Day 11 At home challenge for all. Lets see how long you can hold a star plank (up to 90 seconds on each side). Scale-up by adding weight in your upward hand. Scale down by leaving your feet together. Coach Annie demonstrates the star plank in the pic. S
The challenge photo of the day goes to one of our college students back home for the shutdown. Katie said Handstand shoulder taps! My dad was only able to snap one pic before my mom started yelling at me to get down.
Heres our WOD today if you want to try it! See our Facebook page for demos of these movements by @james_whelan #fccfquaranteam #fccfstrong #wod #workoutoftheday
Since everyone is doing the push-up challenge today's challenge is a variation of that -- 10 diamond (aka triangle) push-ups. Instead of having your fingers pointing forward your fingers come together in a diamond or triangle shape. Scale down to regular
Hill Challenge photo of the day Jayson and Kodi! Jayson has been deployed for the last nine months and returned home to Kodi just a couple of weeks ago. Thank you for your service. #fccfquaranteam #flattenthecurve #fccfstrong #community
Saturday fun for the FCCF crew. It is always good to see so many faces at the virtual Zoom meeting classes too! #socialdistancing #athomeworkouts #fccfquaranteam #stayconnected #flattenthecurve
Day 5 At home challenge for all. Take on some hills today for 10 minutes (walk jog run). Find a hill or you could sub using your stairs at home. Scale up with a weight vest. Some places Coach Aaron suggested are Black Creek Park sledding hill (see pictu
The most scenic plank of the day goes to Eileen in Idaho! #socialdistancing #covid_19 #fccfquaranteam
Day 4 At home challenge for all. Lets see how long you can hold a plank (up to two min). For our members this fits into the WOD. Scale up with a small weight on your back. Coach Jess shows a small weight from her house in this pic. Get your family/room
Day 3 At home challenge for all. Lets see those headstands! Scale up to a free standing handstand. Bonus points for a cool outdoor background. For the gymnasty folks lets see your headstand into a handstand (not against a wall but you can kip). Get your
Just a screenshot of Coach James and his faithful companion Tobi going over our WOD today for our members.
We are temporary closing until further notice. Please support small businesses where you can during this difficult time.
New York Governor Andrew Cuomo announced today (Monday, March 16th) that New York, New Jersey and Connecticut have agreed to close all movie theaters, gyms, bars, restaurants, and casinos in the states starting at 8 pm (effective March 16th until further notice). Please read this entire message to understand what FCCF will be doing during this shut down.
We know this is an unsettling time for our members and for us as a business, along with so many other small businesses. We are doing our best under these unique circumstances. We strongly believe that as a nation, we do need to flatten the curve, to be able to serve the extreme cases hitting our healthcare facilities.
Our primary goal from the beginning of this crisis - and in fact from the first day FCCF opened its doors in 2010 - has been to do whatever we can to further the health and wellness of this amazing community. That goal remains paramount. Throughout this crisis, we will do whatever we can to safeguard and improve your health and wellness. We will continue to provide programming, virtual coaching, and community throughout this.
For those not being paid because of COVID-19 shutdowns, we understand you will not be able to pay us and we can add a hold to your membership. If you are still getting paid by your employer, we ask you to please consider continuing to support us and other small businesses. We will continue to provide the highest level of fitness we can to you under these circumstances (detailed below). If you have a punchcard, please sign-in for your continued support of us as well when you do the workouts at home. Below is our plan for what we imagine to be at least the rest of the month of March.
Starting, Tuesday, 3/17, the following will be in place for our CrossFit members. We will provide:
EQUIPMENT CHECK-OUT RULES & TIMES:
We are offering a piece of equipment for you to borrow for all CrossFit members who maintain their monthly membership. On Tuesday afternoon, we will have times where you can reserve a time to come to the gym. For those that have access to condo/apartment or home gym, please use that equipment available to you. We need to keep the equipment available to those that don’t have access to any. Equipment will be loaned out on a first-come, first-served basis.
EQUIPMENT that is included in your continued monthly membership (not available for memberships on hold or punch cards):
One of our members, Steve Matthews, also has a private studio that he is able to rent out (and doesn’t fall under the NY rules). If anyone wants to consider this option, it is $25/hour and includes a treadmill, rowing machine, ski erg, DBs up to 35 lbs, barbell and squat rack, a pull-up bar and crossover symmetry. His space is roughly 1200 square feet and would be disinfected completely between clients. You would need to go through him independently to utilize this space. Email: Steve@rochesterwellbeing.com if you want to take advantage of this option during any of the time off from the gym.
Stay active and healthy, use the time to connect with your family, find time to enjoy life and most of all do your part to end this virus. We are honored to be your gym and thank you for your continued support of our locally owned business.
Jeff & Laura
As the Coronavirus (COVID-19) situation evolves, we are committed to doing what we can to minimize the risk to our members. Right now we are focusing our efforts in three areas: social distancing, cleaning/disinfecting, and reducing points of contact.
To increase our efforts towards social distancing, we have implemented the following rules:
We have escalated our daily cleaning & disinfecting. There are now also additional spray bottles of disinfectant in both gyms. Please use these to wipe down equipment or anything else you feel may need extra disinfecting.In addition to our regular programming, we will be posting (in Zen Planner) two at-home workouts which you can use to supplement your workouts, or do on a day when you can’t make it to the gym. They will show up in ZP each week under Tues/Thurs and be labeled “At Home WOD”. We ask you to post your scores, selfies, videos, in the Facebook group if you do the at home workouts. Stay connected!!!
If you are sick (COVID-19 or otherwise) STAY AT HOME. If you are exhibiting any symptoms. STAY AT HOME.
It's important to understand that now is not the time to give up on your health & fitness. This is one thing that you are in complete control of and will in fact keep you in the lower risk category for contracting the virus.
Focusing and honing in on your daily choices and habits around nutrition, exercise, sleep, recovery & mindset will not only drive you toward better health, it turns out that being healthy and fit is the best way to boost your immune system and counter stress. Focusing on the above will help eliminate the anxiety of what is happening in the world right now.
Please let us know if you have any questions.
-Jeff & Laura
"A best friend is like a four leaf clover: hard to find and lucky to have." -Unknown #stpatricksday #community #friendshipgoals #saturdayvibes
Our crew (on four different teams) plus friends and family had so much fun cheering each other on in Miami. Love this photo posted by @wodapalooza today. #Repost @wodapalooza with @get_repost If your crew isn't going nuts are they really your crew? Wh
Part of the accessory work yesterday: half-kneeling single-arm DB presses at tempo 31x1. #betterthanyesterday #community #fccf
This ultra-positive mom of two has worked so hard over the last year to get where she wanted to be for the #wza team. She is an inspiration to all who know her. Erin! #inspiration #rolemodel #momlife #community @rickstephenssportsphotography
A dream doesn't become reality through magic; it takes sweat determination and hard work. -Colin Powell #wza #7thplaceRxTeams @rickstephenssportsphotography
Copyright (c) 2020 Flower City CrossFit