The Body Fat Test

The Body Fat Test

January 25th, 2017 from 4-6 pm at FRCF

The only high-tech mobile body-fat testing clinic anywhere. This is the only accurate way to know your nutritional requirements for daily Calories, Protein, Fat and Carbohydrates. Your analysis will include a 4-page report including your body fat and lean mass in pounds and an accurate reading of your metabolism (Basal Metabolic Rate). Make new health goals based on accurate information.

Price: Initial tests run $49/test, retests are $35. Cash, check, credit.
Register here:
What to Bring: Bring a bathing suit and a towel. Don’t eat a large meal 2 hours before the test.
For more information: Contact Rosanne Allen 303.619.0491

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FRCF Masters Competition

January 22nd, 2017

If you are a masters athlete and are looking for a great competition, FRCF is bringing back our Master’s Comp. This is going to be a fun and challenging masters event to kick off the 2017 competition season.  Like the CrossFit competition season this year, we will be starting the master’s age groups at 35 years of age, going up in 5 year increments, until we hit the 60 year old mark.  At that point, it is 60+.

The programming will be inclusive, but challenging.  We will also allow scaling if you need it.  But if you could do all of the 2016 CrossFit Open workouts, then you will be able to do anything that we ask of you in this competition.

All profits from this event go to fund the FRCF Train to Transition Veterans Project.  You can find out more about this initiative at .

January 22nd, 2017
One day, individual competition
4-5 scored events
Starts at 8 AM, finishes by 5 PM
Age groups are in increments of 5 years, starting at 35 years old.
Registration Fee: $65
Awesome prizes

Registration link:


Master’s Olympic Weightlifting Camp

January 27-29th 2017
Coaches: Paul Fleschler and Jodi Miller.


The Master’s Camp will consist of 4 training sessions, 1 Friday night, 2 Saturday, and 1 Sunday. Discussions will include Programming, Mobility, Nutrition and Recovery for Master Athletes.

The Olympic Training Center in Colorado Springs will no longer be hosting Camps. Paul Fleschler will be continuing the training camps and hosting USAW Coaches Courses at Front Range Weightlifting Club. This is a great opportunity to train with one of the best and highest-ranking Weightlifting coaches in the country.

Improve your technique, learn how to train as a Master, meet other Master Athletes, work hard and have fun!

Tentitive Schedule:

Friday January 27
4:00-4:15pm: Opening remarks/ Intro
4:15-5:00pm: Programming lecture (Paul Fleschler)
5:00-7:00pm: Training
7:30pm: Team dinner
Saturday January 28
8:00-9:00am: Nutrition for Masters Weightlifters (Karen Rylander)
9:00-10:00am: Team exercise and warm up
10:00-12:00pm: Training
12:00pm-1:00pm: Team lunch
1:00-3:00pm: Free time
3:00-4:00pm: Mobility lecture/ practical (Corey Prybyl)
4:00-6:00pm: Training
6:00pm: Team dinner
Sunday January 29
8:00-9:00am: Technique evaluation (Jodi Miller/ Paul Fleschler)
9:00-10:00am: Team exercise and warm up
10:00-12:00pm: Training
12:00pm: Closing remarks/ Camp conclusion

Availability: Entry deadline Jan 22 or when spaces are full.
Price: $200
Coordinator: Jodi Miller. Please email with questions:
Facility: Front Range Weightlifting Club. 1338 S. Valentia St. #180, Denver, CO 80247
Accommodations: Travel, food and rooms are not included.

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Train with Paul Fleschler

FREE to FRCF members and non-members – Everyone is welcome.

Come in to meet and Train with Paul Fleschler.

We will be hosting several open gym training days. We would like to invite anyone who is interested to participate. The training sessions are Free and will begin promptly at 10 am and go until 12 noon. No pre-registration needed.

These training sessions are intended to promote weightlifting in the state and to get to know other lifters in your club.

