About charles

Charles is the co-founder and co-owner of the Rochester Parkour Gym - the first Parkour training facility in New York State. He holds a degree in Exercise Science and Fine Art from RIT and has worked as a personal trainer, strength coach, and Parkour instructor for almost a decade.

Weekly Curriculum – Nov 25 to Dec 2

First thing’s first – We’ll be closed on Thursday for Thanksgiving. Go spend time with loved ones and take stock of all the good things that fill our lives!

Fun things on the curriculum this week:

  • Tonight’s Movement Circuits is going to led by Nicole
  • Tuesday’s is geared up to be a crazy night! Level 2 is a giant Balance Challenge Course followed by Time Trials with a focus on fast paced planning. I’ll be changing the course objectives every run and students will only have 60 seconds to plan their path!
  • Wednesday’s Level 1 is Shoulder Rolls. If you’ve never learned them or need a refresh, this is the class to go to.
  • Thursday you should eat good food and laugh a lot! It’s required!!!
  • Saturday’s Level 2 is Parkour Golf with Josh.
  • Sunday is going to be excellent for anyone looking for a Triple Header – Challenging Footwork drills with Nicole, Volume Circuits in Strength, and Full Body Mobility Flows to finish

See you all in the gym!

Charlie

  • 6pm Level 1 Movement Circuits: Groundwork
  • 8pm Level 2 Acro: Flash Kicks
  • 6pm Level 2 Skill: Balance Course
  • 7pm Level 2 Time Trials: Open Format
  • 5:30pm Level 1 Movement Circuits: Footwork
  • 7:30pm Level 1 Skill: Shoulder Rolls
  • CLOSED FOR THANKSGIVING
  • 11am Level 1 Skill: Bar Swings
  • 1pm Level 2 Skill: Game Day – Parkour Golf!
  • 1pm Level 1 Skill: Creative Footwork Challenges
  • 2pm Strength: Volume Circuits
  • 3pm Mobility: Mobility Flows
  • 6pm Level 1 Movement Circuits: Low Impact Level Changes
  • 8pm Level 2 Acro: Bkicks and BTwists
By |2019-11-25T14:02:26-05:00November 25th, 2019|Curriculum|0 Comments

Weekly Curriculum – Nov 18 to 25

Just a reminder to everyone that we had to cancel this month’s Challenge Night. I’m interested in adding in a new monthly event called Game Night where we just focus on one movement game. If we were to do that, what days work best for you? Either comment on the blog, our Fb post, IG post, or let us know in person.

Fun things on the curriculum this week:

  • Tonight’s Acro is Side and Front Flips!
  • Tuesday’s Level 2 is going to include a TON of ascent work and changing levels. Good opportunity for a workout here! 🙂
  • Wednesday’s Movement Circuits is Perpetual Add-On which might be my favorite of all the class formats
  • Thursday’s Level 1 is Thief Vaults! This vault is one of the most fun and immensely applicable to lots of movement styles. Level 2 is Kip Outs! This WILL NOT be held on the AirTrick.
  • Saturday’s Level 1 is back to classic Parkour – jumps!
  • Sunday’s Level 1 is Wall Passes. If you need a refresh on the basics, get on this.

Charlie

  • 6pm Level 1 Movement Circuits: Perpetual Vaults
  • 8pm Level 2 Acro: Side/Front Flips
  • 6pm Level 2 Skill: Dynamic Climbing Courses
  • 7pm Level 2 Time Trials: Lava Open Format
  • 5:30pm Level 1 Movement Circuits: Perpatual Add-On
  • 7:30pm Level 1 Skill: Unilateral Vaults
  • 6pm Level 1 Skill: Thief Vaults
  • 6pm Level 2 Skill: Acro Vaults – Kip Outs
  • 7pm Strength: Movement Circuit
  • 8pm Mobility: Hip Focus
  • 11am Level 1 Skill: Horizontal Jumps
  • 1pm Level 2 Skill: Climbing Dynamics
  • 1pm Level 1 Skill: Wall Passes
  • 2pm Strength: Animal Movements
  • 3pm Mobility: Shoulder Focus
  • 6pm Level 1 Movement Circuits: Groundwork
  • 8pm Level 2 Acro: Flash Kicks
By |2019-11-18T13:21:29-05:00November 18th, 2019|Curriculum|Comments Off on Weekly Curriculum – Nov 18 to 25

