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.
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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

Monday

  • 6pm Level 1 Movement Circuits: Perpetual Add-On
  • 8pm Level 2 Acro: Backflips!

Tuesday

  • 6pm Level 2 Skill: CAPTURE THE FLAG!!!
  • 7pm Level 2 Time Trials: Slaloms

Wednesday

  • 5:30pm Level 1 Movement Circuits: Level changes
  • 7:30pm Level 1 Skill: Vertical Jumps

Thursday

  • 6pm Level 1 Skill: Dash vaults
  • 6pm Level 2 Skill: Creative Courses
  • 7pm Strength: Movement Marathons
  • 8pm Mobility: Weighted Activations

Saturday

  • 11am Level 1 Skill: Bar Swings and Laches
  • 1pm Level 2 Skill: Acro vaults

Sunday

  • 1pm Level 1 Skill: Thief vaults
  • 2pm Strength: Parkour Skills Circuits
  • 3pm Mobility: Long holds

Monday

  • 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
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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

Monday

  • 6pm Level 1 Movement Circuits: Constant Motion
  • 8pm Level 2 Acro: Connecting Acro Moves

Tuesday

  • 6pm Level 2 Skill: Ninja Warrior Course!
  • 7pm Level 2 Time Trials: Open Format

Wednesday

  • 5:30pm Level 1 Movement Circuits: Perpetual Vaults
  • 7:30pm Level 1 Skill: Static Climbing

Thursday

  • 6pm Level 1 Skill: Underbars and Rev. Underbars
  • 6pm Level 2 Skill: Open Gym Challenges
  • 7pm Strength: Cancelled
  • 8pm Mobility: Cancelled

Saturday

  • 11am Level 1 Skill: Wall Passes
  • 1pm Level 2 Skill: Bar Swings

Sunday

  • 1pm Level 1 Skill: Cartwheels
  • 2pm Strength: Low Intensity Volume Circuit
  • 3pm Mobility: Splits

Monday

  • 6pm Level 1 Movement Circuits: Perpetual Add On
  • 8pm Level 2 Acro: Bkicks, Carthweels, and Aerials
By |2019-10-29T13:08:28-04:00October 29th, 2019|Curriculum|Comments Off on Weekly Curriculum – Oct 28 to Nov 4
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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

Monday

  • 6pm Level 1 Movement Circuits: Low Impact Level Changes with Nicole
  • 8pm Level 2 Acro: Bar Flow

Tuesday

  • 6pm Level 2 Skill: Threaded Step Vaults
  • 7pm Level 2 Time Trials: Slaloms

Wednesday

  • 5:30pm Level 1 Movement Circuits: Groundwork
  • 7:30pm Level 1 Skill: Creative Combos

Thursday

  • 6pm Level 1 Skill: Cowboys and Lazy’s
  • 6pm Level 2 Skill: Balance Courses
  • 7pm Strength: PK Skill Circuits
  • 8pm Mobility: Long Holds

Saturday

  • 11am Level 1 Skill: Contralateral Vaults
  • 1pm Level 2 Skill: Bilateral Vaults

Sunday

  • 1pm Level 1 Skill: Bilateral Vaults
  • 2pm Strength: Max Repetition Tests
  • 3pm Mobility: Full Body Foam Rolling

Monday

  • 6pm Level 1 Movement Circuits: Constant Motion
  • 8pm Level 2 Acro: Linking Tricks
By |2019-10-21T13:05:22-04:00October 21st, 2019|Curriculum|Comments Off on Weekly Curriculum – Oct 21 to 28
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Weekly Curriculum – Oct 14 to 21

Monday

  • 6pm Level 1 Movement Circuits: Groundwork
  • 8pm Level 2 Acro: Flash Kicks

Tuesday

  • 6pm Level 2 Skill: Kip Outs & Roll Ups
  • 7pm Level 2 Time Trials: Open Format

Wednesday

  • 5:30pm Level 1 Movement Circuits: Footwork
  • 7:30pm Level 1 Skill: Shoulder Rolls

Thursday

  • 6pm Level 1 Skill: Stemming
  • 6pm Level 2 Skill: Creative Challenges
  • 7pm Strength: Parkour Cardio
  • 8pm Mobility: Hips

Saturday

  • 11am Level 1 Skill: Bar Swings
  • 1pm Level 2 Skill: Games! Tag?

