Cops and Robbers Class

“I think I’ve always been into working out … but was looking for something different because it gets a little boring and approached them about having an early class to fit into my work schedule, and they accommodated us,” says CrossFitter and deputy Stephanie Frykberg.

Welcome to the 5 a.m. Cops and Robbers class at CrossFit Avalanche, which has been going strong for almost a year. The class consists of the deputy and her sergeant, some firefighters and other athletes. Coach and co-owner Myles Lewis tries to mix up the workouts to train his early bird athletes for real-life situations. For instance, he added one more round to the end of a five-round workout after athletes thought it was over.

“And they had to pick it all up, get it together, do another round,” he says.

Frykberg also introduces her idea of a “home-invasion WOD” consisting of sit-ups, bag punches, running and sled dragging. For her, the workouts benefit her as a mother and as an officer.

“I’m a female, so I’ll get a little more confrontation usually than a male,” Frykberg says.

“You just gotta be ready for anything,” Lewis concludes.

7min 9sec

Additional reading: CrossFit Training for Law Enforcement: Jacksonville Five Years Later by T.J. Cooper and Phil Canto, published Sept. 1, 2007.

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