Rochester Kung Fu and Fitness

To all my students and their families. I hope you all had an amazing holiday season. Now it's time to crush our goals for 2021. I can't wait to see you all in classes this week. I missed you all and let's crush it this year!

Happy New Year everyone. Be safe and have fun tonight. I can't wait to see everyone back in class this coming week, highly motivated and ready to crush your goals this coming year.

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Welcome our newest members. Jasmine, Joshua, and Javonni. We are so excited to help you achieve all of your physical and character goals leading to Black Belt and Beyond!

Hello everyone. I just want to remind everyone that starting Monday we are back to all indoor and online classes. We will not be teaching in the park anymore due to the weather. Please make sure you look at the emails we have sent (another one went out today) to show you how to pre-register for indoor classes. Also it describes the rules and details. I look forward to seeing everyone there! If you had fun I. The park you’re gonna love the indoor curriculum. It’s going to be supper exciting!

Congratulations to our newest graduates. We are so unbelievably proud of you all. Its amazing to see how much you all have improved and are crushing your goals in and out of the academy. Great job everyone!

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Congratulations to Emma French, Jack Berlucchi, Luciano Mancuso, and Lola Rosal. They all graduated tonight to their next ranking. We couldn't be prouder of you all and you are all going to be amazing Black Belts in the near future!

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Happy Thanksgiving to all my family, friends, students and their families. I can't put into words how unbelievably grateful i am for your friendship and loyalty. I truly wish you all the very best in life. Have an amazing day.

Welcome our newest futureblack belt, Hector!

Welcome our newest future black belt! Michaela

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Welcome our newest members Alan, jason and Gabriel. Black belt class 2024

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Welcome Jackie and Dominic black belt class 2024

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We want to welcome our newest member Za'khi black belt class of 2024

Welcome our newest futureblack belt, Hector!

Hello everyone We are extending the time to order your hoodies, pullovers and sweatshirts till the end of classes on Tuesday. If you are interested in getting g one please call the academy at 413-0835.

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Welcome our newest members Alan, jason and Gabriel. Black belt class 2024

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Hello everyone. Due to the forecast, we will only be online tonight. Remember you have unlimited classes so please make up tonight’s class when ever can this week. I look forward to seeing you all soon! Sifu Paul.

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I am so proud of my staff at Rochester Kung Fu and Fitness. They have endured tremendous sacrifices and stress to make sure all of our students have every opportunity to not only avoid falling behind during this rough time but progress unbelievably well. The amount of work they are putting in is staggering and they have done it with complete enthusiasm to provide for our students. Honestly what are students are receiving is so impressive. Great job guys and keep up all the hard work. Your commitment and loyalty to the students deserves to be praised. Thank you!

Kyler talking about his virtual classes.

Listen to what our parents have to say about Rochester Kung Fu & Fitness virtual classes.

This is awesome. I want to take a moment to express my love and appreciation for all the students and families at Rochester Kung Fu & Fitness. You’re dedication and loyalty is astounding and you make me proud to be your Sifu every day. Thank you and you fill my heart with pride and joy time I get to watch you achieve your goals in Kung Fu and Life. Thank you! Sifu Paul

Here are fun conditioning drills

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Hey guys make sure you’re all keeping up with our RKFF live virtual classes. Also the extra Kung fu videos we are Suply I g you will take your Kung fu knowledge and skill to an entirely different level. Let’s take advantage of this time and make sure you do t miss any of these amazing opportunities we are providing. I’ll see you all on line tomorrow! Sifu Paul

I needed to take a moment to say that after seeing the news today about Governor Cuomo shutting down Gyms, Bars, and Restaurants in New York State after 8 pm to...night I was concerned about my fitness progress that I have through this organization. I was able to speak with Paul Grushcow the Sifu of Rochester Kung fu and Fitness. He and everyone there are doing everything humanly possible to keep all of their students safe and are putting into effect video lessons to help us stay on task. Thank you so much Sifu for your help. One of my grandkids has asthma and I am very concerned for her health and she loves Kung Fu so much that she doesn't want to miss a day. I too need to stay on track and very much appreciate the opportunity to not fall behind. We as a family are looking forward to joining the video conferencing so that we can attain our goals. See more

Reminder: there are no classes tonight due to the weather. Hope to see you all tomorrow. Don’t forget our Jedi seminar tomorrow as well. See you there!Reminder: there are no classes tonight due to the weather. Hope to see you all tomorrow. Don’t forget our Jedi seminar tomorrow as well. See you there!

Due to the weather we will be closed tonight. I hope to see everyone tomorrow for a make up class. Also remember tomorrow’s Jedi Light Saber seminar. See you all there!Due to the weather we will be closed tonight. I hope to see everyone tomorrow for a make up class. Also remember tomorrow’s Jedi Light Saber seminar. See you all there!

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Never quit on your goals. Life will happen, things will get in your way, things will come up that make you doubt yourself. You may think giving up is the only choice you have or at the moment it’s the easiest thing to do but always remember these are the moments that determine our character. Winners always get up, brush themselves off and push forward. You can do it. You just have to know you’re strong enough to get through the present situation and you’ll be stronger for it. NEVER QUIT!