Sunday

  • 1pm Level 1 Skill: Creative Challenges
  • 2pm Strength: Parkour Skills Circuits
  • 3pm Mobility: Dynamic Stretches

Monday

  • 6pm Level 1 Movement Circuits: Low Impact Level Changes
  • 8pm Level 2 Acro: Bar Flows
By |2019-10-15T14:46:05-04:00October 15th, 2019|Curriculum|Comments Off on Weekly Curriculum – Oct 14 to 21
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Weekly Curriculum – Oct 7 to 14

Monday

  • 6pm Level 1 Movement Circuits: Perpetual Vaults
  • 8pm Level 2 Acro: Front/Side Flips

Tuesday

  • 6pm Level 2 Skill: Diagonal Cat Leaps
  • 7pm Level 2 Time Trials: Lava Courses!

Wednesday

  • 5:30pm Level 1 Movement Circuits: Perpetual Add On
  • 7:30pm Level 1 Skill: Unilateral Vaults

Thursday

  • 6pm Level 1 Skill: Thief Vaults
  • 6pm Level 2 Skill: Muscle Ups
  • 7pm Strength: Tempo
  • 8pm Mobility: Arm Whips

Saturday

  • 11am Level 1 Skill: Horizontal Jumps
  • 1pm Level 2 Skill: Acro Vaults

Sunday

  • 1pm Level 1 Skill: Wall Passes
  • 2pm Strength: AirTrick (yeah, the bouncy thing!)
  • 3pm Mobility: Long Holds

Monday

  • 6pm Level 1 Movement Circuits: Groundwork
  • 8pm Level 2 Acro: Flash Kicks
By |2019-10-08T17:10:36-04:00October 8th, 2019|Curriculum|Comments Off on Weekly Curriculum – Oct 7 to 14
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Weekly Curriculum – Sept 30 to Oct 7

Monday

  • 6pm Level 1 Movement Circuits: Footwork
  • 8pm Level 2 Acro: Capoeira Movements

Tuesday

  • 6pm Level 2 Skill: Turn Swings
  • 7pm Level 2 Time Trials: Fast Paced Weaving

Wednesday

  • 5:30pm Level 1 Movement Circuits: Level Changes
  • 7:30pm Level 1 Skill: Bracchiation

Thursday

  • 6pm Level 1 Skill: Jump to Cats
  • 6pm Level 2 Skill: Precision Jumps
  • 7pm Strength: Parkour Moves
  • 8pm Mobility: Shoulder Focus

Saturday

  • 11am Level 1 Skill: Bilateral Vaults
  • 1pm Level 2 Skill: Vertical Jumps and Wall Tacs

Sunday

  • 1pm Level 1 Skill: Underbars
  • 2pm Strength: 10 to 1
  • 3pm Mobility: Full Body Foam Rolling

Monday

  • 6pm Level 1 Movement Circuits: Perpetual Vaults
  • 8pm Level 2 Acro: Side and Front Flips
By |2019-09-30T14:31:07-04:00September 30th, 2019|Curriculum|Comments Off on Weekly Curriculum – Sept 30 to Oct 7
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Weekly Curriculum – Sep 23 to 30

Monday

  • 6pm Level 1 Movement Circuits: Perpetual Add-On
  • 8pm Level 2 Acro: Bkicks, Cartwheels, Aerials

Tuesday

  • 6pm Level 2 Skill: Kong Bails
  • 7pm Level 2 Time Trials: Slaloms

Wednesday

  • 5:30pm Level 1 Movement Circuits: Low Impact Level Changes
  • 7:30pm Level 1 Skill: Vertical Jumps & Wall Tacs

Thursday

  • 6pm Level 1 Skill: Dash Vaults
  • 6pm Level 2 Skill: Creative Courses
  • 7pm Strength: PK Skill Circuits
  • 8pm Mobility: Inversions, Hangs, Distractions

Saturday

  • 11am Level 1 Skill: Dynamic Bar Skills
  • 1pm Level 2 Skill: Acro Vaults

Sunday

  • 1pm Level 1 Skill: Thief Vaults
  • 2pm Strength: Power Circuits
  • 3pm Mobility: Long Holds

