Canandaigua CrossFit

Canandaigua CrossFit Be better. Start now. Go to www.gethardcorefit for the most recent class and open gym schedule.

10/01/2026

“But do aliens believe in me”

WoD: Re-test
DT
12 Dl
9 HPC
6 PJ
X5r
155/105-115/80-95/65

09/30/2026

“Lobotomy maxxing”

5 min to complete:
3 rounds of
5 HSPU
6 SAS
7 BJO
8 TTB / sit ups (Don’t tare)

Remaining time ME cals on erg

2 min rest

4r: goal is sustainability pacing no breaks

Testing DT Friday: be conservative on movements of tired or want to feel fresh for re-test

09/29/2026

“When is Bridget coming back?”

3emom: CI + FS + Pj + J
75x1 80x3
Skil :
SPU x5r (1 ecc + 4pu)
Op2: kip / btrfly x5-7
Ор3: r/b-MU x3-5

WoD: 3r
30 cals echo
15 russian KS (G*10 hvy)
10 shuttle runs

Buy out:
2min Pullup test
Or
Clean pulls 3x3 / HS Clean

09/29/2026

Boys fight. Men Kombat. Curls for the gurls.

09/28/2026

“Where am I going? Insane bro”

3emom: J-bnk + J (1+ 1)
75x1 80x3
Skill: Broad jumps × 3r

WoD:
BP + Rope climbs
3r:
3 Bench Press (80%)
1 Rope climb
Into:
2r
10 Bench Press (60% or G* BW)
3 rope climbs

Buy out:
100s arms banded

09/27/2026

“Yawning for no good reason”

3emom: wk5
Sn**ch HiPull + Sn (1+2) 75x1 80x3
SKill:
Op1:12-25' + PIVOTE!
Op2: walk offs
Оp3: WW+ hold

WOD: 4r (95/65~135/95)
10 Front / back step ups
5 Burpee over bar
30 Dus

Into: 5r (7 min cap)
5DL + 5 Strict pull-ups / C2B
225/155-155/105 G*315/215

09/25/2026

PoD:
6r: YGIG
5 pull-ups
10 pushups
15 squats
Into:
10 PC / Dl

4r: Anyhow
10 pull-ups
15 pushups
20 squats
Into:
20 PC / Dl

2r: anyhow
15 pull-ups
20 pushups
25 squats
Into:
30 PC /Dl

Wt: 185/125-135/95-95/65 G*225/155

09/24/2026

“If I ever opened up to you, I was joking”

wOm:
3r of:Overshoot wt
3 DL
З HPC
3 PJ

2min cardio

Into: 3r
Dt wt
12 DL
9 HPC
6 PJ

Buy out:
Pause BS + bs 3sx1+2r @75%

09/23/2026

“Be the elephant you want to see in the room”

WoD: 30 min amrap

100m sprint (Run)
150m ski
150 m row
10 cals bike

Rest 1:1

Each round change direction*

Core: 3s
GHD HOLDS : 30 set (wt?)
GHD Hip extensions 10r (wt)

09/22/2026

“Why Pilates pronounced that way and Pirates not?”

3emom x5r : CI + FS + Pj + J @75%
Op1: SPU x5r (1ecc + 4pu)
Op2: kip / btrfly x5-7
Ор3: r/b-MU x3-5

WoD: Into: 4r
25’ walking lunge
6 BODB
25’ walking lunge
30 DUS

Into:
1000m row

Buyout:
2sets MeR Pullup skill
Op1 strict
Op2 kip / MU
Etc..
30sec Copenhagen plank
b/w sets

Address

699 S Main St Old Wegmans Plaza
Canandaigua, NY
14424

Opening Hours

Monday 5:30am - 12pm
4pm - 7pm
Tuesday 5:30am - 1pm
4pm - 6:30pm
Wednesday 5:30am - 12pm
4pm - 7pm
Thursday 5:30am - 1pm
4pm - 8pm
Friday 5:30am - 12pm
3:30pm - 6pm
Saturday 7am - 12pm
Sunday 8am - 10:30am

Telephone

+15859449153

Website

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