We firmly believe that our CrossFit program can get you in the best shape of your life. If you want to get started with CrossFit then 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 we call a "Metcon" (metabolic conditioning) workout. Bootcamp classes are a great workout that can be scaled to the fitness levels of anyone, and are a great way to experience CrossFit yourself.
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.
New Year Specials (coupon codes are valid to purchase memberships between Dec 20, 2015 - Feb 28, 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.
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. The sessions are 9 weeks long and cost $75 total. This session will run Dec 3, Dec 10, Dec 17, (break for holidays), Jan 7, Jan 14, Jan 21, Jan 28, Feb 4, Feb 11. To register, go to tinyurl.com/FCCFKidsDec2015
For Teens (ages 12-17), classes are Mon, Wed, Fri at 4:00 pm beginning Friday, Dec 4th at Flower City CrossFit. The cost is $125 for 8 weeks. To register, go to tinyurl.com/FCCFTeenDec2015
If you want to join your teen, we have a teen/parent bootcamp at our other gym, CrossFit Webster, on Tuesdays and Thursdays from 6:30-7:30 pm and Saturdays from 8-9 am. It's $125 for 8 weeks (3x/week) or we have punch-cards available for $80 (10 classes). To register for 3x/week for 8 weeks (rolling start at any time), go to http://tinyurl.com/ParentTeenBC.
To register for a parent/teen punchcard, go to http://tinyurl.com/ParentTeenBCPunchcard.
Thank you again to everyone who helped make this a huge success. This community is amazing and our fundraising will go directly to services right here in Monroe County.
Our kids classes start back up on Thursday, 9/17, for children ages 4-10! This class is one hour long, once per week, and held at Flower City CrossFit. It is a 9-week session for $75. Kids are welcome to come to a free trial any week and we can adjust the price based on when they join. Register your child here.
For kids, ages 11-17, we have a parent/child bootcamp for 8-weeks for $75. Choose from the following class times: Tues/Thurs at 6:30 pm at CrossFit Webster and Saturday at 8 am at CrossFit Webster. This bootcamp starts on Tuesday, 9/22. If you child can only come on occasion, we also have a 10-pass-punchcard for $50. You can register your child for the Parent/Teen Bootcamp online in your Zen Planner Account if you are a member at either of our gyms. Otherwise, contact Laura to set you up. As with the younger children, you are always welcome to come in for a free trial!
I have played guitar since I was in high school. And as anyone who attends any of the classes I teach at Flower City CrossFit or CrossFit Webster knows, I am a huge fan of rock music. If you are as big a fan of rock music as I am, you undoubtably read lots of articles about it, follow bands/musicians on Facebook/Instagram/Twitter, etc. Whenever I see images of concerts, I always get a kick out of the crazy faces that rock guitarists (in particular) make.
Over the years of running CrossFit gyms, we have taken literally thousands and thousands of pictures of amazing people pushing themselves to the limit. Many times I have been stricken by a fleeting thought of how similar the faces that athletes make at the point of maximal effort are to the faces of rock guitarists mid-solo.
So, this week I programmed the following workout for our CrossFit Endurance (CFE) classes:
20 Minute AMRAP:
Bodyweight Deadlift static hold
Run 400 meters
Every time you drop the bar, run 400 meters. Oh, and the bar should be either an axle bar, or a regular barbell with fat grips on it.
As usual, we were taking pictures as people were suffering through this one. The first image I saw was this one:
My first thought... "I've seen rock stars make that face, just replace the barbell with a guitar and put him on stage and.... Paul becomes a Deadlift Rockstar!!!" My second thought was: "I can do that!"
And so the idea for Deadlift Rockstar was born. The following gallery is a collection of some of the images I've thrown together. The members at FCCF and CrossFit Webster have been having a lot of fun with theses. I hope you enjoy them too! - Jeff
Stuff we like
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