Sunday October 26, 2014
8:00am - 6:00pm
Cost: $149 (see details below for a $20 early registration coupon code!)
Registration: http://tinyurl.com/WNYMastersCamp (you will be directed to the Flower City CrossFit Zen Planner website)
Masters Camp will help you improve your technique in a variety of exercises, increase longevity in the sport, and reduce your workload by being more efficient. Increase your understanding of how to train effectively without injury through discussions on programming and recovery specifically for masters athletes. You will be rotated through various training blocks throughout the day.
Guiding you through the day will be Coaches Skip and Jodi Miller owners of Front Range CrossFit in Denver Colorado. Their box is home to 3-time CrossFit Games Masters Champion, Scott Olson. The Millers have been CrossFit trainers since 2006. They have multiple CrossFit coaching certifications as well as being USAW National Coaches.
Register before October 12th and use the coupon code "MASTERSCAMP" when you check out to receive a $20 discount.
Our CrossFit Kids classes are back in session. Register for our free trial or next 8-week session (or both!) http://www.flowercitycrossfit.com/crossfit-kids-registration.html
On Saturday, Sept 20th, Flower City CrossFit and CrossFit Webster will be hosting a Hero WOD and Fundraiser in honor of RPD Officer Daryl Pierson. One of our members is a relative of his, so this hit very close to home for us.
We welcome the solidarity of other CrossFit boxes joining us with this WOD. The important thing is that everyone does something (and donates to the family through the official fund). Please feel free to join us in doing this WOD or change it for your community. We had some of our members do a dry run on Sunday, and the WOD should take most people in the 35-40 minute range with better athletes finishing in under 30.
The WOD (workout of the day):
8 rounds (8 years of service with RPD)
9 pull ups (September)
3 Deadlifts (315/225) (3rd)
14 Burpee Box Jump Overs (24"/20") (2014)
Flower City CrossFit: 7 am, 7:45 am, 8:30 am, 9:15 am
CrossFit Webster: 7 am, 9 am
We are asking all participants to donate $20 to the memorial fund that benefits his family (and bring your receipt to the WOD) or just bring $20 and we will make the donation on behalf of the gym community.
* Daryl Pierson Memorial Fund
* T-Shirt in Memory of Officer Pierson
Officer Daryl Pierson (age 32) was shot and killed in the line of duty on September 3rd, 2014. It happened just before 9:30 pm near the intersection of Hudson Avenue and Warsaw Street. Officer Pierson was fatally shot while attempting to take a suspect into custody. He was rushed into surgery at Rochester General Hospital and died a short time later. Officer Pierson was an 8-year member of the department and an Army veteran who served in Afghanistan. He is survived by his wife and two children, ages four years old and three months old.
The third annual WODmageddon went down on Sunday. This is a competition between members of our two gyms (FCCF and CrossFit Webster) where the teams are based on when you like to WOD -- AM vs Anytimers vs PM with teams from each gym. The winners this year were the FCCF Anytimers with the CF Webster PMers taking second place (and first at that gym). Congrats to all the members who participated in this fun event which included 3 team WODs.
July 4th Holiday Hours:
* Thursday, July 3 -- 5 am CrossFit, 6 am CrossFit, 7 am CrossFit, 8 am Bootcamp, 9 am CrossFit, noon CrossFit
* Friday, July 4 -- gym closed
* Saturday & Sunday -- regular schedule