Rock City Fitness

Rock City Fitness Welcome to our RCF Crew! We are a family owned and operated fitness + nutrition facility in Great Valley, NY.

Family owned and operated fitness + nutrition facility in WNY offering in-person and virtual coaching and training
⚡️Follow on Instagram:
⚡️Join our Facebook group for free coaching: www.facebook.com/groups/rockcityfitness716 Our mission is to help you feel strong and educated physically and mentally without fear or judgement. All of our instructors + trainers are up to date on certifications:

>NASM Personal Trainers
>NASM Fitness Nutrition Specialization
>Group Fitness
>Pn1 (Nutrition Coaching)
>TRX
>GGS Pre + Post Natal
>RRCA (Running Coach)

(9/11/26) SATURDAY SWEAT TOMORROW!Please note the time change on our September calendar! 🏋🏼‍♀️ SWOLE: A total body stren...
09/11/2026

(9/11/26) SATURDAY SWEAT TOMORROW!

Please note the time change on our September calendar!

🏋🏼‍♀️ SWOLE: A total body strength class! No jumping, all strength training!
⚡️HIIT: Cardio and bodyweight for 45 minutes to the beat of music!

$10/class or $15 to do both! These classes complement each other well if you want to crush a double!

Friendly reminder that all group fitness classes are for adults 18+ years old.

🚨TO SIGN UP: Comment below or drop in with a friend!

(9/8/26): 🏈COUNTDOWN TO KICKOFF HIIT!🏈▪️DATE: THURSDAY, 9/10▪️TIME: 5pm (tailgate starts at 5pm, but come anytime before...
09/08/2026

(9/8/26): 🏈COUNTDOWN TO KICKOFF HIIT!🏈

▪️DATE: THURSDAY, 9/10
▪️TIME: 5pm (tailgate starts at 5pm, but come anytime before we start the workout at 5:45pm!)

ARE YOU READY FOR SOME FOOTBALL?! We have a special night of HIIT this Thursday starting with a tailgate at 5:15pm! We'll tailgate, workout (with some new HIIT songs, too!), do some Bills raffle baskets, and end with a complimentary cookout!

🚨NEED TO KNOW DETAILS:

1.) SIGN UP BELOW! This event requires advanced sign-up so we can plan for FOOD!

2.) PARK AT THE OLD RCF! Please do not park in front of Twist N Scoops. We want to keep their parking lot open! Thank you!

3.) $15/person; includes a raffle ticket for the baskets! You can also purchase additional tickets for $1 each.

4.) The workout will start at 5:45pm and be 45 min!

5.) Be sure to wear your BILLS gear!

🚨TO SIGN UP: Comment below to save your cone! Can't wait!

(9/3/26) 🍎‼️SEPTEMBER CLASS SCHEDULE: PLEASE READ FOR CHANGES!‼️ 🍎Click on the image below to make it larger and easier ...
09/03/2026

(9/3/26) 🍎‼️SEPTEMBER CLASS SCHEDULE: PLEASE READ FOR CHANGES!‼️ 🍎

Click on the image below to make it larger and easier to read!

*Bootcamp is a monthly program and requires advanced sign-up (not a drop-in option). If there is availability for the upcoming month, it will be posted on our page at the end of the current month.

‼️SATURDAY CLASSES WILL BE 6AM + 7AM this month. With two active kids, we appreciate your understanding to shift class times slightly so we can be at their events!
‼️THURSDAY HIIT: It's not gone forever! Our kids have practice/games during this time. We will have a special COUNTDOWN TO KICKOFF HIIT on 9/10!
‼️RCF MOVE CREW! Our 1st Phorm Community events have an official name now! And we want to come to YOUR community!! Starting this month, we'll be in ALLEGANY for a Sunday Funday walk!! Details to come!

▪️Single Classes: $10
▪️Saturday Stack Doubles: $15 to do both
▪️RCF Tough: $15/person (excluded from Punch Card)
▪️Class Pack (12 Class Punch Card; must be used within 3 months of purchase): $100