Weekly Curriculum – Nov 11 – 18

AAaaaaand, suddenly it’s Winter I guess…

Fun things on the curriculum this week:

  • Tonight’s Movement Circuits is Footwork in the front bar cage. Expect nonsense (in a good way!)
  • Tuesday’s Time Trial’s is going to be in the back of the gym and will be a much longer course than normal. Great workout opportunity here
  • Wednesday’s Level 1 is bracchiation. Don’t know what that is? Don’t miss this class 😛
  • Thursday’s Level 2 is going to be heavily focused on flag tag. If you’ve never played, you’re missing out. Also, Ankle Stability Intensive for Mobility!
  • Saturday’s Level 1 is bilateral vaults like pops and kongs. These skills are super fun to play around with as Vince is demonstrating with his Kong-Cat in the gif up there
  • Sunday’s Strength is back to basics with strength intensity circuits. Come ready to work hard!

In random news, the Front Bar Cage might be on its way out and getting redesigned. If you have ideas for what you’d like to see in that space, hit us up!

Charlie

  • 6pm Level 1 Movement Circuits: Footwork
  • 8pm Level 2 Acro: Capoeira
  • 6pm Level 2 Skill: Turn Swings
  • 7pm Level 2 Time Trials: Fast Paced Weaving (not tight spaces)
  • 5:30pm Level 1 Movement Circuits: Level changes
  • 7:30pm Level 1 Skill: Bracchiation
  • 6pm Level 1 Skill: Jump to Cats
  • 6pm Level 2 Skill: Footwork/Strides/Pres – Flag Tag
  • 7pm Strength: 10 to 1
  • 8pm Mobility: INTENSIVE – Ankle Stability
  • 11am Level 1 Skill: Bilateral Vaults
  • 1pm Level 2 Skill: Vertical Jumps – Tacs and Plyos
  • 1pm Level 1 Skill: Underbars
  • 2pm Strength: Intensity Circuits
  • 3pm Mobility: Full body rolling
  • 6pm Level 1 Movement Circuits: Perpetual Vaults
  • 8pm Level 2 Acro: Side/Front Flips
By |2019-11-18T12:58:09-05:00November 11th, 2019|Curriculum|Comments Off on Weekly Curriculum – Nov 11 – 18

Weekly Curriculum – Nov 4 to 11

Hope everyone’s Halloween was fun! Thursday was a blast with our ninja warrior themed obstacle course with everyone in costume!

Notable highlights this week:

Tonight’s Acro class prompt was changed to Backflips.

Last Tuesday we ended up not being able to play Capture the Flag because of some substitutions that had to happen. That means CTF is back on for tomorrow!!! Don’t miss it.

Wednesday’s Movement Circuits Class is level changes. If you have yet to experience the joy that is climbing up, then climbing down, then climbing up, then climbing down, then climbing up, then climbing up, then climbing down, and then again, climbing down… well, you’re missing out 🙂

Dash vaults take focus for Thursday’s Adult Level 1. They seem way harder than they are.

Saturday would make for an incredible double header with Bar Swings and Laches in the Lvl 1 class follows by Acro vaults in the Lvl 2.

Cheers everyone!

Charlie

  • 6pm Level 1 Movement Circuits: Perpetual Add-On
  • 8pm Level 2 Acro: Backflips!
  • 6pm Level 2 Skill: CAPTURE THE FLAG!!!
  • 7pm Level 2 Time Trials: Slaloms
  • 5:30pm Level 1 Movement Circuits: Level changes
  • 7:30pm Level 1 Skill: Vertical Jumps
  • 6pm Level 1 Skill: Dash vaults
  • 6pm Level 2 Skill: Creative Courses
  • 7pm Strength: Movement Marathons
  • 8pm Mobility: Weighted Activations
  • 11am Level 1 Skill: Bar Swings and Laches
  • 1pm Level 2 Skill: Acro vaults
  • 1pm Level 1 Skill: Thief vaults
  • 2pm Strength: Parkour Skills Circuits
  • 3pm Mobility: Long holds
  • 6pm Level 1 Movement Circuits: Footwork
  • 8pm Level 2 Acro: Capoeira
By |2019-11-04T13:45:45-05:00November 4th, 2019|Curriculum|Comments Off on Weekly Curriculum – Nov 4 to 11

Weekly Curriculum – Oct 28 to Nov 4

Sorry for the late post everyone!

