Weekly Curriculum – June 17 to 24

  • 6pm Level 1 Movement Circuits: Low Impact Level Changes
  • 8pm Level 2 Acro: Back handsprings
  • 6pm Level 2 Skill: Kongs
  • 7pm Level 2 Time Trials: Open Format
  • 5:30pm Level 1 Movement Circuits: Groundwork
  • 7:30pm Level 1 Skill: Contralateral Vaults
  • 6pm Level 1 Skill: Wall Passes
  • 6pm Level 2 Skill: Muscle Ups
  • 7pm Strength: Gymnastic Strength Poses
  • 8pm Mobility: ***SPECIAL*** Hands and Feet
  • 11am Level 1 Skill: Bar Swings
  • 1pm Level 2 Skill: Bilateral Vaults
  • 1pm Level 1 Skill: Creative Combos
  • 2pm Strength: 3-5 Round Intensity Circuit
  • 3pm Mobility: Hip Focus
  • 6pm Level 1 Movement Circuits: Constant Motion
  • 8pm Level 2 Acro: Flips off objects
By |2019-06-17T12:05:47+00:00June 17th, 2019|Curriculum|0 Comments

Weekly Curriculum – June 10 to 17

  • 6pm Level 1 Movement Circuits: Groundwork
  • 8pm Level 2 Acro: Wall Spins
  • 5:30pm Level 2 Skill: Acro Vaults – Kip Outs!
  • 6:30pm Level 2 Time Trials: Open Format
  • 5:30pm Level 1 Movement Circuits: Footwork
  • 7:30pm Level 1 Skill: Shoulder Rolls
  • 5:30pm Level 1 Skill: Horizontal Jumps
  • 5:30pm Level 2 Skill: Challenging Combos
  • 6:30pm Strength: Low Intensity Volume Circuit
  • 7:30pm Mobility: Long Range of Motion Holds
  • 11am Level 1 Skill: Contralateral Vaults
  • 1pm Level 2 Skill: Games – Parkour Golf
  • 1pm Level 1 Skill: Unilateral Vaults
  • 2pm Strength: CANCELLED for Father’s Day Nerf Event
  • 3pm Mobility: CANCELLED for Father’s Day Nerf Event
  • 6pm Level 1 Movement Circuits: Low Impact Level Changes
  • 8pm Level 2 Acro: Backhandsprings
By |2019-06-10T13:05:26+00:00June 10th, 2019|Curriculum|Comments Off on Weekly Curriculum – June 10 to 17

Weekly Curriculum – June 3 to 9

***NEW TUES & THURS CLASS TIMES***

  • 6pm Level 1 Movement Circuits: Perpetual Vaults
  • 8pm Level 2 Acro: Side/Front Flips
  • 6pm Level 2 Skill: Muscle Ups
  • 7pm Level 2 Time Trials: Lava!
  • 5:30pm Level 1 Movement Circuits: Perpetual Add-On
  • 7:30pm Level 1 Skill: Vertical Jumps
  • 6pm Level 1 Skill: Static Climbing (Shimmies, Stems, Transfers)
  • 6pm Level 2 Skill: Strides
  • 7pm Strength: x3, x4, x5 Round Dynamics Circuit
  • 8pm Mobility: Shoulder Openers
  • 11am Level 1 Skill: Creative Combos
  • 1pm Level 2 Skill: Acro Vaults
  • 1pm Level 1 Skill: Creative Courses
  • 2pm Strength: Low Intensity Volume Circuit
  • 3pm Mobility: Dynamic Stretches
By |2019-06-03T13:04:50+00:00June 3rd, 2019|Curriculum|Comments Off on Weekly Curriculum – June 3 to 9

RocPK 3.0 Learn Skills, Not Fear Fundraiser

The Rochester Parkour Gym is about to get a HUGE make-over! This means more space, more equipment, and more activities!

