CrossFit Specialty Course: Masters

REGISTER for this course with CrossFit

The purpose of this course is to learn specific methods for teaching CrossFit to adults 40 years of age and beyond. Participants learn how to assess the training needs of masters athletes, whether they’re training for wellness or competition, and adapt the CrossFit program accordingly. The effects of aging are explained in detail, with a view to understanding the difference between sedentary aging, which leads to a myriad of negative life outcomes, and active aging, which can be associated with greater longevity and quality of life.

Masters athletes are an ever-growing part of the CrossFit community and can be challenging to coach, particularly for the trainer with limited experience with older athletes. This course presents a practical method for applying the CrossFit methodology to a masters athlete and takes into account how age, fitness, injury state and competitive orientation interact to create different coaching challenges and scenarios. Masters competition is becoming increasingly popular, and regardless of whether the participant is an athlete or the coach of an athlete, the course provides essential information for understanding the demands of masters competition and how to program and train for optimal performance while minimizing age-related risks. Participants should come prepared to participate in lectures, small-group training sessions and workouts. Peers and instructors provide coaching, evaluation and feedback in interactive lectures and group work.


The Masters Course teaches participants to:

  1. Assess and coach a masters athlete, taking into consideration the interaction of age, fitness, competitive orientation and injury factors.
  2. Understand the effects of aging–specifically the difference between sedentary and active aging and the impact of each on life outcomes.
  3. Understand the risk factors of aging in a CrossFit context and how to mitigate them.
  4. Understand the masters mindset and the associated impact on training effectiveness.
  5. Implement a tailored masters program within an affiliate employing different strategies.
  6. Program effectively for the masters athlete irrespective of whether the athlete has a wellness or competition focus.
  7. Prepare for masters competition at any level from recreational to elite.
  8. Adapt the CrossFit program for typical masters scenarios using effective scaling and substitution strategies.


  • The following are recommended but not required:
    1. CrossFit Level 1 Trainer Certificate (CF-L1).
    2. CrossFit Level 2 Certificate Course (CF-L2).
    3. Online Scaling Course.


Sent electronically 1-2 weeks after course completion to the email address used for registration.


CrossFit Level-1 Certificate Course


You must register for this course through


The Level 1 provides introductory education on the fundamental principles and movements of CrossFit. It is structured to meet two goals:

1. Provide attendees with the knowledge to better use CrossFit methods for themselves; and

2. Provide attendees with an initial and foundational education to begin training others using CrossFit.

The course includes classroom instruction on these topics, as well as hands-on small-group training for the movements. These group sessions are conducted under low intensity with a focus on improving mechanics. Participants’ movements are observed and corrected, and they engage in dialogue concerning effective coaching techniques. Large-group CrossFit workouts are conducted as an example of bridging the gap from theory to practice. These workouts provide examples of how to:

  • Conduct a class.
  • Hold a standard of proper mechanics at high intensity.
  • Achieve relative high levels of intensity for each individual.
  • Scale for any ability level.


After completing this course and successfully passing the Level 1 Certificate Test, participants will be able to:

  1. Define the core concepts of the CrossFit program.
  2. Identify the primary points of performance of foundational and additional movements.
  3. Identify violations of sound movement.
  4. Apply appropriate corrections toward improved movement.
  5. Apply the CrossFit program safely and effectively.


Participants are eligible for the CrossFit Level 1 Trainer Certificate if they:

  • are at least 17 years old at the time of testing;
  • have no outstanding balances for prior CrossFit Certificate or Specialty Courses;
  • have no pending legal cases with CrossFit, Inc.; and
  • have no known documented violations of the Code of Conduct.


To receive a Level 1 Trainer Certificate, one must:

  • Attend the entire two-day course (approximately 9 a.m.-5 p.m. both days), to include:
    • 100 percent exposure to all lectures,
    • 100 percent participation in all practical break-out sessions, and
    • 100 percent participation in all workouts (all workouts can and will be scaled appropriately for individuals with special needs).
  • Pass the Level 1 test in person.
  • Sign the CrossFit Trainer Licensing Agreement.
  • Agree to the policies outlined in the Level 1 Participant Handbook.
  • Agree to the Waiver and Release of Liability.
  • Agree to the Confidentiality Agreement.
  • Pay all course/test fees in full.

If you do not meet these requirements, you are issued a Certificate of Attendance.


Test results are delivered to participants via email five to seven days from the test date.

Individuals receive a pass-or-fail result. No numerical score will be issued.

Trainer certificates are individually mailed and can take up to four weeks to arrive for those living in the United States, and eight to twelve weeks for those living outside the United States. Certificates of attendance are emailed within one month of course attendance.


CrossFit Level-2 Certificate Course


You must register for this course through


This course is ideally suited for any CrossFit trainer serious about delivering quality coaching. Students enhance their understanding of the CrossFit methodology, program design and implementation, and they advance their skills while coaching others in movements and workouts. Students need to come prepared to be heavily engaged; each leads individual and small-group training sessions, and classroom sessions are discussion-based. Peers and instructors provide feedback and evaluation.