📌 CLASS DESCRIPTIONS:
Each workout is created by our NASM certified trainers to push you and make progress throughout the month. No random workouts here! We do this on purpose so you can learn as you train, make gains, and develop confidence in the gym with weight selection, performance goals, and pushing yourself! Modifications are shown for all fitness levels.
🔥 5AM + 8AM BOOTCAMP: A monthly program that is designed to push you physically and mentally. Workouts are programmed with progression in mind, so you will know what to expect at each workout and each week builds on each other. This is our most popular group fitness option and it fills up fast! If there is availability for the upcoming month, it will be posted on our page at the end of the current month.
👊🏻 9AM BOOTCAMP: A monthly program that is designed to push you physically and mentally. Workouts are programmed with progression in mind, so you will know what to expect at each workout and each week builds on each other. Workouts are lower impact!
👟 WALK/RUN CLUB (meet-up location will be shared every Wednesday): This is FREE and is open to all walkers, joggers, and runners! Bring a friend and enjoy the fresh air! Walking is THE MOST underrated form of exercise with an enormous amount of mental + physical health benefits. Everyone will meet together and then go at their own pace!
⚡️HIIT: 45 minutes of cardio and bodyweight exercises set to the beat of music. Modifications are shown!
🏋🏼‍♀️ SWOLE: A total body strength class! This is a great option to get another day of quality strength training in your routine.
🤝🏻 RCF TOUGH: Once a month, we come together as a team to complete a workout that pushes us (aka heave ho us) out of our comfort zone. It's easy to get into autopilot mode and begin to settle with your standards. RCF Tough is designed to force you to raise your standards. And when we do that as a TEAM, everyone gets better. We develop a unique bond that can only be formed through collective suffering. While all of our workouts are scaleable, RCF Tough is just that--TOUGH. But the payoff of pushing yourself to a new level is worth it!
💥RCF MOVE CREW: We are SO honored to partner with 1st Phorm to host monthly community events! This is a free event each month to come hang with us and our incredible community! It will vary each month, so look for that 1st Phorm logo on our calendar to see what we will be doing!

Friendly reminder that all group fitness classes are for adults 18+ years old. RCF Move Crew is open to all ages and families are encouraged to come and move together!

TO SIGN UP: Comment on our class posts, shoot us a message, or show up with a friend! We can’t wait to see you!

(9/2/26) 🇺🇸THIS SATURDAY: 9.11 RUCK TO REMEMBER 🇺🇸We hope you'll join us for our annual 9.11 Ruck to Remember to honor a...
09/02/2026

(9/2/26) 🇺🇸THIS SATURDAY: 9.11 RUCK TO REMEMBER 🇺🇸

We hope you'll join us for our annual 9.11 Ruck to Remember to honor and remember the lives lost on September 11, 2001 ❤️

▪️DATE: Saturday, 9/5
▪️TIME: 6am-9am (ish)
▪️WHERE: Rock City Fitness this year!

Wearing a weighted vest or rucksack is OPTIONAL (we have extras you can use!), and there will be plenty of people walking as well! We'll be completing 9.11 miles total (about 3 loops), but if you are unable to complete the full mileage that is ok! We would love for you to join us for one or two loops!

For those who complete ALL 9.11 miles, you will earn a special "Ruck to Remember" patch. Let's come together for a morning that is so much greater than fitness 🇺🇸

TO SIGN UP: As always, this is a FREE event. Please comment below so we know you'll be joining us on Saturday!

(8/27/26) ✏️ BACK TO SCHOOL WORKOUT✏️**NO HIIT TONIGHT (8/27)...but we're counting down to Saturday's back to school par...
08/27/2026

(8/27/26) ✏️ BACK TO SCHOOL WORKOUT✏️

**NO HIIT TONIGHT (8/27)...but we're counting down to Saturday's back to school party!

Join us for a back to school workout this Saturday! We have NEW special RCF water bottle stickers and post workout snacks for everyone who attends!

DATE: Saturday, 8/29
TIME: 7am (plan for a 60 minute workout)

We have some special circuits planned! Modifications will be shown!

$15/person

🚨TO SIGN UP: Comment on this post to snag your spot!

And don't forget to tag your friends below to join us!

(8/27/26)🍎SEPTEMBER BOOTCAMP SIGN-UPS ARE LIVE!🍎SEPTEMBER BOOTCAMP sign-up is HERE! Comment below which option you’re jo...
08/27/2026

(8/27/26)🍎SEPTEMBER BOOTCAMP SIGN-UPS ARE LIVE!🍎

SEPTEMBER BOOTCAMP sign-up is HERE! Comment below which option you’re joining and tag a new friend to join us!

🎉🎉RCF REFERRAL REWARD PROGRAM!🎉🎉
Refer a friend to any of the bootcamp options, and both YOU and THEM get a $50 1st Phorm gift card! Our RCF crew is growing across the entire country, and it's because of the culture and community we create together! We are so grateful for you!

🚨 SIGN-UP + DEADLINE TO PAY: FRIDAY, 9/4
▀ DATES: 9/7-10/2
▀ IN-PERSON OPTIONS:
• 5am Crew: MWF 5–5:45am
• 8am Crew: MWF 8–8:45am
• 9am Crew (Low Impact Bootcamp): MWF 9–9:45am
▀ VIRTUAL OPTION (RCFXC): All workouts are recorded and available immediately so you can train anywhere, anytime!
▀ COST: $100/person

📌WHAT MAKES RCF BOOTCAMP DIFFERENT?
Every bootcamp is a full monthly training program designed for real progression—not random workouts. No fluff, no filler, no wasted time. Just intentional, purposeful strength + conditioning that leaves you stronger, more confident, and more capable every single week.

