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

Karin Gogolsky

CFA Trainer

CROSSFIT LEVEL 1
4 Time Games Athlete
3rd Place Masters Legends
Wodapalooza

Jon Luconte

CFA Trainer

CROSSFIT LEVEL 1
CROSSFIT LEVEL 2
CROSSFIT Scaling Course

Rachel Giralico

CFA Trainer

CROSSFIT LEVEL 1
CROSSFIT LEVEL 2

Josh Meyer

CFA Trainer

CROSSFIT LEVEL 1
CROSSFIT LEVEL 2
CROSSFIT Gymnastics Course

Thoan Bui

CFA Trainer

CROSSFIT LEVEL 1
Olympic Lifting Coach

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

WODS & NEWS

Tuesday 12/6/22

WOD Front Squat + Push Press + Push Jerk 1x4 2 Front Squat + 1 Push Press + 1 Push Jerk - Work up to a heavy in 10-12 minutes - Hunsucker & Malone 4 rounds 24 Deadlifts (95/65) 18 Hang power cleans (95/65) 12 Shoulder to Overhead (95/65) Level 2: Barbell 65/45...

Monday 12/5/22

WOD Scott VanderSHOOT & Ben Freaking Davidson 6 Sets (1 Set every 2:30) 12x25' Shuttle Run 15 Strict Abmat Sit Ups -Rest 5:00- 6 Sets (1 Set every 2:30) 60 Double Unders 20 Push Up Level 2: 1/2 DU's Level 1: 60 Single Unders, 10 pushups *Scale Push-ups to a...

Sunday 12/4/22

WOD Metcon Every minute (10:00) 15/12 Calorie Standing Bike Erg (Or Assault Bike) -rest 3:00- Every minute (10:00) 10 Burpee Box Jump Overs (20) BOX BRIEF December challenge! Complete 2 minutes of DUs or DU practice after class. Track your reps on the whiteboard at...

Saturday 12/3/22

WOD Poke Bowls Teams of 2 50-40-30-20-10 Calorie Row Strict Handstand Push Ups Bench Press (135/95) Individual Option: 25-20-15-10-5 Calorie Row Strict Handstand Push Ups Bench Press (135/95) Level 2: Bench (95/65) , Reduce reps and/or Pike/Box Push-ups Level 1: Bench...

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