Monday

  • 6pm Level 1 Movement Circuits: Footwork
  • 8pm Level 2 Acro: Capoeria Movements
By |2019-09-23T12:31:24-04:00September 23rd, 2019|Curriculum|Comments Off on Weekly Curriculum – Sep 23 to 30
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Weekly Curriculum – Sep 16 to 23

Monday

  • 6pm Level 1 Movement Circuits: Constant Motion
  • 8pm Level 2 Acro: Round Offs and Handsprings

Tuesday

  • 6pm Level 2 Skill: Games
  • 7pm Level 2 Time Trials: Open Format

Wednesday

  • 5:30pm Level 1 Movement Circuits: Perpetual Vaults
  • 7:30pm Level 1 Skill: Bilateral Vaults

Thursday

  • 6pm Level 1 Skill: Underbars
  • 6pm Level 2 Skill: Bilateral Vaults
  • 7pm Strength: Strength Circuits
  • 8pm Mobility: Foam Rolling + Full Body Stretches

Saturday

  • 11am Level 1 Skill: Climbing Dynamics
  • 1pm Level 2 Skill: Bar Swings and Laches

Sunday

  • 1pm Level 1 Skill: Cartwheels
  • 2pm Strength: Movement Circuits
  • 3pm Mobility: Hangs, Inversions, Distractions

Monday

  • 6pm Level 1 Movement Circuits: Perpetual Add On
  • 8pm Level 2 Acro: Bkicks, Cartwheels, Aerials
By |2019-09-16T13:39:21-04:00September 16th, 2019|Curriculum|Comments Off on Weekly Curriculum – Sep 16 to 23
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Weekly Curriculum – Sep 9 to 16

Monday

  • 6pm Level 1 Movement Circuits: Level Changes
  • 8pm Level 2 Acro: Backhandspring/Back tucks

Tuesday

  • 6pm Level 2 Skill: Thief Vault Pre’s
  • 7pm Level 2 Time Trials: Slaloms

Wednesday

  • 5:30pm Level 1 Movement Circuits: Groundwork
  • 7:30pm Level 1 Skill: Contralateral Vaults

Thursday

  • 6pm Level 1 Skill: Wall Passes
  • 6pm Level 2 Skill: Cast Off Laches
  • 7pm Strength: Movement Strength Circuits
  • 8pm Mobility: Volume Hip Holds

Saturday

  • 11am Level 1 Skill: Bar Swings
  • 1pm Level 2 Skill: Bilateral Vaults

Sunday

  • 1pm Level 1 Skill: Unilateral Vaults
  • 2pm Strength: Iso Sore Day
  • 3pm Mobility: Broken Record (You’ll see :P)

Monday

  • 6pm Level 1 Movement Circuits: Constant Motion
  • 8pm Level 2 Acro: TBD
By |2019-09-09T14:14:49-04:00September 9th, 2019|Curriculum|Comments Off on Weekly Curriculum – Sep 9 to 16
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New! Member Referral Program

Movement is more fun when it’s shared and we’re making it even easier to share with your friends, co-workers, or class mates!

We’re making changes to our referral program. Starting today, referring new members to RocPK can get you huge discounts on your membership!

Here’s how it works:

  1. Tell your friends, co-workers, or class mates about Rochester Parkour and that you can get them a referral discount off membership
  2. Have your friend ask for a referral membership with your name and you’ll BOTH receive 25% off any full priced membership!

If they’ve never been to a class before, they’ll still be able to use their free trial.

We think that this is an excellent way for our members to feel empowered sharing their experience with RocPK. As a small business, it’s a challenge trying to combat the advertising budgets that big corporations have. Word of mouth is the most powerful and valuable form of advertising for small businesses, and we’re willing to thank you for that value with discounts on your membership.

There are a few details to know about:

  • Discounts and referrals can only be applied on full priced memberships – add on memberships don’t count
  • Referral discounts will be applied to current members on their next up-coming membership payment and cannot be retroactively applied
  • Discounts can absolutely be stacked! Refer multiple families, get multiple discounts. (e.g. if you have an $80/mo membership and refer 4 unique families in the same month, your next membership is FREE!)

If you have any other questions about how this program operates or functions, shoot us an email to info@rochesterparkour.com and one of our admins will help.

By |2019-09-05T11:21:56-04:00September 5th, 2019|News|Comments Off on New! Member Referral Program
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