CrossFit
$170/month
Unlimited CrossFit classes.
- Unlimited CrossFit classes
- Open Gym included
- 3×/week option: $150/month
- Month to month
Pricing
Simple Rates. No Contracts.
Month to month, cancel any time, and every membership starts with a free trial week.
Memberships
Pick Your Plan
All-Access covers both CrossFit and HYROX. Pick a single discipline if you know exactly what you're here for.
All-Access
$195/month
Everything we run, unlimited.
- Unlimited CrossFit
- Unlimited HYROX
- Open Gym included
- 3×/week option: $170/month
HYROX
$145/month
Unlimited race-specific training.
- Unlimited HYROX classes
- All 8 stations plus running
- Race strategy and pacing
- Month to month
Every option
Full Rate Card
| Membership | Price |
|---|---|
| All-Access unlimited (CrossFit + HYROX) | $195/mo |
| All-Access 3×/week | $170/mo |
| CrossFit unlimited | $170/mo |
| CrossFit 3×/week | $150/mo |
| HYROX unlimited | $145/mo |
No commitment
Passes & Drop-Ins
Training around a schedule that won't hold still, or just passing through Rochester? Buy classes as you need them.
12-Class Pass
$170
Valid for two months. The best per-class rate if you train once or twice a week.
5-Class Pass
$95
Valid for one month. A good way to test a routine before committing to a membership.
Single Day
$30
One class, one day. Visiting athletes welcome. Email ahead so we know to expect you.
1-on-1
One-on-one
Personal Training & HYROX Coaching
Individualized programming, including race prep built around your target HYROX event. Split the cost with training partners.
- One-on-one sessions built around your goals
- Small-group training, so you can split the session with a partner
- Individualized HYROX race prep for your target event
- Scheduled around your week, not ours
Rates depend on the coach and the format. Tell us what you're after and we'll match you with the right coach and quote you directly.
Ask About RatesMore on Personal TrainingQuestions
Before You Sign Up
Am I fit enough to start?
Yes. Every workout scales, and most of our members had never touched a barbell before walking in. The same session gets done by competitive athletes and by members in their 60s, just at different weights and speeds.
Is there a contract?
No. Memberships are month to month. Cancel whenever you need to, no cancellation fee and no long-term commitment.
Do I have to do Fundamentals first?
If you're new to CrossFit, yes, and it's worth it. Two 90-minute one-on-one sessions covering every basic movement before you join a class. If you already have similar experience, you may be able to skip straight to classes. Ask us.
Can I do HYROX without an All-Access membership?
Yes. The HYROX membership covers unlimited HYROX classes on its own at $145 per month. If you want CrossFit too, All-Access is $195 and covers both.
Do class passes expire?
Yes. The 5-class pass is valid for one month and the 12-class pass for two months from the date of purchase.
What's the difference between the memberships?
All-Access covers every coached class we run, CrossFit and HYROX both, plus Open Gym. The CrossFit and HYROX memberships each cover unlimited classes in that one discipline. Personal training is billed separately at the rates above.
Can I freeze my membership?
Talk to Sam. Travel, injury, and deployment happen, and we would rather work something out than lose you.
How do I claim the free trial week?
Pick any class on the schedule, choose “New here? Sign up,” and select the free trial. That's the whole process.
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.
Try Before You Pay Anything
A full week of classes, free. Decide after that.