Unfortunately, it also means more expense…

When we introduced RocPK 2.0 back in the Spring of 2014, we started an Indiegogo fundraiser to offer the ability for our amazing community members to help off set the unexpected costs that were going to take place from the move. Now that we’re 5 years older, we also think we’re 5 years more mature and responsible and have decided that another crowd-funding event isn’t necessary for us.

At the same time, many of you have been asking how you can help with the move and what you can do to help. While we still don’t know specifics on when exactly we’ll be moving or how much we’ll need volunteers, we’ve come up with a fun way for you to help us offset unexpected costs while also getting more awesome swag!

Introducing the Learn Skills, Not Fear T-Shirt!

A t-shirt that embodies the spirit of Parkour!

So many people in today’s society go through life feeling trapped by their own bodies! This becomes exasperated by a fitness culture that has grown to idolize how someone looks rather than how someone moves. This trapped feeling builds and builds and soon becomes an illness of perpetual self-doubt that comes to life every time a person sees something and instantly says, “I couldn’t do that,” having never tried.

Parkour is the antidote for this systemic epidemic on today’s society. Through training movements, we become more capable, more balanced, more agile, stronger, and more adept. Each individual skill is a thread and the more skills we learn, the more these threads weave themselves together to become the strongest safety net we will ever have. It’s a safety net that is always in place, ready to catch you when life throws you a curve ball. It’s a safety net that is invisible to everyone but you and it’s also a safety net that can never be bought – it must be earned.

You have this safety net. Now tell the world how they can own one, too. Learn skills, not fear.

Specifications:
Athletic Wear Sport-Tek 100% Polyester Tee
Shirt Color: Iron Grey
Adult Sizes: XS, S, M, L, XL, 2XL, 3XL, 4XL
Youth Sizes: XS, S, M, L, XL

Gilded Fundraiser Option

If you’re interested in helping us ensure that our move expenses are met and our instructors stay fed, you can pre-order one (or lots!) of these t-shirts. There are two ways to purchase these shirts:

  • Standard: $20, standard white ink on front and back
  • Gilded: $45, premium gold ink on front

Choosing to gild your t-shirt not only helps support the gym and our instructors during this time of challenge, it also makes your new t-shirt POP!

Gilded Learn Skills, Not Fear t-shirts will never happen again once pre-orders are done!!!

How to Order

  • 2. Choose the style (gilded or non-gilded) and change the quantity for however many you’d like to pre-order

  • 3. Tell us what size(s) you need in the Notes section at the bottom of the order form before you submit the order!

By |2019-05-31T13:30:28+00:00May 28th, 2019|News|Comments Off on RocPK 3.0 Learn Skills, Not Fear Fundraiser

Weekly Curriculum – May 27 to June 2

CLOSED for Memorial Day!

  • 5:30pm Level 2 Skill: Climb Ups
  • 6:30pm Level 2 Time Trials: Slaloms
  • 5:30pm Level 1 Movement Circuits: Vaults & 20 second drill
  • 7:30pm Level 1 Skill: Cats/Shimmies/Stems
  • 5:30pm Level 1 Skill: Ba Swings
  • 5:30pm Level 2 Skill: Creative Courses
  • 6:30pm Strength: Max Exertion Ladders
  • 7:30pm Mobility: Full Body Goodness!
  • 11am Level 1 Skill: Acro Vaults (Monkey Turns, Coffee Grinders, or Gate Vaults)
  • 1pm Level 2 Skill: Jumps & Tacs
  • 1pm Level 1 Skill: Acro Vaults – Reverse Vaults
  • 2pm Strength: x4, x5, x6 Round Circuit
  • 3pm Mobility: Hip Focus
By |2019-05-27T14:36:58+00:00May 27th, 2019|Curriculum|Comments Off on Weekly Curriculum – May 27 to June 2