The Level 2 Certificate Course teaches participants to:

  1. Describe essential mechanics of functional movement.
  2. Demonstrate essential mechanics of functional movement.
  3. Identify static and dynamic faults.
  4. Define effective methods for correcting faults.
  5. Demonstrate correction of faults using tactile, verbal and visual cues.
  6. Exhibit and assess effective presence and attitude.
  7. Identify and demonstrate essential qualities of an effective trainer.
  8. Describe strategies for designing a program and evaluating its effectiveness.
  9. Outline and describe each key component of a class lesson plan.
  10. Evaluate the group management skill of a trainer.
  11. Evaluate individual’s athletic capacity and be able to scale workouts to the appropriate level as needed.


  • CrossFit Level 1 Trainer Certificate (CF-L1) or higher credential



  • In Tested Locations (see the Level 2 Participant Handbook for details):
    • Test results are delivered to participants via email five to seven days from the test date.
    • Individuals receive a pass-or-fail result. No numerical score will be issued.
    • Certificates of attendance are emailed within one month of course attendance. Trainer certificates are individually mailed and can take four to six weeks to arrive for those living in the United States and eight to twelve weeks for those living outside the United States.
  • In Non-Tested locations:
    • Certificates of attendance are emailed within one month of course attendance. Trainer certificates are individually mailed and can take four to six weeks to arrive for those living in the United States and eight to twelve weeks for those living outside the United States.


The default language for the Level 2 Course is English. In some countries, a translator is provided. If a translator is provided, lecture and small-group practical sessions are translated in real time. Courses with a translator are specified in the “Language” section from the event registration link. Generally, translators are used in Latin America and some countries in Europe and Asia.


Upon successful completion of this course, a Certified CrossFit Trainermay claim 13 CEUs towards their continuing education.

USA Weightlifting Sports Performance Coaching Cert L-1

Register Here:

Course Description: The purpose of this course is to take all participants through complete technical progressions of the Snatch, Clean & Jerk, and all associated movements including Power Snatch, Power Clean, Power Jerk, Squat variations, and pulling progressions. Participants will gain base line knowledge about the programming of training and technical rules. The course includes theoretical classroom, and practical hands-on portions. Course duration is over one weekend and lasts approximately 13-14 hours with up to 9 hours being practical and 4-5 hours lecture based. It is suitable for Strength & Conditioning /Sports Performance, Health & Fitness and beginning level competitive Weightlifting Coaches alike.
Included Materials: Course manual, and access to a study material website.

Prerequisites: There are no prerequisites for this course and no level of education or coaching background required.

Registration Costs: $499
Other Information:
  • Pre-registration is required for all courses. Walk-ins are not allowed.
  • The registration deadline for any course is 5 business days prior to the first day of the course.
  • Courses may be closed at any time prior to the deadline without notice. Please do not make travel arrangements before registering for the course.
  • In the event a course is cancelled, USA Weightlifting is not responsible for any pre-paid expenses incurred by participant.
  • For questions about a specific course, contact the course coordinator on the course listing from the link below.
  • Once the course is processed, you will receive an email with your score and instructions to log on to your membership account to print your membership card and coaching certificate. You can expect your information 4-6 weeks following the course.
  • The NSCA gives 1.2 Continuing Education Units for NSCA members who take this course.
  • Common abbreviation: USAW-L1SP


USA Weightlifting Advanced Sports Performance Coaching Cert L-2

Register Here:

(Must Be Current Sports Performance or Club Coach to Register)

The Advanced Sports Performance Coach Course is the second course in the Coaching Education Program.This course is applicable for those coaches seeking advanced knowledge to better themselves and their athletes. It is a requirement for weightlifting coaches seeking to attain the National Coach Rating.All individuals who successfully complete the course requirements will receive the USA Weightlifting Advanced Sports Performance Coach Certificate. Advanced Sports Performance Coaches that successfully complete the background check and Athlete Performance requirements will receive the USA Weightlifting National Coach Rating.The scope and sequence of this course is to provide formal instruction in the areas of:

  • Advanced Strength and Power Principles
  • Advanced Biomechanical Principles of Weightlifting
  • Advanced Program Design Application
  • Anatomy, Physiology and Kinesiology as it relates to Weightlifting
  • Application of Long Term Athletic Development for Weightlifters
  • Coaching Principles
  • National and International Competition Preparation
  • Nutrition; Daily Regime and Phases
  • Skill Acquisition of Athletes
  • Sports Psychology for Weightlifting


CrossFit Specialty Course: Kids


You must register for this course with here


The purpose of this course is to learn specific methods for teaching CrossFit to children and adolescents. Participants learn techniques to overcome the unique challenges of teaching kids CrossFit methodology, as well as how a CrossFit Kids program can help build one’s affiliate. Attendees will also see how CrossFit Kids is changing the lives of children and teens around the world for the better. Other topics covered include neurological development as it relates to exercise, weightlifting, health and safety, programming, teaching styles, class structure, and kids games. Throughout the course, participants learn how to pair fitness with fun – which is essential in promoting a lifetime of fitness. Affiliate owners, teachers, coaches, parents, home-schooling families and others benefit from learning this unique, kid-friendly approach to teaching CrossFit.


