FRCF Classes

Open Gym

Monday through Friday from 12-2 pm We have heard our athletes ask for more flex time around the work-lunch hour and now you have it. Enjoy your workout! ... Read More

Boot Camp

Monday-Saturday 8-9 am
The Boot Camp workout is designed to build work capacity, cardiovascular and respiratory endurance. It is a "CrossFit-style" workout without barbells ... Read More


Tuesdays at 10 am and Wednesdays at 5 pm
Work on your gymnastics skills with Coach Pete Mentz. Are you looking to add a new dimension to your CrossFit workouts? ... Read More

FRCF Combatives

Monday & Wednesday, 7 pm
If you own a handgun, you need to be prepared both physically and mentally to handle it, and yourself, in a violent situation ... Read More

Competition Program

We have always had an emphasis on CrossFit-as-Sport at FRCF. We affiliated with CrossFit in April 2006 and started to put together our concept of a Team ... Read More

Strength Program

This is how you get stronger and faster at the FRCF timed workouts! The Strength Program incorporates deadlifts, presses, and squats into a systematic program.  It takes 15-20 minutes to ... Read More

Skills Program

Skills sessions are private classes where you learn the CrossFit movements ... Read More

CrossFit Program

The foundation of everything we do at FRCF is the CrossFit timed workout of the Day ... Read More