We pack a lot into an hour of CrossFit. FRCF coaches focus on Olympic Weightlifting technique more than most, but still we did not feel there was enough dedicated time to really work on such technical movements. So we designed programs which allow our members to; practice technique as beginners, or excel as athletes who compete in CrossFit or Olympic Weightlifting. These programs are done in the FRCF weight room, and are available to all our members at no extra charge.

Basic Barbell

This class is taught by USAW National Coach Jodi Miller on Mon, Wed and Fri at 5 pm. Beginner and Intermediate lifters learn the skills necessary to transition into our Olympic Weightlifting Program. Lifting technique is the focus along with use of equipment, programming structure, etiquette, and mental focus concepts.

Olympic Weightlifting

This is the heart of our Weightlifting program. The program cycles 4 times a year with a meet culminating each cycle. It is a USA Weightlifting periodized program designed and revised each cycle by Jodi Miller.

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 a National level USAW meet. 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. The program is personalized for our advanced lifters as necessary.

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.

Competition Programming

Aside from the CrossFit Workout of the Day, our competitive athletes train the Olympic lifts, work on skills, and do a Supplemental workout daily. These training sessions are not meant to all be done consecutively; rather, they are spread throughout the day.

The Lift makes our competitive CrossFitters stronger and able to endure the weight demands of a CrossFit Games Competition. The Skills cover the highest end of technique-based movements. And the Supplemental workout ranges from swimming to track, from endurance to sprints.

In season the FRCF Team trains together to develop teamwork and communication. Additional Team training may even take the athletes away from the gym to odd locations!