Flower City CrossFit

Year 16 of Murph at FCCF 🇺🇸

Find the rest of the pictures on our page🔥

Saturday is shaping up to be a good one 🍿

The R.A.D Acid Athletics Community Competition is going down at FCCF.

Take on the workout during class, compete for 3 pairs of R.A.D shoes, cheer people on, and stick around after for breakfast.

🏆 Top Male Rx
🏆 Top Female Rx
🏆 Event MVP (open to all participants)

We’ll have both Rx and Scaled options available, making this competitive, fun, and accessible to everyone.

See you Saturday 👊

Big weekend ahead 👊

We have 22 FCCF athletes competing this weekend — 11 taking on the No Weak Links comp in Utica and 11 racing in Ottawa 🇨🇦

Proud of everyone stepping onto the competition floor and representing themselves and FCCF this weekend.

Drop some support below and let’s send them off strong ⬇️

FCCF is proud to be an Official HYROX Training Club.

We’re excited to continue building Rochester’s premier HYROX training community — helping athletes of all levels prepare for race day through structured programming, coached classes, and a community that pushes together.

Whether you’re training for your first HYROX or chasing a new PR, we’re here to help you perform at your highest level.

Let’s hear it for our 2026 CrossFit Games Semifinalists. 👏

Huge accomplishment for Jim, Laney, and Emily after all the work they’ve put in this season. Proud to have them representing FCCF. 🔥

Your Barbell Workshop is here.
If you want to move better, lift with more confidence, and finally understand the details that make the biggest difference, this is for you.

On Saturday, April 25 from 12:00–2:00 PM, Coach Josh Courage will be leading a 2-hour workshop focused on improving technique, efficiency, and strength across the major lifts.

Hour 1: Sn**ch + Clean & Jerk
Hour 2: Squat + Bench + Deadlift

This is not just another workout.
It’s a chance to get real coaching, individual feedback, and clear takeaways you can immediately use in class.

Whether you’re brand new to barbell training or have been lifting for years, this will help you clean up your movement, feel more confident under the bar, and build strength the right way.

Members: $100
Non-members: $150

Register in the Zen Planner app under Events or on the website under Rates.

Spots are limited so we can keep the coaching personal and high quality.

Coach Sara and just won HYROX Miami Women’s Doubles with a time of 59:39.
1st in the 30–34 age group. 1st overall out of 2,000+ teams.

These two put in the work every day, and this weekend it showed in a big way.

A huge performance and a proud moment for Flower City CrossFit.