: Advanced Mon 7/20 – Mon 8/17
Intro lecture: at FRCF on Friday 6/19 at 6 pm
Body Composition Testing Available: from The Body Fat Test. Sign up here. First test date June 26th, 4-7:30 pm.
Get all of the information here.
Here are the final results of the FRCF Spring Weightlifting Meet: Download FRCF Spring Meet Final Results 2015-05-02 pgs 1-8
It was a great weekend for a Weightlifting Meet. Thank you to everyone who showed up to lift heavy and volunteer. We had a fantastic turnout and saw some incredible lifts.
On Friday night we also had about 35 people take the Weightlifting Judging Course with Paul Fleschler.
Thank you to everyone that competed, volunteered, and supported the athletes.
FRCF Spring Weightlifting Meet
Date: May 2-3, 2015
Girls lift on Saturday, Guys on Sunday.
Both Sanctioned USAW-members meet and a Non-Sanctioned meet will be held.
School-age, Open, and Masters awards by weight class.
You can register here.
Colorado Olympic Weightlifting Referee Certification at FRCF
Ever wanted to become a USAW Official Judge? Take the course for Free!
Date: Friday May 1st, 2015
Time: 6 pm. The course will take 90 min including the test.
Instructor: Paul Fleschler
Sign up: There is no sign up for the Cert. Anyone can come.
The course covers the Technical Rules section of the USAW rule book. Please review the material prior to attending the class.
There is no cost for the certification, but we would appreciate it if you (meaning - anyone taking the course) would judge at least one session of the FRCF Meet over the weekend. This is appreciated but certainly not mandatory. There will be a sign-up sheet at the Certification course.
All the materials you will need are right here...