Copper City Fitness, CCF CrossFit

Copper City Fitness, CCF CrossFit CrossFit Affiliate, Group Fitness Classes, Open Weightroom, childcare, and 24 hour access. Tiered memberships available!

Strength. Sweat. Community. 💪 Our CrossFit crew is putting in the work every night — come join us Monday–Friday at 6:30p...
09/27/2025

Strength. Sweat. Community. 💪 Our CrossFit crew is putting in the work every night — come join us Monday–Friday at 6:30pm and see what Copper City Fitness is all about!

The warm nights are numbered- our CrossFit crew does not miss a chance to move their workouts outside! Interested in joi...
09/27/2025

The warm nights are numbered- our CrossFit crew does not miss a chance to move their workouts outside!

Interested in joining? We have CrossFit class every Monday-Friday at 6:30pm.

Send a message and we’d be happy to chat! Our L2 Coaches are fired up & ready to get you started on your journey!

Betsy & Jane planking into the weekend like 😎
09/27/2025

Betsy & Jane planking into the weekend like 😎

The greatest gift you can give your loved ones, is the gift of health! Just ask these members! We have so many groups of...
09/27/2025

The greatest gift you can give your loved ones, is the gift of health! Just ask these members!

We have so many groups of family members that come in togethet and get it done! ✅

From our LifeFit class recently:
Sisters Diane Colenzo and Carol Burns
The Chapman’s…daughter, mother, son…Karyn, Bobbie and Tim!
Front row Coach Jackie and daughter Lorelei.

Thank you for sharing your loved ones with us! We all become family once you walk through our doors!

Strength BootcampMonday - Friday AM CLASSES: 5:15, 6, 7PM CLASSES: 12p, 4:15, 5, 5:45Saturday CLASSES: 7:45am, 8:30amCro...
09/27/2025

Strength Bootcamp
Monday - Friday
AM CLASSES: 5:15, 6, 7
PM CLASSES: 12p, 4:15, 5, 5:45
Saturday CLASSES: 7:45am, 8:30am

CrossFit
Monday - Friday : 6:30pm

Life Fit (50+ or those who need lesser impact)
Monday - Friday: 10am
Monday/Wednesday/Friday: 9am
Tuesday/Thursday Kettle Bells: 9:15am

Virtual:
24/7, 6 days a week
The comfort of your home, or outside, or anywhere!

WAIVER: Just complete it, pick a class and show up!
https://doc.fitprotracker.com/document/e/15R7aAfPvyKxW2JSXhiK-d1n0IYIjoDd0nMrikai2FY?fbclid=IwQ0xDSwL2IklleHRuA2FlbQIxMQABHmlW1jpH_OE-TAGz4GDCtkSbcOvrdHFfssN9szeDzh6DtFGavMmu9KMGrqSa_aem_bbspvq_Z1UbEtNJacaeN0A

At Copper City Fitness, our coaches complete the weekly strength based workouts (programming)! We rotate coaches weekly ...
09/21/2025

At Copper City Fitness, our coaches complete the weekly strength based workouts (programming)! We rotate coaches weekly to keep it fresh, exciting, and new!

We find this to be important because our coaches all carry a variety of experience, training, and real life success that they incorporate into their programming. We want our workouts to be effective for everyone, so bringing in new ideas, fresh training, and a piece of everyone keeps it challenging and fun!

All of our formats (the way we move around the gym) are named after pieces of Rome. We have formats called The Franklyn, Bellamy Harbor, Fort to Fort, Rome Towers, Woods Valley, Rome Speedway, etc… each format bringing something new and exciting.

This week, we have programming by Coach Tiffany, and the format is Fort to Fort!
This is our “station elimination” format. Our members complete each exercise for 4x for 42 seconds each and then moves on to the next station, eliminating the previous one!

Here’s why this format at is so beneficial!

This weeks format is Fort to Fort!
4x Each Station, station Elimination
Programmed by: Coach Tiffany

Heres why this format is effective!

♦️

1. Progressive Fatigue & Muscle Recruitment

-By repeating a station four times in a row, the targeted muscle group is pushed past its initial comfort zone into deeper fatigue.
-The body is forced to recruit secondary stabilizers and smaller muscle fibers that normally wouldn’t engage as quickly in a traditional circuit.
-This builds real strength because the last reps are the hardest, where adaptation happens.

♦️

2. Elimination = Focus on Strength

-Eliminating a station after completion keeps the format mentally sharp and physically efficient.
-Each round gets shorter as stations drop off, which creates a natural progressive intensity curve — early rounds build fatigue, later rounds demand max effort.
-This mirrors strength training principles (gradual overload, followed by peak effort).

♦️

3. Time Under Tension & Hypertrophy

-42 seconds of work puts athletes in the sweet spot for hypertrophy (muscle growth) — longer than a heavy power lift, shorter than endurance sets.
-Across four rounds, that’s nearly 3 minutes of total time under tension per exercise, which is excellent for building strength and size.

