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Crossfit Rochester NY

At Nova Fitness, we implement a constantly varied and practical strength and conditioning program in a group setting that can be applied to all levels of fitness. This allows us to bring you the best approach to Crossfit in Rochester.

The Rochester area has tons of gyms with memberships and workout facilities. The problem is that they have limits in terms of qualified staff who can help you to tailor your workouts and exercises to create fitness program that is right for you. Fitness is not just about lifting weights and running on a treadmill. Fitness is about constantly pushing yourself to always achieve better results. At NOVA, we stand firmly by this, and our personalized Crossfit training shows it.

We can work with you to develop specific workouts to build strength in problem areas, avoid injury, and improve overall fitness. We strive to work with our clients to ensure proper technique, which ensures client safety when performing exercises and working out.

We offer the most comprehensive Crossfit Rochester NY programming, and give you the best of both worlds.

Most of the area gyms in Rochester also don’t offer classes in strength training and instruction to help you improve your form and prevent injury.

Crossfit Rochester NY

Want to know how and why we program out workouts? Click here.


Group Exercise Classes and Workouts

NOVA offers both individual private training and our popular group exercise classes. Our philosophy has always been to start with whatever level you are at, and build from there.

We help you to establish fitness and workout goals, develop your exercise program, and show you how it’s done.

Get Started Today!

Come in for a FREE TRIAL with NO Obligation and see what Nova can offer YOU.

No fancy contracts here, just the love of CrossFit and a belief that it can be a powerful force in peoples lives! Just fill out the form below, call 585-489-9139 or show up and you can participate or observe a class.


What is the CrossFit Philosophy & Method: (provided by CrossFit.com)

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, and presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.


What are the CrossFit 10 Pillars of Fitness: (provided by Jim Crawley and Bruce Evans on CrossFit.com)

  1. Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
  2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
  3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
  4. Flexibility – the ability to maximize the range of motion at a given joint.
  5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  6. Speed – The ability to minimize the time cycle of a repeated movement.
  7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
  8. Agility – The ability to minimize transition time from one movement pattern to another.
  9. Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.
  10. Accuracy – The ability to control movement in a given direction or at a given intensity.


What is the Nova Fitness (CrossFit Rochester NY) Philosophy & Method?

Our mission at Nova Fitness is to assist in building the best version of each of our members while having a positive impact on our local community. While using progressive and long-tern approaches in all areas of health including, but not limited to exercise, sleep, stress management, nutrition, and helpful lifestyle choices we hope to educate and support each one of our members to obtain their goals and reach for new ones! To train hard, overcome obstacles, and learn new ideas builds confidence, resiliency, and makes each person a better human being.


Who we are:

Nova Fitness is a 5,000+ sq/ft exercise facility that is home to CrossFit 585 & Nova Brazilian Jiu Jitsu. There are many CrossFit Rochester NY affiliates to choose from in and around the Rochester area. Our facility is centrally located just outside of downtown Rochester which makes it convenient for all Rochester residences. We offer group classes that utilize the CrossFit methodology in a very fun, safe, and encouraging environment. Our number one goal is to make sure individuals are using proper form and technique while exercising. So what does this really mean? When you come into Nova Fitness for the first time you might be caught off guard and wonder where all the machines, treadmills, and exercise bikes are hiding. Instead you will find kettlebells, free weights, pull up bars, and rowers. Along with many other pieces of exercise equipment that might look foreign to you. We believe that workouts should be comprised of exercises that mimic the way your body naturally moves. Workouts are focused on improving functional movements and building strength that is applicable to daily activities. Along with the CrossFit group classes we offer a variety of additional programs. Beach Body Bootcamp, Visionary Power (Strength Specific Training), Nova Barbell (Olympic Weightlifting Club) and Cardio Kickboxing are also available at our facility. Our staff provides personal training for individuals looking for a more specialized approach.


Isn’t CrossFit dangerous? (Myths vs Reality)

  • You’re going to get hurt.
  • You’re going to puke, pass out, or die.
  • You’re going to get “bulky” (females).
  • You have to be an athlete or already in shape to start.
  • It’s a Kool-Aid drinking cult.
  • All CrossFit affiliates are the same.

You might have heard a few or all of these things when people first learn about CrossFit. There are plenty of write ups online about CrossFit being dangerous and unsafe. This is a board and unfair statement describing “all” CrossFit affiliates. There are many outstanding and well educated owners and coaches in the CrossFit Rochester NY community. These general statements are made by individuals who are misinformed or unfortunately haven’t had the opportunity to work with good coaches. Any exercising does come with an inherent risk of injury, but with proper coaching and guidance these risks can be minimized. At Nova we cultivate a welcoming community where members are supportive of one another. We encourage members of all different ability levels to reach for their best. From the just wanting to get back in shape member to the member wanting to qualify for the CrossFit Games.


What you can expect: (First visit to first class)

Before you ever do your first thruster, pull up, or kettlebell swing we will have a private consultation. During this one on one meeting are able to discuss your exercise, medical, and health history. This gives us the opportunity to learn about you! We will answer any questions or concerns you may have as well. Lastly, we want to know what your goals are. Our focus and main objective is to assist you in every way possible in order for you to reach those goals and set new ones.


When the consultation is complete we will go through a Functional Movement Screening. This sounds very fancy and difficult, but it is a simple set of tests that allows our staff to better address your needs. Our next step will be completing 5 on-ramp sessions. These sessions are either done in a one on one or small group setting (2-5 people). During these sessions you learn the basic movement patterns for a number of exercises that are commonly used in our CrossFit classes. We will educate you on how to move properly and provide instruction for each exercise. After you have gone over the instructional/technique portion of the session there will be a WOD (workout of the day). During the WOD you will have to opportunity to try the exercises that you have learned and get a great workout.


Once you have completed all of the on-ramp sessions you will be ready to join our regularly scheduled CrossFit classes. This is a very exciting time, but may be slightly intimidating for some. No worries! Our coaches will be there guiding you through each WOD and making sure you feel comfortable as you assimilate into the classes. You will also have the support and help of fellow members making this an enjoyable experience.


Why choose us?

  • Want to get in shape but don’t know how.
  • Have tried multiple times on your own to get healthier and failed.
  • Lost interest in your current exercise routine or not seeing the results you would like.
  • Want to improve and take your training to the next level.
  • Looking for a coach to help with technique & programming.

If any of these describes you, give us a chance to help. We are here to serve you! At Nova Fitness we pride ourselves on offering a knowledgeable staff and professional environment dedicated to assisting you reach your fitness goals. With our varied (not random) programming and progressive approach on improvement your workouts will be highly effective. All workouts are scalable to suit your fitness level. We will motivate and inspire you when you need it. We promise to always challenge and educate you along the way. We will face obstacles together and celebrate when we have overcome adversity.