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/.
The third annual WODmageddon went down on Sunday. This was a competition between members of our two gyms (FCCF and CrossFit Webster) where the teams are based on when you like to WOD -- AM vs Anytimers vs PM -- with teams from each gym. The winners this year were the FCCF Anytimers with the CF Webster PMers taking second place (and first at that gym). Congrats to all the members who participated in this fun event which included 3 team WODs.
The Rochester Heart Games was a Competition for CrossFit Affiliate Boxes in the Rochester Area. All proceeds benefited the Rochester American Heart Association.
During the month of May, we competed in four WODs at our boxes. The top three male and female competitors from those WODs represented our boxes at the competition. The first place competitors were the individual athletes (1 male & 1 female) and the 2nd and 3rd place competitors (2 males & 2 females) made up each team.
Congrats to all who participated and volunteered to make this a great event and charity fundraiser for the Rochester community! Our team ended up 3rd place and Jake (our individual male) got third place! Jenn (our individual female) also got 35 pistols and she didn't have any before the competition. We are very proud of this community!