Front Range CrossFit Workshops
Free Workshops to FRCF Members
Workshops are 2 1/2 hours in length and free to members. If you’re not a member and would like to attend a workshop, fill out the the sign up form and we’ll contact you.
FRCF Rowing Workshop
The FRCF Rowing Workshop is coached by Big Jon Kissick, a seven-year veteran of the US Men’s National Team. During his tenure on the National Team, his boat won the Pan Am’s twice as well as winning the Goodwill Games. They also earned a Bronze medal at the World Championships.
We are super lucky to have the opportunity to train with such an experienced athlete. He has taught several seminars for FRCF athletes, and we all leave way more efficient. During this 2.5 hour seminar we will be going over rowing skills, drills and sprint starts. We will teach you how to properly set up the rower as well as a proper rowing warm up. Plus you will get a great workout during the seminar.
FRCF Running Program
This program is designed to cover all aspects of running techniques, drills, warm-ups, shuttles, track work, and distance vs sprint. This program will be led by Amy Backel. Amy Backel is a two-time NCAA All-American and two-time Olympic Trials Finalist in the javelin. She has been involved in track and field for over15 years as a sprinter, jumper, hurdler, vaulter, thrower, and later coaching at the collegiate level. She is excited to share her knowledge and experience with running with the FRCF community.
Jump-N-Rope Workshop
Molly Metz, 5-Time World Jump Rope Champion, competitive jump rope coach, and founder of Jump-N-Rope is bringing competitive jump rope techniques and training to CrossFit affiliates, gyms, and training facilities worldwide. You will receive hands-on jump rope training and education. Molly and her highly skilled trainers will focus on form and technique, footwork and speed.
Molly trains competitive athletes all over the world. Her Colorado-based competitive jump rope team is ranked #1 in the Nation for speed and power. Molly will lead you as she does her own team. Everyone from excellent jumpers to severely challenged jumpers will leave this workshop with new skills and better technique. I can’t recommend this workshop with more enthusiasm.
www.Jumpnrope.com
FRCF Gymnastics Workshop
Are you looking to add a new dimension to your CrossFit workouts? If so, the FRCF gymnastics workshop is for you. Come and spend a couple of hours with Pete and Cori learning some basic gymnastics skills. We will start with the tumbling basics, including forward and backward rolls, handstands and cartwheels. It is, after all, difficult to complete a handstand push-up without a good handstand. We want you to feel more comfortable being up-side-down. You may even find yourself being spotted through a back flip! Count on spending time on the rings and bars practicing basic swing mechanics, muscle-up progressions and glide kips. At each seminar so far, a new person has completed their first muscle-up! Our goal is for you to leave this seminar with some ideas on improving your balance, flexibility and body awareness, as well as with some new skills that you can immediately use in your CrossFit workouts. No leotard required.
FRCF Olympic Weightlifting Workshop
Having a solid foundation in the Olympic Lifts is one of the most important skills a CrossFitter can have. We will cover the Snatch, the Clean & Jerk and many assistance exercises and drills. There will be some large group work and demos, but the majority of the time you will be on a lifting platform with another athlete and a Coach. There will be video and review. Bring a great attitude and a lot of energy, but leave your ego at home. You will go home with improved technique, greater knowledge of the Olympic Lifts and what you need to do to continue to better your skills.
FRCF Kettlebell Workshop
Spend an afternoon with the Coaches from FRCF learning efficiency in Kettlebell Lifting. At the Kettlebell events that we host, we see many CrossFitters come in with great work capacity, but with the need to refine their kettlebell technique. This seminar will fix that. We will be covering the Modern Kettlebell Snatch, the Kettlebell Clean and Jerk and many assistance exercises. Bring a great attitude and a lot of energy. You will go home extremely tired; with better technique, great knowledge of the Kettlebell Lifts and what you need to do to continue to improve.
FRCF Movement and Mobility Workshop
It’s time you start learning how to take care of your own body, taking your movement into your own hands! Join Missy Albrecht for her Movement & Mobility class where you will learn techniques and tools to keep your body safe and efficient throughout your day. Classes will use various tools and have different focuses depending on the athletes’ request and certain programming goals. Pain relief is definitely a part of learning self-care as well as preventing injury.
Every athlete must use proper movement to help them perform efficiently, in whatever fitness/sport they choose. They also must learn how to recover from workouts to reduce injury risk and allow their body to be ready for the next challenge they put it through. This is where Dr. Missy Albrecht DPT can help.
She received her Doctorate in Physical Therapy in 2011 from Mount St. Mary’s College and was certified through the NSCA in 2008 as a Strength and Conditioning Coach. Her background is in coaching soccer, doing personal training at all levels, coaching CrossFit, and working in various outpatient orthopedic clinics.
