Our next session of CrossFit Kids starts back up this week. Bring your child(ren) in for a free trial anytime! For children ages 4-12, our CrossFit Kids classes are Thursday nights from 6-7 pm at Flower City CrossFit. We break up the class into 4-6 year-olds, 7-9 year-olds, and 10-12 year-olds with the three instructors. The sessions are 8 weeks long and cost $75 total. This session will run June 16, June 23, June 30, July 7, July 14, July 21, July 28, and August 4th. To register, go to http://bit.ly/fccfkids2016
Summer is fast approaching. It seems like the return of the sunshine and warm weather has almost everyone thinking about getting back in shape (or getting into better shape) for the summer. We firmly believe that there is no better way to get in shape than CrossFit. And if you want to get started with CrossFit, our bootcamp program is the way to go! After a month or two of Bootcamp, most people find that it is a pretty seamless transition into our regular CrossFit classes.
You can come try a Bootcamp class for FREE. Our Bootcamp classes are comprised entirely of CrossFit exercises in a format that allows everyone - from seasoned athletes to complete beginners - to get a great workout, and to get a taste of what CrossFit is like. So even if you've never done anything like this before, we can scale the workout so that it is appropriate for your current fitness level.
There is absolutely no obligation associated with our free trial, so you've got nothing to lose!
To try a free class, click on the Schedule tab, click on any Bootcamp class you would like to attend, click sign-up and register for free trial. You can find complete instructions on how to sign up for a free trial class HERE.
Spring Specials (coupon codes valid from May 1, 2016 to June 30, 2016)
http://bit.ly/1monthbc - 1 month of Bootcamp (3x a week) for $35 (coupon code needed is 1MONTH)
http://bit.ly/1monthubc - 1 month of unlimited Bootcamp classes for $43.75 (coupon code needed is 1MONTH)
http://bit.ly/2monthubc - 2 months of unlimited Bootcamp classes for $75 (coupon code needed is 2MONTH)
http://bit.ly/3monthbcu - 3 months of unlimited Bootcamp classes for $100 (coupon code needed is 3MONTH)
Register now or buy one as a gift for a friend.
We want to give a big shout out to Christine Tensley who finished 23rd in the world for ages 40-44 after the Masters Qualifiter. We are so proud of this mom's dedication and hard work!
21-18-15-12-9-6-3 or Thrusters (95/65) and Bar Facing Burpee Bar Jumps
Complete as many rounds and reps as possible in 13 minutes of:
55 wall-ball shots
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches (75/55)
3 bar muscle-ups
Due to the ongoing winter storm, and the continuing hazardous road conditions, we are cancelling all evening classes at the gyms tonight. Stay home (or get home!) and be safe.
Kudos to our members who competed and thanks to all of our members that came out to support them! Congrats to James on his 3rd place finish in the Rx division. #community
Photo cred: Bridget Myers
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