We Live to help train you

Motivation will always beat talent

Kris Caswell

Owner

USA Weightlifting Level 1 Sports Performance Coach
CROSSFIT LEVEL 1
CROSSFIT LEVEL 2
CrossFit Gymnastics Level 1
CrossFit Advanced Gymnastics Level 2
CrossFit Endurance Trainer
CrossFit Kettlebell Trainer
CrossFit Strongman Trainer
CrossFit Weightlifting Trainer
CrossFit Judges Course
Explosive Movement Seminar

Julie Caswell

Owner

CROSSFIT LEVEL 1
CROSSFIT Kids Trainer
CROSSFIT Weightlifting Certified
CrossFit Judges Course
2010 Buffalo Fitness Competition-1st
2010 Saratoga Fitness Competition-1st
2010 Rochester Fitness Competition-3rd
Balanced Bites Paleo Nutrition Seminar

Thoan Bui

CFA Trainer

CROSSFIT LEVEL 1
Olympic Lifting Coach

Jon Luconte

CFA Trainer

CROSSFIT LEVEL 1
CROSSFIT LEVEL 2
CROSSFIT Scaling Course

Julianna Meyer

CFA Trainer

CROSSFIT LEVEL 1
CROSSFIT LEVEL 2

Josh Meyer

CFA Trainer

CROSSFIT LEVEL 1
CROSSFIT LEVEL 2
CROSSFIT Gymnastics Course

Rachel Giralico

CFA Trainer

CROSSFIT LEVEL 1
CROSSFIT LEVEL 2

Gena Smith

CFA Trainer

CROSSFIT LEVEL 1
CROSSFIT LEVEL 2

Kelsey Fink

CFA Trainer

PT, DPT
CROSSFIT LEVEL 1
CROSSFIT LEVEL 2

Terri Lasher

CFA Trainer

CROSSFIT LEVEL 1

Samantha Powley

CFA Trainer

CROSSFIT LEVEL 1
CROSSFIT LEVEL 2
CROSSFIT Gymnastics Course
CROSSFIT Kids Trainer

Laurie St Amand

CFA Trainer

CROSSFIT LEVEL 1
CROSSFIT LEVEL 2
CROSSFIT Gymnastics Course
CROSSFIT Scaling Course
CROSSFIT Kids Trainer
BLACKBELT in Taekwondo

Matt Brambaugh

CFA Trainer

CROSSFIT LEVEL 1

WODS & NEWS

Monday 5/17/21

WOD "FRONT LOADED" For Time: 21-18-15-12-9: Front Squats (115/85) Kettlebell Swings (53/35) Lateral Burpees Over Barbell ### MODIFICATION 1 For Time: 21-18-15-12-9: Front Squats (95/65) Kettlebell Swings (35/26) Lateral Burpees Over Barbell ### MODIFICATION 2 For...

Sunday 11/16/21

WOD "LINDA BLAIR" 4 Rounds For Time: 20 Weighted Medball Sit-ups (20/14) 10 Devil's Press (50/35#) 50ft Handstand Walk ### Modification 1 **4 Rounds For Time:** 20 Weighted Medball Sit-ups (14/10) 10 Devil's Press (35/25#) 100ft Double Dumbbell Overhead Carry ###...

Saturday 11/15/21

WOD "DiscomforT" For Time: 800m Run "DT" 800m Run *"DT" 5 Rounds: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Modification #1: 115/85 Modification #2: 75/55 BOX BRIEF "The most common lies a man tells are to himself." -- Frederich...

Friday 5/14/21

WOD "UNDERDOG" For Time: 50 Double Unders, 20 Overhead Squats (115/85) 50 Double Unders, 35/25 Calorie Row 50 Double Unders, 50 Chest to Bar Pull-ups 50 Double Unders, 35/25 Calorie Row 50 Double Unders, 20 Overhead Squats (115/85) ### Modification 1 **For Time:** 50...

CROSSFIT SCHEDULE

Mon, Tues, Thurs: 5, 6, 7, 9:30 AM|4, 5, 6 PM
Wednesday: 5, 6, 7, 9:30 AM|4, 5 PM
Friday: 5, 6, 7, 9:30 AM|4 PM
Saturday: 7, 8 AM
Sunday: 8 AM

Get Started

COME SEE US

WESTMAR PLAZA
2147 Buffalo Road
Rochester, NY 14624

Contact Kris:585.233.0180
Email:crossfitambition@gmail.com