Read Paul’s bio here

Read more about the Front Range Weightlifting Club Program here

For more information about Front Range Weightlifting Club email


USA Weightlifting Sports Performance Coach Course

Become a USA Weightlifting Coach!

USAW LogoWhen: Saturday, March 25th – Sunday March 26th 2017
Instructor: Paul Fleschler
Location: Front Range CrossFit, Denver, Colorado
Price: $499
Register Here:
Local Contact:
This introduction to weightlifting training is open to anyone 17 years of age or older.  The scope and sequence of this course includes the teaching progressions of the Snatch, Clean& Jerk, and all associated movements. Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies their chosen sport. The course includes theoretical classroom, and practical hands-on portions. Course duration is over one weekend and lasts approximately 13-14 hours divided between lecture and practical training. This course is applicable for Strength & Conditioning/Sports Performance, Health & Fitness and beginning level competitive Weightlifting Coaches.

Read more about the course here:

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FRCF Pairs Competition

April 9th, 2017

Price: $100 per pair
Registration: to come

New to the FRCF Event season, the Pairs Competition will challenge one man and one women to work together. This fun community event will include a balance of strength, endurance, gymnastics and technique. There will be strategy at play to best complete the workouts. Expect a full day of creative programming, experienced judging, and cheering crowds.

This is a one day event with 3-5 scored events.

Contact for more info

Top Womens Team 2016

FRCF Spring Weightlifting Meet

2017 FRCF Spring Weightlifting Meet

Saturday, May 6th – May 7th 2017
Front Range CrossFit
1338 South Valentia Street, Unit 182
Denver, Colorado 80247

Map and Directions

Registration: to come

This is a sanctioned USAW event.
Female Lifters will lift Saturday
Male Lifters will lift Sunday

This meet will be a Olympic Lifting meet, the two lifts contested are the Snatch and the Clean and Jerk.  You can enter this meet and compete as an individual or as part of your team.  There will be awards for each weight class, as well as awards for the top three teams.  All USAW rules will be followed.  You must wear a weightlifting singlet and weightlifting shoes.

The team competition will be contested with teams of up to eight men and seven women.  We will be using the same system that was used at the USAW/CrossFit Open to determine the winner.  Coaches must declare their teams prior to the start of the meet.

The weight classes for the men are: 56 kg, 62kg, 69kg, 77 kg, 85kg, 94kg, 105 kg, 105+ kg
The weight classes for the women are: 48kg, 53kg, 58kg, 63kg, 69kg, 75kg, 75kg, 90kg, 90+kg

Youth Men: 31, 35, 39, 44, 50 are also included depending on age group.
Youth Women: 31, 35, 39, 44 are also included depending on age group.

You will need to declare your weight class when you register, but you will be able to change it up to the weigh-in.

The lifting sessions will be determined after registration closes April 30th or when space fills.  We will most likely have 3-4 sessions each day.

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Train to Transition Hero Fundraiser

Memorial Day, Monday, May 29th, 2017
Veterans Day, Friday, Nov 10th, 2017

Front Range CrossFit will be raising money for the Train to Transition Veterans Project with a CrossFit Hero workout fundraiser.

Train to Transition info here.

Come in and suffer with your friends for a great cause.

All donations go to TtT (no set fee).


FRCF Rookie Competition

Date: Sunday, July 16th, 2017

Register: to come

This event is for CrossFitters who are new to CrossFit competition and 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. 

3 workouts:

  • 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 with questions or if you are an Affiliate owner who would like to bring a team of athletes.

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FRCF Colorado Open

August 20th, 2017
Price: $65
Registration: to come

We have 100 athlete slots available.  When they fill, we close registration. We are keeping it old-school intimate, fun, well-run and judged.

Get ready for Skip’s creative programming. You will be challenged with a variety of skills and workouts that are balanced for the lifter, the gymnast, and the endurance athlete. You will go home tired and satisfied!

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.

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 2017 CrossFit Open  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 – 10 years strong!