Flower City CrossFit

Lifting complex work before the WOD today: snatch pull + power snatch + hang squat snatch + overhead squat

CrossFit Games Team Quarterfinals - Test 4: 4-rep-max front squat Gary: 388 lbs James: 358 lbs ... Mariah: 238 lbs Raquel: 178 lbs #crossfitgames #quarterfinals #TeamFCCF

Congrats to the following people who qualified for the CrossFit Games Quarterfinals in the Age Group Divisions (top 10% in their age group worldwide): * 16-17: Emily Steinhoff * 35-39: Miranda Jakubec * 40-44: Nick Vamivakas * 40-44: Anni Evans ... * 45-49: William Balch * 55-59: Gregg Evans * 60-64: Laney Johnson #levelup #teenathlete #mastersathlete #rochesterny #crossfitgames See more

Congrats to the following people who qualified for the CrossFit Games Quarterfinals in the Open Division (top 10% in North America): Gary Jones, Sam Pronovost, Mariah Burkhard, Trisha Van Buren, Sara Dehm, & Emily Steinhoff #crossfitgames #rochesterny

We had a high today of 72 degrees and are expecting snow Thursday. #westernny

First Bar Muscle-up for Katie this morning one before the WOD and then ONE (this video) DURING 21.3! She was so close Friday that she gave it a go again! #proud #hwpo

CrossFit Open 21.4: Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk... Time begins immediately following the completion of 21.3. Time cap: 7 minutes See more

CrossFit Open 21.3 For total time: 15 front squats (95/65) 30 toes-to-bars 15 thrusters... Rest 1 min. 15 front squats 30 chest-to-bar pull-ups 15 thrusters Rest 1 min. 15 front squats 30 bar muscle-ups 15 thrusters See more

WOD Today 25:00 EMOM, alt between 1) 15/12 Calorie Echo Bike 2) 6-10 Unbroken Power Cleans 3) 10-15 Toes to Bar ... 4) 6-10 Unbroken Front Squats 5) Rest See more

We built to a heavy 1-rep push jerk today and Jen & Katie got to 170 lbs (a PR for both). #inspiration #besthouroftheday #rochesterny #crossfit

Our next Intro to CrossFit session starts Feb 8. Space is limited so register today. #fitness #crossfit #rochesterny

Join us for our upcoming specialty classes starting in Jan/Feb (swipe to see them all) Intro to CrossFit, Gymnastics, Oly Lifting, Power Lifting, The Machines, and Mobility! All classes have limited spots to provide social distancing of 15 feet. We also have strong cleaning (and other) protocols in place to keep you safe. Check out these classes with our amazing coaches!

Great lift by Leigh followed by a clip fail. #saturdayvibes #teamwod #happyplace #crossfit

Back squat day and The Ghost WOD. #fridayvibes #happyplace

Shoutout to all of our teachers during this difficult year. Here’s one amazing teacher and mom of 3 at FCCF from last night go Joanna! *** Nothing Can Dim The Light That Shines From Within. -Maya Angelou

The day you wake up and realize that you, and only you, are the curator of your own happiness is the day you truly begin to live. -Jennifer Recino

Going down at FCCF today... A Gift from the Girls

Merry Christmas!

Emily putting in the work doing the Cossack squats today. #hwpo

It’s beginning to look a lot like Christmas...