New boxes are in the works – you’ll see the newest one already out. It’s big. It’s boxy. It has cute little eyes. I want to call it Johnny 5, but I’m open to suggestions!

Lvl2 tonight (Tuesday) is going to be a Ninja Warrior style obstacle course. Prepare yourselves!

Halloween is Thursday. Feel free to wear Parkour appropriate costumes to anything this week – no capes or slippery gloves 🙂 Lvl2 Class on Thursday is getting dropped, but I’ll be posting up fun Open Gym Challenges for those who wish to attend.

If you need a refresh on Wall Passes or Bar Swings, Saturday is your day.

That’s all! Stay safe for Halloween

Charlie

  • 6pm Level 1 Movement Circuits: Constant Motion
  • 8pm Level 2 Acro: Connecting Acro Moves
  • 6pm Level 2 Skill: Ninja Warrior Course!
  • 7pm Level 2 Time Trials: Open Format
  • 5:30pm Level 1 Movement Circuits: Perpetual Vaults
  • 7:30pm Level 1 Skill: Static Climbing
  • 6pm Level 1 Skill: Underbars and Rev. Underbars
  • 6pm Level 2 Skill: Open Gym Challenges
  • 7pm Strength: Cancelled
  • 8pm Mobility: Cancelled
  • 11am Level 1 Skill: Wall Passes
  • 1pm Level 2 Skill: Bar Swings
  • 1pm Level 1 Skill: Cartwheels
  • 2pm Strength: Low Intensity Volume Circuit
  • 3pm Mobility: Splits
  • 6pm Level 1 Movement Circuits: Perpetual Add On
  • 8pm Level 2 Acro: Bkicks, Carthweels, and Aerials
By |2019-10-29T13:08:28-05:00October 29th, 2019|Curriculum|Comments Off on Weekly Curriculum – Oct 28 to Nov 4

Weekly Curriculum – Oct 21 to 28

Balance Challenge Night was SO FUN! What should next month’s Challenge Night focus be? Endurance? Climbing? Combos? Give us your ideas in person at the gym or email them to us.

Tonight’s Movement Circuits is being guest taught by Nicole! You won’t want to miss it.

Tuesday’s Level 2 focus is threaded step vaults. This basically means we’ll be linking step vaults together on descents, ascents, and we might explore dynamic lines as well.

Wednesday’s Level 1 is Creative Combos with Josh! This will be fun for all skill levels.

If you missed Balance Challenge Night, Thursday’s Level 2 will be focused on balance courses.

It’s going to be a fun filled week! See you all in the gym!

– Charlie

  • 6pm Level 1 Movement Circuits: Low Impact Level Changes with Nicole
  • 8pm Level 2 Acro: Bar Flow
  • 6pm Level 2 Skill: Threaded Step Vaults
  • 7pm Level 2 Time Trials: Slaloms
  • 5:30pm Level 1 Movement Circuits: Groundwork
  • 7:30pm Level 1 Skill: Creative Combos
  • 6pm Level 1 Skill: Cowboys and Lazy’s
  • 6pm Level 2 Skill: Balance Courses
  • 7pm Strength: PK Skill Circuits
  • 8pm Mobility: Long Holds
  • 11am Level 1 Skill: Contralateral Vaults
  • 1pm Level 2 Skill: Bilateral Vaults
  • 1pm Level 1 Skill: Bilateral Vaults
  • 2pm Strength: Max Repetition Tests
  • 3pm Mobility: Full Body Foam Rolling
  • 6pm Level 1 Movement Circuits: Constant Motion
  • 8pm Level 2 Acro: Linking Tricks
By |2019-10-21T13:05:22-05:00October 21st, 2019|Curriculum|Comments Off on Weekly Curriculum – Oct 21 to 28

