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 5-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 8-10 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.

Boot Camp

Saturday 8-9 am

The Boot Camp workout is designed to build work capacity, cardiovascular and respiratory endurance. It is a “CrossFit-style” workout 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.

There is no intro classes need to join in. So come for a Free trial and then get started!

Our skilled coaches will teach you everything you need to know during the classes. We will demo the movements and coach you through correct form and technique.

All body-types welcome! We are here to get you fit from what-ever your starting point in a supportive and positive environment.


Work on your gymnastics skills with Coach Pete Mentz.

Are you looking to add a new dimension to your CrossFit workouts?  If so, the FRCF gymnastics class is for you. Skills include; tumbling basics, including forward and backward rolls, handstands and hand-walking.  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. Pete can take advanced athletes through higher level techniques as needed.

Our goal is for you to improve your balance and body awareness, as well as improve skills that you can immediately use in your CrossFit workouts.  

Pete received his formal gymnastic training from Joe Greco, and later the infamous pair of Mr. Andrew Felice and Abraham “Gabe” Gabriel. Mr. Felice accumulated an overall gymnastic team record at Henninger High School of 212-12 with over 100 consecutive CNYCL victories.

Pete spent several years coaching under George Sabatka at the longstanding Westside Gymnastic School in central NY.  It would be difficult to count the numerous gymnastic scholarships Mr. Sabatka helped students to earn.

We are very fortunate to have Pete as our gymnastics coach at FRCF. Please take advantage of this opportunity and seek his knowledge and experience to better your skills.

Open Gym

Monday through Friday from 12-2 pm

Did you know that FRCF added Open gym to the regular class schedule? What does that mean for you?

Sometimes it is hard to get out of work on time to make a Noon workout. That no longer means you are not going to the gym! Now you can fit in your workout and your lunch on your work schedule. Or, maybe you just need to get in your lift today and you can only get in at Noon. Now you can.

We have heard our athletes ask for more flex time around the work-lunch hour and now you have it. Enjoy your workout!