♦️

4. Conditioning Without Sacrificing Strength

-The 10-second rest isn’t long enough for full recovery, which challenges muscular endurance and conditioning.
-At the same time, because it’s strength-focused (not pure cardio), members learn to move heavy loads with good form while fatigued, improving resilience.

♦️

5. Mental Drive & Engagement

-The elimination twist keeps athletes locked in — they know there’s a finish line for each station.
-This creates urgency: people tend to push harder when they know a movement won’t come back later.
-It’s competitive (even against yourself), which raises intensity without needing external motivation.

♦️

✅ In short: This format maximizes strength gains, hypertrophy, endurance, and mental grit in just 30 minutes. It blends the best of circuit training and progressive overload into a simple, scalable structure.

So let’s get after it this week! Work hard and make yourselves proud!

Click the waiver below, choose a class time below and just show up! We will greet you and give you a run down what to expect, and even pair you up with a partner.

https://doc.fitprotracker.com/document/e/15R7aAfPvyKxW2JSXhiK-d1n0IYIjoDd0nMrikai2FY?fbclid=IwQ0xDSwL2IklleHRuA2FlbQIxMQABHmlW1jpH_OE-TAGz4GDCtkSbcOvrdHFfssN9szeDzh6DtFGavMmu9KMGrqSa_aem_bbspvq_Z1UbEtNJacaeN0A

09/21/2025

Still time to sign up! 9/27 from 10am-12pm, at Bellamy Harbor! Su***de prevention and awareness walk. It’s free to join! Come help us make a difference!

You can join and show support, make a donation, or run your own pledge! We are also selling shirts and $2 from every sale gets donated! 👏

Use the links below to join team Copper City Fitness!

Shirt orders are due no later than the end of the day 9/22!

JOIN OUR TEAM:
https://afspwalks.donordrive.com/participants/Copper-City-Fitness?fbclid=IwZnRzaAM7xmFleHRuA2FlbQIxMQABHkJ7G_HCsReChDWQlTNXpr5lq7fc5_qNUCR6JfuV9iay-U_5caaVjSXy-6-4_aem_Ax5y0xRlwzXmsw5sCg_OYQ

SHIRTS:
https://coppercity.chipply.com/CCF/?action=viewall

09/21/2025

🚨WE’RE HIRING A COACH!🚨
Copper City Fitness is on the hunt for our next fitness rockstar!
Are you ready to coach loud, coach proud, and bring the ENERGY every single day? Good. Keep reading.

💥 This job ain’t for the faint of heart.
We want someone who’s:
✅ Outgoing (if people call you “too much,” you’re our type)
✅ Obsessed with fitness and helping others crush goals
✅ Coachable and open to feedback (yes, even if you’re already awesome)
✅ Willing to learn The CCF Way—and bring your own magic to it
✅ Willing to be YOU. We dont like robotic. We want personality, and uniqueness. We like the weird quirks and occassional tripping over thin air.

📅 Availability is non-negotiable:
Monday–Friday from 3:30 PM to 6:30 PM (only 1-2 days a week!)
If you ghost us at 3:35, you’re out. Period.

🏋️‍♀️ Fitness background REQUIRED.
We are strength based. So knowledge on strength workouts is a must.
📜 Certification within 6 months is a must.

🔥 We’re looking for someone ready to train NOW and hit the ground sprinting. You’ll be learning the ropes, shadowing, and getting hyped with our squad before leading the charge.

💌 Think you’ve got what it takes?
Send your resume to info@coppercityfitness.com and tell us why you’re built for this.

This isn’t just a coaching gig—it’s a front-row seat to real transformations, sweaty high-fives, and being part of the most badass gym family around.
Let’s go. 💪🖤

Chantelle Nobis started off her birthday on Friday morning with a BANG! Anyone that knows Chantelle knows she is the mos...
09/21/2025

Chantelle Nobis started off her birthday on Friday morning with a BANG! Anyone that knows Chantelle knows she is the most determined woman out there. Of course she would be at the gym getting in her morning workout on her birthday. Chantelle, we hope you had the best day!

Look who we have here! Kelly Pullano recently just smashed her 200th class with us! Kelly hasn't had the easiest journey...
09/21/2025

Look who we have here! Kelly Pullano recently just smashed her 200th class with us! Kelly hasn't had the easiest journey to get here. With a nagging knee injury at one point, she still found the time to come in and make the most out of every single workout. She is someone who loves a good challenge, and certainly isn't afraid to pick up that heavier weight. She is a major lover of anything core-related, and just knows how to get it done. Kelly, we love to watch you crush anything you put your mind to. Congrats on hitting 200 and now onto 300!

Let's give a big shout out to Dan O'Toole for hitting his 100th class! Dan is one of those members who likes to get his ...
09/21/2025

Let's give a big shout out to Dan O'Toole for hitting his 100th class! Dan is one of those members who likes to get his workout in before the sun even comes up. He is a constant member of our 5:15 group, where he tends to bring the energy bright and early. Dan is one who likes to have fun and work hard, which is what we like. Dan, congratulations on hitting your 100th class! We look forward to watching your journey to 200!

Address

Rome, NY
13440

Telephone

+13152252823

Website

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