The Kids Course teaches participants to:

  1. Define the core concepts of the CrossFit Kids program.
  2. Pair all aspects of fitness with fun.
  3. Identify the primary points of performance of the foundational movements.
  4. Teach children how to perform the foundational movements safely.
  5. Identify sound vs. unsound movement mechanics when training others, and apply the appropriate correction.
  6. Apply the CrossFit Kids program safely and effectively, while gaining the experience necessary to develop competency in training others using CrossFit Kids methods.




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

FRCF Age Group Competition

The registration fee for this 2-day event is $85, and registration link is:

All profits raised from this event will go to Train to Transition Veterans Project. Our mission is to help veterans transition to civilian life through education, physical training and community. For more information go to

The FRCF Age Group Event

Want to test yourself against the CF Age Group Qualifier Workouts? Do you want competition conditions, energy in the room, cheering crowds to motivate you to do your very best?

Then this is the event for you.

When: April 21st – 22nd
FRCF will be hosting the CF Age Group Qualifier the weekend of April 21-22 and we will be doing the CF workouts under competition standards with judges.

Anyone can compete, but prizes will be awarded by age group.

We will do doing the workouts that CrossFit Inc puts out for their Age Group Qualifiers. They normally do 4 events over 4 days. We will be doing those events over two days. Two each day. These workouts usually involve muscle-ups and hand-stand pushups. We will allow scaling in this competition, but if you scale, it will obviously knock you out of competition for the overall prizes.

Video Requirements: If you are in the top 200 athletes in your age group in the world, and you are attempting to make the CrossFit Games, we will work with you to make the video requirement happen.

Age Groups:
Anyone, of any age, is eligible to compete in this event.
We will have several different competition categories that will be eligible for prizes.

Junior               Under 18 years old
Senior              18 – 34 years old
Master             35 – 39 years old
Master             40 – 44 years old
Master             45 – 49 years old
Master             50 – 54 years old
Master             55 – 59 years old
Master             60 + years old

Your age will be determined by the age that you will be on July 15th, 2018.

Number of Athletes:
Because of the unknown nature of the workouts (even to us as the organizers of the event) we will limit the number of athletes to 100 athletes. That is a small enough number that we can adjust to whatever CrossFit throws at us.

Most of us do the CrossFit Age Group Qualifier workouts at our gyms. This is an opportunity to do those workouts in a competition setting. I hope that you will join us for this event.

The Do More Charity Challenge 2018

Register: Coming Soon

Compete on behalf of a charity that YOU believe in.

The DMCC is a 6-person, two-day competition.

The first 2 events take place prior to the CF weekend of competition.
1. One of these events involves your team raising funds for your charity of choice.
2. The other event involves social media about your team training and raising funds.

At the end of the two-day CF competition the results are tallied to rank all the teams. EVERY team wins money from a $100,00+ prize purse for their charity. This prize is in addition to the money your team raised in event 1.

The Do More Charity Challenge is the only event in the CrossFit world where you can earn money for your charity of choice with your athletic performance. Last year the DMCC topped $325,000 in funds raised for Colorado Charities. Since its inception 3 years ago, the DMCC has raised over $750,000 of Colorado Charities.

The DMCC Is not just about money. You have to be there to hear the stories from the recipients of the funds, you have to feel the grit of the competitors to know how hard they are fighting, you have to experience the crowd yelling to know what it is all about. It is about a community of CrossFitters fighting for what we feel is important. Fighting to make waves in our communities, to get things done right here at home in Colorado where we can make a difference.

You can start fundraising as soon as you register your team.
Registration opens on May 1st and any money’s raised after you register will count toward your score in Event #1.

If you have any questions, send an email to:

FRCF Fall Weightlifting Meet 2018

This is a sanctioned USAW event: To compete at this meet, you must be a registered lifter with USAW. This is an Olympic Lifting meet, the two lifts contested are the Snatch and the Clean and Jerk.


This meet has always sold out early so don’t wait to register.

Rules: All USAW rules will be followed.

Attire: You must wear a weightlifting singlet and weightlifting shoes.

Awards: each weight class in Youth, Senior, and Master age groups. As well as for Best Lifter, and Top Clubs, Male and Female.

Athletes: There are 125 competitor slots.

The Weightlifting Club Competition: will be contested with teams of up to eight men and eight women. No more than 2 lifters can be in the same weight class. Coaches must declare their teams prior to the start of the meet.

The weight classes for the men are:
31 kg, 35 kg, 39 kg, 44 kg, 50 kg, 56 kg, 62 kg, 69 kg, 77 kg, 85 kg, 94 kg, 105 kg,105+ kg

The weight classes for the women are:
31 kg, 35 kg, 39 kg, 44 kg, 48 kg, 53 kg, 58 kg, 63 kg, 69 kg, 75 kg, 90 kg, 90+kg

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

Age Groups: we will have awards for Youth, Junior, Senior and Master age groups.

Lifting Sessions and Times: will be determined after registration closes and will be posted on the FRCF website. 

All Updates: will be posted on

Questions: Email

We look forward to seeing you at the event.