Get started · CrossFit
Your First Week Is Free
Whether you've never worked out or you've been CrossFitting for years, here's exactly how to start.
Claim Your Free WeekLooking for HYROX?The basics
What Is CrossFit, Anyway?
CrossFit is constantly varied functional movement performed at high intensity. But here's what that actually means for you: every day is a different workout combining strength training, cardio, and gymnastics-style movement, led by a coach, alongside a group of people cheering you on.
The secret is scalability. The same workout gets done by our competitive athletes and by members in their 60s, just at different weights and speeds. You will never be expected to do something you're not ready for.
Choose your lane
Two Ways to Start
Never done CrossFit? → Fundamentals
Two 90-minute one-on-one sessions (or small group if you join with a friend) covering every basic movement, at your pace, with your coach's full attention. $75. We schedule around your availability, so just tell us what days and times work.
Experienced? → Free Trial Week
Moved to Rochester or shopping for a new gym? Jump into any class, free, for a full week. If you have experience similar to CrossFit, you may be able to skip Fundamentals entirely. Just ask us.
Three clicks
How to Claim Your Free Trial
“New here? Sign up”
On the registration page, choose the new-member option.
Choose free trial
Enter a few details, select the free trial, and you're booked.
No surprises
What Your First Class Looks Like
Warm-up
Group movement prep. Nothing scary.
Skill & strength
Coached practice on the day's main movement.
The WOD
The “workout of the day,” scaled to you.
High-fives
The part nobody skips.
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.