Weekly Curriculum – Oct 14 to 21

  • 6pm Level 1 Movement Circuits: Groundwork
  • 8pm Level 2 Acro: Flash Kicks
  • 6pm Level 2 Skill: Kip Outs & Roll Ups
  • 7pm Level 2 Time Trials: Open Format
  • 5:30pm Level 1 Movement Circuits: Footwork
  • 7:30pm Level 1 Skill: Shoulder Rolls
  • 6pm Level 1 Skill: Stemming
  • 6pm Level 2 Skill: Creative Challenges
  • 7pm Strength: Parkour Cardio
  • 8pm Mobility: Hips
  • 11am Level 1 Skill: Bar Swings
  • 1pm Level 2 Skill: Games! Tag?
  • 1pm Level 1 Skill: Creative Challenges
  • 2pm Strength: Parkour Skills Circuits
  • 3pm Mobility: Dynamic Stretches
  • 6pm Level 1 Movement Circuits: Low Impact Level Changes
  • 8pm Level 2 Acro: Bar Flows
By |2019-10-15T14:46:05-05:00October 15th, 2019|Curriculum|Comments Off on Weekly Curriculum – Oct 14 to 21

Weekly Curriculum – Oct 7 to 14

  • 6pm Level 1 Movement Circuits: Perpetual Vaults
  • 8pm Level 2 Acro: Front/Side Flips
  • 6pm Level 2 Skill: Diagonal Cat Leaps
  • 7pm Level 2 Time Trials: Lava Courses!
  • 5:30pm Level 1 Movement Circuits: Perpetual Add On
  • 7:30pm Level 1 Skill: Unilateral Vaults
  • 6pm Level 1 Skill: Thief Vaults
  • 6pm Level 2 Skill: Muscle Ups
  • 7pm Strength: Tempo
  • 8pm Mobility: Arm Whips
  • 11am Level 1 Skill: Horizontal Jumps
  • 1pm Level 2 Skill: Acro Vaults
  • 1pm Level 1 Skill: Wall Passes
  • 2pm Strength: AirTrick (yeah, the bouncy thing!)
  • 3pm Mobility: Long Holds
  • 6pm Level 1 Movement Circuits: Groundwork
  • 8pm Level 2 Acro: Flash Kicks
By |2019-10-08T17:10:36-05:00October 8th, 2019|Curriculum|Comments Off on Weekly Curriculum – Oct 7 to 14

Weekly Curriculum – Sept 30 to Oct 7

  • 6pm Level 1 Movement Circuits: Footwork
  • 8pm Level 2 Acro: Capoeira Movements
  • 6pm Level 2 Skill: Turn Swings
  • 7pm Level 2 Time Trials: Fast Paced Weaving
  • 5:30pm Level 1 Movement Circuits: Level Changes
  • 7:30pm Level 1 Skill: Bracchiation
  • 6pm Level 1 Skill: Jump to Cats
  • 6pm Level 2 Skill: Precision Jumps
  • 7pm Strength: Parkour Moves
  • 8pm Mobility: Shoulder Focus
  • 11am Level 1 Skill: Bilateral Vaults
  • 1pm Level 2 Skill: Vertical Jumps and Wall Tacs
  • 1pm Level 1 Skill: Underbars
  • 2pm Strength: 10 to 1
  • 3pm Mobility: Full Body Foam Rolling
  • 6pm Level 1 Movement Circuits: Perpetual Vaults
  • 8pm Level 2 Acro: Side and Front Flips
By |2019-09-30T14:31:07-05:00September 30th, 2019|Curriculum|Comments Off on Weekly Curriculum – Sept 30 to Oct 7

Weekly Curriculum – Sep 23 to 30

  • 6pm Level 1 Movement Circuits: Perpetual Add-On
  • 8pm Level 2 Acro: Bkicks, Cartwheels, Aerials
  • 6pm Level 2 Skill: Kong Bails
  • 7pm Level 2 Time Trials: Slaloms
  • 5:30pm Level 1 Movement Circuits: Low Impact Level Changes
  • 7:30pm Level 1 Skill: Vertical Jumps & Wall Tacs
  • 6pm Level 1 Skill: Dash Vaults
  • 6pm Level 2 Skill: Creative Courses
  • 7pm Strength: PK Skill Circuits
  • 8pm Mobility: Inversions, Hangs, Distractions
  • 11am Level 1 Skill: Dynamic Bar Skills
  • 1pm Level 2 Skill: Acro Vaults
  • 1pm Level 1 Skill: Thief Vaults
  • 2pm Strength: Power Circuits
  • 3pm Mobility: Long Holds
  • 6pm Level 1 Movement Circuits: Footwork
  • 8pm Level 2 Acro: Capoeria Movements
By |2019-09-23T12:31:24-05:00September 23rd, 2019|Curriculum|Comments Off on Weekly Curriculum – Sep 23 to 30