We build these sessions to help you get results AND understand the "why" behind the training. It's important to us to help you train with purpose!

🔥 5AM CREW:
The energy hits different at 5am when it's dark + early, and there’s a reason we always hit capacity with this option!
🔥 8AM CREW:
Same programming as 5am, just a little more daylight 😉 Great option for those who start their day a little later, or have crazy overnight work schedules (we have people who drive right from their overnight shift to this class!).
💪🏼 LOW IMPACT BOOTCAMP:
Perfect for beginners or anyone wanting quality training at a slower, lower-impact pace. We train for LIFE here—mobility, strength, muscle, and confidence. This group is a BLAST!
🇺🇸 VIRTUAL RCF BOOTCAMP (RCFXC):
Dumbbells + an optional band are the only equipment needed! These are full length follow-along workouts (35–45 min), with bonus cardio and core workouts. You'll also get a Burnout Library for extra core and b***y work! The previous month’s training block is also included, since we have people who join RCFXC all month long! You get the FULL RCF experience—no matter where you live!

🚨 PLEASE REMEMBER:
We cap in-person bootcamp to protect your training environment and the quality of your experience. When you claim a cone, we reserve it for YOU—so when you sign up, you are COMMITTED. Your cone neighbors will be checking on you to keep you accountable 🙃

PAYMENT INFO:
In-Person: Pay cash/check at the gym by Friday, 9/4
Virtual: Pay online at www.rockcityfitness716.com
(If you’re an existing virtual member, you’ll auto-renew and your new workouts will upload automatically into your library!)

🚨 TO SIGN UP: Comment below which option you’re joining and tag a new friend to join us in September!

(8/22/26): 🔥RCF TOUGH TOMORROW!🔥Let's have ourselves a SATURDAY! It's time for the TOUGH!🚨Please be at the gym between 6...
08/21/2026

(8/22/26): 🔥RCF TOUGH TOMORROW!🔥

Let's have ourselves a SATURDAY! It's time for the TOUGH!

🚨Please be at the gym between 6:30-6:45am! We are going to start the warm-up at 6:50am, with the workout clock starting at 7am!

Once a month we come together for a team workout that pushes us physically AND mentally. All of our workouts are scalable, but RCF Tough is exactly that--TOUGH.

This is not a beginner workout. It’s meant to be taxing. It’s meant to challenge you mentally and physically. It’s meant to raise your standard.

And the payoff? Confidence, perspective, and a new gear you didn’t know you had.

▪️ Arrive by 6:45am
▪️ Warm-up starts at 6:50am
▪️ Plan for a 60-minute workout
▪️ $15/person

Please sign up on this post so we can plan for equipment + teams! Eat beforehand and bring your postworkout stack! We’re gonna need it 😏

🚨TO SIGN UP: Please post below to sign up and tag your friends to join!

(8/20/26)⚡️CLASS TONIGHT! ⚡️We have 45 minutes of cardio and bodyweight on tap for tonight! Come get a sweat and steps i...
08/20/2026

(8/20/26)⚡️CLASS TONIGHT! ⚡️

We have 45 minutes of cardio and bodyweight on tap for tonight! Come get a sweat and steps in!

Friendly reminder that group classes are for adults ages 18+. Modifications are shown making this class scalable across fitness levels.

$10/class or use your Class Pack!

TO SIGN UP: Comment below or drop in with a friend!

(8/14/26) SATURDAY SWEAT TOMORROW!This month’s Saturday Stack is a BURNERRRR! Get ready to sweat!🏋🏼‍♀️ SWOLE: A total bo...
08/14/2026

(8/14/26) SATURDAY SWEAT TOMORROW!

This month’s Saturday Stack is a BURNERRRR! Get ready to sweat!

🏋🏼‍♀️ SWOLE: A total body strength class! No jumping, all strength training!

⚡️HIIT: Cardio and bodyweight for 45 minutes to the beat of music!

$10/class or $15 to do both! These classes complement each other well if you want to crush a double!

Friendly reminder that all group fitness classes are for adults 18+ years old.

🚨TO SIGN UP: Comment below or drop in with a friend!

(8/13/26)⚡️CLASS TONIGHT! ⚡️HIIT: 45 minutes of bodyweight resistance and cardio spikes—aka going ALL OUT for short burs...
08/13/2026

(8/13/26)⚡️CLASS TONIGHT! ⚡️

HIIT: 45 minutes of bodyweight resistance and cardio spikes—aka going ALL OUT for short bursts, followed by periods of recovery….rinse, repeat! This is set to the beat of alllll the songs from Britney to our Thunderstruck burnout!

Friendly reminder that group classes are for adults ages 18+. Modifications are shown making this class scalable across fitness levels.

$10/class or use your Class Pack!

TO SIGN UP: Comment below or drop in with a friend!

Address

4343 Whalen Road
Great Valley, NY

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