Expert Coaching
Every class is led start to finish. Movements demoed, loads scaled, form corrected. You are never left guessing.
Train Hard. Get Strong. Find Your Community.
- CrossFit
- HYROX
- Personal Training
Rochester's premier coaching community since 2010. Over 10,000 people coached and counting.
Start here
Where Do You Want to Begin?
Six ways in. Pick the one that sounds like you.
HYROX
Race-specific prep for all 8 stations.
Explore →CrossFit
Coached classes, scaled to every level.
Explore →Personal Training
One-on-one and small-group coaching.
Explore →Schedule
Find a class that fits your week.
Explore →Pricing
Memberships from $145/month.
Explore →Visit the Gym
3543 Winton Place, Rochester.
Explore →Why Flower City
No Nonsense. No Gimmicks.
Show up, give the day what you've got, and the results take care of themselves.
HYROX Training
Compromised running, sleds, wall balls, and pacing strategy, mapped to the exact race format.
A Real Community
Members who learn your name, notice when you miss a week, and count your last three reps out loud.
Personal Progress
Workouts scale to where you are today, and the whiteboard shows exactly how far that has moved.
Programs
Three Ways to Train
All under one roof, all coached, all scaled to whoever walks in.
CrossFit
Constantly varied, coached group workouts. Strength, conditioning, and gymnastics, scaled to every level. From $150/month.
HYROX
Race-specific preparation for all 8 stations plus the running between them. First race or fastest race.
Personal Training
One-on-one or small-group coaching, built around your goals and your schedule.
Every session coached.
Every body scaled.
10,000+people have trusted us to coach them
HYROX
Program spotlight
Built for Race Day
8 kilometers of running. 8 stations. One finish line. The course is identical in every city, which means training can map exactly to what race day asks of you.
First race or fastest race, beginners learn the stations and build the base while returning racers sharpen splits and fix weak points.
Explore HYROX TrainingBook a ClassThe real reason people stay
You Belong Here
People join a gym to change something about themselves. They stay somewhere because of who is standing next to them while they do it.
Here you get known. Coaches learn your name in the first week, what you are working toward, and which movement you have been quietly avoiding. Members notice when you miss a Tuesday, and they will say something about it on Wednesday. That is not pressure. It is the thing that gets you through the door on the days you had already talked yourself out of it.
Nobody finishes alone, either. The last person still working gets the loudest room in Rochester, every single time. Whatever brought you in, the friendships are what keep you coming back.
Nobody goes it alone
Recovering together
We show up for each other
Coaches who know your name
Everyone starts here
The team
Owner-Operated, Coach-Led
Sam and Adam own the gym and coach in it. The whole team is certified, experienced, and on the floor every session.
In their words
What Our Members Say About Us
What stands out here is the constant desire to improve: members hitting new milestones, coaches teaching to what works for each person. My fitness has only gone up; I can do muscle-ups now and movements I never had before. To anyone thinking about joining: go for it. The community is what makes this gym.
Luke D.
I came to Flower City after a knee replacement, not knowing if I could work out again. Since day one everyone has been great. Any time I feel stuck, a coach or member checks in. I've finished workouts I never thought I could. Even at my weakest, I leave feeling better than when I walked in.
Alex C.
I followed my coach here when my old gym closed, and it's the best decision I ever made. It's the people. I've met some of my best friends at this gym. It's not a gym for me, it's a family. I'm in the best shape of my life, and it's helped me through life's challenges as much as physically.
Matt O.
@flowercitycrossfit
From the Gym Floor
Real workouts, real people, zero stock photos.
Pricing
Month to Month. No Contracts.
Every plan starts with a free trial week, so you decide after you have trained, not before.
CrossFit
$170/month
Unlimited CrossFit. 3×/week from $150.
All-Access
$195/month
CrossFit and HYROX, unlimited.
HYROX
$145/month
Unlimited race-specific training.
Not ready for a membership? Class passes start at $95, and single-day drop-ins are $30.
Location
Find Us
3543 Winton Place, Rochester, NY 14623. Easy to reach from Brighton, Henrietta, and anywhere off 390.
View ScheduleContact UsYour First Week Is Free
No contract, no pressure. Worst case, you get a good workout and meet some people.