Weekly Curriculum – May 20-26

  • 6pm Level 1 Movement Circuits: Perpetual Vaults
  • 8pm Level 2 Acro: Intro to Tricks
  • 5:30pm Level 2 Skill: Climbing Dynamics
  • 6:30pm Level 2 Time Trials: Open Format
  • 5:30pm Level 1 Movement Circuits: Low Impact Level Changes
  • 7:30pm Level 1 Skill: Bar Swings
  • 5:30pm Level 1 Skill: Bilateral Vaults
  • 5:30pm Level 2 Skill: Underbars
  • 6:30pm Strength: 3-5 Round Intensity Circuit
  • 7:30pm Mobility: Shoulder Focus
  • 11am Level 1 Skill: Vertical Jumps
  • 1pm Level 2 Skill: Acro Vaults
  • 1pm Level 1 Skill: Bracchiation
  • 2pm Strength: Low Intensity Volume Circuit
  • 3pm Mobility: Hip Focus
By |2019-05-19T15:08:10+00:00May 19th, 2019|Curriculum|Comments Off on Weekly Curriculum – May 20-26

Weekly Curriculum – May 13 to 19

  • 6pm Level 1 Movement Circuits: Perpetual Vaults
  • 8pm Level 2 Acro: Flips Off Objects
  • 5:30pm Level 2 Skill: Laches
  • 6:30pm Level 2 Time Trials: Gates
  • 5:30pm Level 1 Movement Circuits: Constant Motion
  • 7:30pm Level 1 Skill: Bilateral Vaults
  • 5:30pm Level 1 Skill: Bars
  • 5:30pm Level 2 Skill: Ascents/Descents
  • 6:30pm Strength: 4 to 6 Circuit
  • 7:30pm Mobility: Posture Intensive
  • 11am Level 1 Skill: Climbing
  • 1pm Level 2 Skill: Bar Skills
  • 1Pm Level 1 Skill: Climbing – Cat Leaps
  • 2pm Strength: 3-5 Round Intensity Circuit
  • 3pm Mobility: Shoulders
By |2019-05-13T15:09:05+00:00May 13th, 2019|Uncategorized|Comments Off on Weekly Curriculum – May 13 to 19

Weekly Curriculum – May 6th to May 12th

  • 6pm Level 1 Movement Circuits: Groundwork Lines
  • 8pm Level 2 Acro: Kicks (cheats and pops)
  • 5:30pm Level 2 Skill: Bilateral Vaults (Kong to Cats and Pre’s)
  • 6:30pm Level 2 Time Trials: Left/Right (red and blue flag slaloms)
  • 5:30pm Level 1 Movement Circuits: Low Impact Level Changes
  • 7:30pm Level 1 Skill: Contralateral Vaults
  • 5:30pm Level 1 Skill: Unilateral Vaults
  • 5:30pm Level 2 Skill: Games!
  • 6:30pm Strength: 10 to 1
  • 7:30pm Mobility: Hip Activations (IT’S GOOD FOR YOU, OKAY?!)
  • 11am Level 1 Skill: Bar Swings
  • 1pm Level 2 Skill: Bilateral Vaults

CLOSED FOR MOTHER’S DAY

By |2019-05-06T11:30:44+00:00May 6th, 2019|Curriculum|Comments Off on Weekly Curriculum – May 6th to May 12th

Weekly Curriculum – April 29 to May 5

  • 6pm Level 1 Movement Circuits: Footwork Lines
  • 8pm Level 2 Acro: Wall Spins
  • 5:30pm Level 2 Skill: Movement Challenges
    • complex combos and technically obscure challenges
  • 6:30pm Level 2 Time Trials: Open Format
    • Speed course consisting of 5-10 gates that can be checked off in any order for time
  • 5:30pm Level 1 Movement Circuits: Groundwork Lines
  • 7:30pm Level 1 Skill: Shoulder Rolls
  • 5:30pm Level 1 Skill: Creative Courses
  • 5:30pm Level 2 Skill: Lazy Dolphins
  • 6:30pm Strength: ISO-sore Day!
    • Exercises listed will be isometrically held in small bouts for a total volume of time
  • 7:30pm Mobility: Lower Body Focus – Hips
  • 11am Level 1 Skill: Contra-Lateral Vaults
  • 1pm Level 2 Skill: More Creative Challenges!
    • and it’s Josh leading, so expect some nonsense 😛
  • 1pm Level 1 Skill: Thief and Gate Vaults
  • 2pm Strength: Intensity Circuit for x3, x4, or x5 Rounds
  • 3pm Mobility: Shoulder focus
By |2019-04-29T12:51:51+00:00April 29th, 2019|Curriculum|Comments Off on Weekly Curriculum – April 29 to May 5

