- 8:00 am CrossFit
- 9:00 am CrossFit
- 10:00 am Bootcamp
Friday, November 28th
- 7:00 am CrossFit
- 8:00 am Bootcamp
- 9:00 am CrossFit
Thursday, November 27th (Thanksgiving)
Friday, November 28th
Here are the WODs for the Masters Team Throwdown Nov 8th. The Throwdown will run from 8:30 AM until around 2:00 PM. There is still time to get your team together and sign up! Go HERE to register. $80 per team. Total team age has to be at least 160 years.
For each WOD, you will get a ranking. If there is a tie score on a specific WOD, you will get the same rank for that WOD. We will add the ranks from each WOD to determine the overall rank (and ultimately the winners of the prizes for first, second and third). If there is a tie for any of the top three positions, we will do the math on each WOD for those teams to determine who mathematically is the winner (with each WOD being equally weighted).
WOD 1: Follow the Leader
4 person team relay. Each gender breaks up the reps any way they want. The 2 men go first, followed by the 2 women. The women cannot advance to the next station until the men have completed the reps.
WOD 2: Move that Weight
Part A: Teams will be broken into 2 pairs, Each pair will work together throughout parts A and B.
Part B: The same 2 people from your team will move into another area and do a 5 min AMRAP (alternating athletes per round). The score is the total reps combined from both athletes.
WOD 3: The Four Jumpers
The 4-person team will work together for this 12-minute AMRAP. You can do the deadlifts with 1 or 2 people on the bar, but you just have 1 bar for the men and one for the women. Each member will be doing 40 jumpropes during the AMRAP. Double-unders are worth 20 points and single-unders are worth 10 points. Each set of deadlifts is worth 20 points, so a total round (with double-unders) is worth 100 points. Athletes can not mix single-unders and double-unders to complete their 40 reps. It is either all singles that count or all doubles that count.
Start with a men’s bar loaded to 95# and a women’s bar loaded to 65#. 2 men will begin at the deadlift and 2 women will begin at the jump ropes. 3...2..1… Go!
8:00 AM - 8:30 AM: Athlete check in
8:30 AM - 9:00 AM: Warm up.
9:00 AM: Standards and Demo: WOD 1
9:20 AM: WOD 1 Begins
10:30 AM: Standards and Demo: WOD 2
10:45 AM: WOD 2 Begins
11:45 AM: Standards and Demo: WOD 3
Noon: WOD 3 Begins
1:15 PM Awards
WNY Masters Camp
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.
WNY Masters Team Throwdown
Based on the tremendous fundraising last year of Flower City CrossFit along with CrossFit Webster and Iron Core CrossFit, we are once again on the Pink Bra Tour for Barbells for Boobs! Spectators are welcome to join us for the day, or stop in to support the athletes who are raising funds for this amazing cause. All of the funds we raise this year go back to Cancer Services of Monroe County which makes this event extra powerful for us.
EVENT: Barbells for Boobs Pink Bra Tour
WHEN: October 12, 2014 (Sunday)
TIME: 12 noon - TBD (depending on the number of athletes)
FACEBOOK EVENT: Facebook Event Page.
WOD: "Nancy meets Grace"
5 Rounds: * 400m Run * 15 Overhead Squats (95/65)
After completion of “Nancy” add weight and complete ”Grace” -- 30 Clean and Jerks (135/95)
REGISTER TO PARTICIPATE:
This year, in order to accommodate more athletes at once, we are going to host the event at CrossFit Webster. The gyms participating are Flower City CrossFit, CrossFit Webster, Iron Core CrossFit and CrossFit Paradigm Performance. Anyone else in the community is welcome to participate and be eligible for prizes as long as they join one of the four gyms' Barbells for Boobs teams and raise/donate at least $40. To create a fundraising page, follow the B4B team links below:
THANKS TO OUR SPONSORS!
Many people help make this event a success. We'd like to thank our sponsors who are providing prizes and funds for t-shirts that all participants will receive when they raise $40. Please check out their websites: Custom Plyo, Data Therapy, LLC, Randy Raetz, DDS, WODMERCH, Merkel Donahue, DriftPoint Media, Rector Painting, Hartter Chiropractic, Effortlessly Healthy, KatieCreative, Mindex, Premier Laser Spa, Morgenstern DeVoesick PLLC, Lake Beverage Corporation, The Winery at Marjim Manor, Black Button Distilling, Iron Core CrossFit, CrossFit Webster, CrossFit Paradigm Performance, and Flower City CrossFit.
Our CrossFit Kids classes are back in session. Register for our free trial or next 8-week session (or both!) Visit the registration page on our partner-gym, Flower City CrossFit: http://www.flowercitycrossfit.com/crossfit-kids-registration.html
On Saturday, Sept 20th, both CrossFit Webster and Flower City CrossFit will be hosting a Hero WOD and Fundraiser in honor of RPD Officer Daryl Pierson. One of our CrossFit Webster 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.
Our next CrossFit Kids session begins September 16th! All children who want to give it a try are welcome to attend for free on Tuesday, Sept 16 at 6:00 pm at CrossFit Webster or Thursday, Sept 18 at 6:30 pm at Flower City CrossFit. More details will be posted next week.
It's almost here! We will be participating in the Lurong Living Paleo challenge beginning September 15. This is an 8-week Paleo challenge with tons of support at the gym. It combines all areas of wellness and we've had great success stories come from each food and fitness challenge we provide for our members or participate in as a gym community.
Interested? Our partner gym, Flower City CrossFit, won this national challenge last year!
You must be a CrossFit member at CrossFit Webster by the start -- Sept 15, 2014!
Register here: https://www.lurongliving.com/challenge/
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Score is your total # of reps
"This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom." See full details at http://www.31heroes.com/.