I hope everyone had an awesome holiday but now it’s time to get back to work. I’m excited to see all my students in class and watch you all crush your goals this year. Let’s do this!I hope everyone had an awesome holiday but now it’s time to get back to work. I’m excited to see all my students in class and watch you all crush your goals this year. Let’s do this!

I am completely humbled and my heart is full. Thank you so much to my Sifu and mentor Grand Master Raymond Fogg for such a great endorsement. As you know, I strive every day to live up to your expectations and make you proud. I always will.. I am happy to share this endorsement with my friends and students. Please read below... This is a letter of recommendation and testimony for one of my favorite students (Paul Gruschow) and the one and only Rochester student that has compl...eted all of the prerequisites set forth by the United States Kung Fu Exchange licensing him to teach and promote all kung fu taught by the exchange. Mr. Gruschow has completed testing on all levels of the exchange including the rank of a Master Instructor of the exchange. He has studied with the exchange for well over twenty years and obtained an excellent rating on each level of testing. Knowing first hand, the skills that Mr. Gruschow has achieved makes it an honor to write this letter on his behalf. Master Gruschow has proven himself time after time as a student, competitor and skilled teacher. He runs one of the most successful schools in the Kung Fu Exchange and the country. He has produced top ranked students and is well loved by his students which is evident by his high retention rate. In short, Master Gruschow produces skilled winners. Over the years, I have witnessed Mr. Gruschow raise young children to adult martial artist with character, morality and strong ethics which has made them patriotic and productive citizens. When I am asked questions like: Where can I find a good martial arts school in Rochester or hear that students from an Exchange school are moving to the Rochester area and they are interested in continuing their studies. I instantly tell them to go to the best school in the area the Rochester Kung Fu and Fitness school led by Master Paul Gruschow. I can vouch for Master Gruschow and assure you that you will receive the best training and the best of the Seven Star Mantis Style. Sincerely, Grandmaster Raymond K. Fogg

See what our parents have to say...

My son and I have been training together for almost 7 yrs. it’s an experience that cannot be measured by any other with my child. From day one, together, partne...rs, never quitting on each other never giving up. You want to do something amazing with your kid? Start the journey, give it a chance, and put in the work and you will create an amazing bond and unlock potential within you that you never thought was there. I recommend this to anyone wanting to better themselves, their children, and even the relationships within your family... See more

Our Journey to Black Belt and Beyond. When we first started our journey at Rochester Kung Fu and Fitness it was because our friend had started with her son and ...we thought it would be a great activity for our sons to do together. We went to the introduction, did a class, learned the history of the instructors, about the respect that is required in the school and thought to ourselves, "these values taught here are what we want our children to learn." My husband was on board instantly, I truthfully took awhile to actually get in to a class and that would be one of my biggest regrets, I had so many excuses but once I did it there was no going back. What we were given upon entering the academy was a sense of family, encouragement, and above all else respect. There have been changes in my children that I had thought would never happen. My daughter thrives in this Academy through their all aspects of life approach. Everything is incorporated, healthy eating habits, homework, reading, fitness, chores, it truly is a well-rounded life experience. Our children have become more responsible, respectful, more helpful at home, they've replaced things like ice cream for yogurts, chips with carrots, soda and juice with water, sitting in front of a video game with stretches, playing outside, and kicks. The connection between home, school, and the Academy is amazing. Each child is held accountable for each of these things and must prove it. The character development in this program is more than I could have dreamed of. Yes sir, No sir, Yes Ma'am, No Ma'am, Please, thank you, You're Welcome are all used daily in our house now. What is most surprising to me is how everything we have been learning has affected our marriage. It has grown stronger just by being able to practice together, having a common goal, thinking before speaking and mutual respect. I have seen mine and my husband's confidence and self-esteem grow as well as our ability to work with each other for common goals. Leading our family has become a team effort with common goals in sight. The school motto Conceive, Believe, Achieve Black belt excellence is not only used for going up in ranking until black belt, but beyond. This is more than I have found in any other activity children and adults can do together. It truly nurtures your mind, body, and soul. We are still at the beginning of our journey and I look forward to the rest of it. What I do know is that with the skills we are all learning here the sky is the limit.

What a great place for your kid to learn what it is to be a responsible, young adult. They are wonderful with the kids and the respect shes earned and learned will stay with her for life!

We are excited to welcome Luciano to our Leadership Program. Great job Sir!

Hello everyone. I want to let everyone know since they are calling for a storm warning tonight and it’s supposed to hit during classes we will be closing tonight. Since it’s the first storm of the season you know there are going to be lots of accidents out there and I don’t want any of our families to be one of them. We will be open tomorrow night and feel free to come in this week to make up tonight’s classes. I hope you all stay safe and warm and I look forward to seeing you this week. If you have any questions call the academy, the phones will be transferred to my cell. Thank you for understanding. Take this time to practice at home! Sifu Paul.

There has been an update to the yearly calendar. Sifu and I will be in town this week so there WILL BE classes this weekend.

Jowga Brian and Jowga Ian both competed in the international Kung Fu tournament today. They both won the Grand championship in their divisions. I am a proud Sifu! Great job boys. You are now allowed to come back home.

We are so great full for our CIT Team members. They do such an amazing job in classes, acting as great leaders and mentors to all of their Kung Fu brothers and sisters. To show our appreciation, Sifu took them all to the trampoline park to jump, eat pizza and celebrate their accomplishments. Great job guys!!