Big Changes coming to RocPK Adult Programs!

While our big announcement of RocPK 3.0 is easily visualized with the physical change of locations, we also have big plans for changing how RocPK operates and how our members (and the public) interact and participate in our services. Of these operational changes, we’ve decided to evolve the way that our Adult Programs function.

There are many ways to experience and train Parkour: slow and methodical, fast and dynamic, or physically and mentally complex. There are absolutely reasons why someone may be drawn to only one aspect of those styles, but there’s also a lot to be gained by exploring all of them too.

RocPK’s Level program was designed to keep Level 1 curriculum mostly slow and methodical, while also providing a venue for beginner students to build their technical foundations as well as their strength and coordination. We designed the Level 2 program to house curriculum that mostly explores fast, dynamic, and technically and mentally complex movements. For safety, we’ve required students to pass their Level Test before gaining entry into the Level 2 classes.

In addition to that, our reluctance to advertise class curriculum ahead of time was a philosophical decision to remove a student’s ability to abstain from class curriculum that, while good for their movement education, they might abstain from simply because they don’t like it.

With 8 years of teaching experience under our belt, we’ve come to understand that this system is no longer the best way to function. We want to create an environment where our Level 2 students understand that just because they’re Level 2, doesn’t mean that there’s nothing left to learn from a Level 1 class. We want to create an environment where Level 1 students don’t think that all fast and dynamic styles of movement are equally as unattainable until they pass all aspects of their Level Test. We also want to create an environment that puts the power of choice and responsibility back into the hands of our students.

Given all of these wants, effective this week, the Adult requirement of passing the Level Test is no more. Instead, those ‘requirements’ will be downgraded to ‘guideline recommendations’.

Additionally, we’ve decided to cease our practice of never announcing curriculum ahead of time.

What we hope to accomplish with this change is to give our students (as well as prospective students) the ability to custom tailor their experience with RocPK classes. Perhaps you’re a Level 2 student, but it’s been a while since you’ve been to a class that just focuses on the basics of contralateral vaults. That student will now be able to locate and find a Level 1 class that fits that desire. Perhaps you’re a Level 1 student, and while you have yet to completely pass your Level Test, you see a Level 2 class with a Muscle Up focus and you’ve been interested in knowing more what drills and exercises you can practice to help you obtain that skill. That Level 1 student can now make an informed choice for themselves whether or not they can benefit from being a participant in this class. Finally, perhaps you’re a climber, crossfitter, or overall physically athletic individual and you see something on the Level 2 curriculum that catches your eye. No more will those prospective students need to perform, film, and apply for entry to Level 2 classes before being accepted.

With this change, we’d also to explicitly state three things:

  • Level 1 tier classes will ALWAYS adapt curriculum to the athletic restrictions of participating students
  • Level 2 tier classes will NEVER GUARANTEE adapted curriculum to the athletic restrictions of participating students
  • These changes ONLY apply to our Adult Programs. RocPK Youth Programs will continue to function as they have in the past.

Starting this today, RocPK will begin announcing all curriculum focuses for all Adult technique classes on Sundays via our website blog and social media (Instagram/Facebook). Our first blog post is already live if you want to see what is being offered this week!

-RocPK Team

By |2019-04-29T12:52:25+00:00April 29th, 2019|Featured, News|Comments Off on Big Changes coming to RocPK Adult Programs!