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. 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.

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 competitor 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. This philosophy gels our community into one whole, without cliques. It also allows each member to have their workout personally scaled to their needs. And, we have found, it allows for faster growth to achieving workouts as prescribed, without modifications.

Skills Program

CrossFit Skills Private Sessions are the entry point into our CrossFit program.  During these 8 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 starts with an evaluation, we discuss your needs, and how CrossFit and FRCF may fit those needs. Your Personal Coach will follow your progress throughout your membership at FRCF and help you to achieve your long term goals.

The FRCF Boot Camp

This workout is designed to build work capacity, cardiovascular and respiratory endurance. It is a “CrossFit-style” workout but without barbells. The workouts will test your fortitude, grit, will power and character. You will not be yelled at from a drill Sargent, you will be coached and guided to perform your best and improve your ability to reach your goals.

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 National Level 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 improve your technique.  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. And we produced the first CrossFitter to earn a National Champion USAW Title.

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.

Gymnastics Program

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. This program is seasonal, watch for it on the schedule.

Masters Program

We have an affinity for Masters. We are Masters ourselves, so we know what it feels like to train and compete as Masters. We have also trained some of the best Masters CrossFit has seen in the sport (Scott Olson 60+). Over the years we have found what works long-term to keep Master’s healthy and we have dedicated a program specifically for Masters on Saturday from 12-2 pm. The pacing, the volume, the technique work, the recovery and mobility, all are focused on your specific needs. You don’t have to be a full-time FRCF member to join this program. We offer punch cards so members of other CF Affiliates can join us just for this class. Masters are an amazing community. When we get together it is a fun, supportive group of competitive athletes.

Nutrition Program

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.

The Go Primal Kickstart (GPK) Program:

  • online meal logging with weekly personalized comments from Karen, so you can stay on track
  • education on how to avoid the blood sugar roller coaster, and prepare balanced meals
  • access to Karen to ask individual questions
  • the ability to check out each other’s progress and share ideas
  • meal plans, shopping lists, and team support
  • weekly emails with important information, inspiration, and direction

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!

The Go Primal Advanced (GPA) Program:

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:

  • Macros
  • Brain Health
  • Digestion
  • Stress and Adrenal Fatigue

“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

The Go Primal Maintenance Program:
Karen also has a Maintenance program designed to keep you from falling back to your old habbits. You get all of her attention and food logging at a reduced cost.

https://goprimalbykaren.com/shop/ for more information, to sign up, and for prices.
[email protected] for questions.

Competition Programming

We have always had an emphasis on CrossFit-as-Sport at FRCF.  We affiliated with CrossFit in April 2006 as the 55th CrossFit Affiliate in the world and started to put together our concept of a Team. We trained together and competed together. We ran our own events to get experience.

When we read about the 2007 CrossFit Games, we all knew that we had to compete in it the next year.

In 2008, FRCF sent 14 athletes to the CrossFit Games.  Our best male athlete took 8th.  Our best female athlete took 15th.  It wasn’t just the placements that were important that year, we went out there to compete together as a “Team” and we all had an amazing time.

The FRCF CrossFit Competition Team was born from the experience we all had at the 2008 CrossFit Games.  We knew there was no turning back.  The Sport of CrossFit was just too much fun.  FRCF has qualified athletes to the Games every year.

 29 DIFFERENT FRCF ATHLETES HAVE COMPETED AT THE CROSSFIT GAMES

  • FRCF is the only CrossFit Affiliate in the world to qualify an Affiliate Cup Team to the CrossFit Games every year through 2013.
  • 40% of all Individual Athletes that have qualified for the CrossFit Games from Colorado have been FRCF athletes.
  • That number jumps to 56% when you include Colorado Team Athletes as well.
  • There have been 20 Colorado athletes that have stood on a podium at the CrossFit Games. 50% of them have been from FRCF.
  • FRCF Masters Athletes have taken 5 trips to the CrossFit Games.  The only time they didn’t podium was due to injury.

If you are looking at CrossFit as a sport, you need three things to be successful.

  • A motivated athlete
  • A great training environment
  • Quality Coaching

There are exceptions to every rule.  But without the presence of all three of those factors, you will not be successful in the Sport of CrossFit.  Or really, any sport.

If you are serious about competing at CrossFit, look at the RESULTS of every gym that you are considering.  Look at the Coach’s record that you will be working with.  What has that Coach enabled his/her athletes to accomplish?  The answer to that question is the only thing that ACTUALLY matters to you as an athlete.  The rest is just conjecture.  And we all know what that is worth.

Experience and results speak another language all together.

At FRCF, we produce great results.  We will take you from where you are today, to wherever your dedication and motivation will allow you to go.

At FRCF, where you start determines the pace and length of time it takes you to reach your goals.  You will be paired up with one of our Senior Coaches and work out a plan that is best for you.  If you are willing to do the work, we will get you where you want to go.  It literally comes down to how hard you are willing to work, how much time you are willing to dedicate, and how coachable you are.

Come in and try out what we do and then make an educated decision.  Whether you aspire to compete as an individual, on a team, or as a master’s athlete, we have the proven ability to enable you to meet your goals.