Canandaigua CrossFit

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

09/15/2026

“🚬 + ☕️ = vintage Ozempic”

Butterfly review:
1: Shoulders up and away
2: box-cycling
3: baby butterfly
4: apply

WoD: 20 min amrap
5 box/baby
Pc + 2 revers lunges + FS
5 Pullups
400 m run

Wt: 135/95-95/65-75/55

09/14/2026

“Apple can fold that phone up they ass”

Pj: cycling review
5r of : work to SubMax
3 strict press
3 PP
3PJ

WoD: 3r
10 Shuttle run
20 BJo
10 russian swings
Rest 2 min

Core:
1 set me pushups
1 set me pull-ups

09/14/2026

Kari LaBounty August winner!!! Committed!!!!!!

09/13/2026

“Well, if it isn’t the bridge I said I’d cross when I got there”

Skill review:
1:Wall walk : nose2wall/ wrist
2:Shoulder taps (Box )
3:G* hip taps
4:Walk away

WoD: 5r
HSW / HSPU
Op1: over head plate carry
0p2p 4-6'
0p3 8-12'
Op4 25' + Pirouette
Sn**ch pull+ Ps + Sn (135/95-95/65-75/55)
30 Step overs

Core:
3 sets:
A1. Weighted Plank x 20-30 sec (light)
A2. Side Bend x 10/side (light)

09/11/2026

PoD: teams of 3
(it’s weird you’ll be ok. Train the same stay the same.)

25’ walking lunge (x1db)
50 DUs
25’ walking lunge
25 kettle bell swings
25’ walking lunge
20 wall ball

P1 starts - p2 only starts once partner 1 finishes first station. Same for p3. Once p1 finish’s rounds, rest till p3 is back.

After 3 rounds:

Conga cardio x 5r
200m run
7 cal ski
5 cal bike

09/10/2026

“(At my 2nd rodeo) listen up you ignorant losers”

wOm: re grip drill

R1: x3 15r
3DI
ЗНРС
3 Pj
(DT wt overshoot)

Cardi0: 2 min steady dealers choice

R2: 2r 24r
6 dl
6 Hpc
6 Pj
(DT wt)

Cardiø: 2 min steady something else

R3: 2r : 48
9 DL
9 Hpc
6 Pj
(DT wt under shoot: speed)

Buy out:
Pause BS + bs
3sx1+2r @75%
FS:
3sx3r @75%

09/09/2026

“Forgot title”

WoD: 30 mins
4 min each machine
Ski
Bike
Row
3 min each machine
Ski
Bike
Row
2 min each machine
Ski
Bike
Row
1 min each machine
Ski
Bike
Row

Buy out: mobility:
Please, for the love of god, stretch

09/08/2026

“Happy birthday Jen!!!”

3eMoM:x5r (15min)
PC + HC + Jerk (2+1+1)
Build to max : start @80%
Op1: SPU x5r (1 ecc + 4pu)
Op2: kip / btrfly x5-7
Ор3: r/b-MU x3-5

WoD: 225/155-135/95-Build to max
1 pc
9 c2b pull-ups + 9 HR / deficit pushups
2 pc
9 c2b pull-ups + 9 HR / deficit pushups
3 pc
9 c2b pull-ups + 9 HR / deficit pushups
4 pc
9 c2b pull-ups + 9 HR / deficit pushups
5 pc
9 c2b pull-ups + 9 HR / deficit pushups

Core: seated GM
3sx10r (WTD)

09/07/2026

“Cringe made by big normal to keep you from having fun”

15 min 3emom: (5r)
Jerk Bnk + Jerk (2+1) work to max
Jump skill:
Op1: 5 kneeling bj
Op2: 5 V bj

WoD: 4r
1 pc + 6 PJ (DT weight)
10 BFB
150m row
2 min rest

Buyout:
2 min ME BJO
Barbell rows 3s x 10r

09/07/2026

Gym open 12-3pm.

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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