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Kay Pfleghardt

@kpfleghardt

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💡Personal CFO.
⛰ Adventurist | 🏐 Volleyballer | 🫶🏼 Human

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A little running, a little competition, and a whole lot of fun. 🎃

Trick-or-Trek brought our community together for a morning of adventure, laughs, and friendly competition. From the scavenger hunt to the costumes and celebrations, we couldn’t have asked for a better morning.

Congratulations to our winning teams in both the running and walking divisions. 🏆

A huge thank you to everyone who came out and made this event so memorable, and to @rocrunningco, @lululemon, @cadence, @projectleannation_roc, @vitaminshoppe_rochester, @dickshouseofsport, and @wellnessrecoverylab, for their generous contributions and support.

We also want to recognize @saramdehm, @karamaureen, Matt O., @oyvindfluge and @thomas.antis for all the work they put in behind the scenes to make this event happen. We couldn’t have pulled it off without you.

Already looking forward to the next adventure.

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@flowercitycrossfit is the place to be 👊 let’s go #team #flowercity #crossfit #hyrox #hybrid

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En este viaje tuve la oportunidad de ocupar un rol dentro de un equipo muy especial.
Fue sacrificado, fue retante mentalmente, que hasta el ultimo momento, pensé en no ir. Estoy agradecido de poder formar del equipo de Media en el area de Prensa.
Gracias Carlos, Gracias Laura, Gracias a todos por hacerme parte y poder servir juntos ustedes.  
Mientras trabajaba, estuve muy cerca de personas que profesional mente admiro profundamente.
Pero, más importante aún, estuve muy cerca del lugar al que algún día quiero pertenecer.
Personalmente, le he contado esto a varias personas.

——
¿Por qué CrossFit?

Porque me apasiona.

Mi esposa muchas veces me dice que debo tener cuidado con el tiempo que invierto en otras personas.
Me dice que, en ocasiones, doy demasiado sin esperar nada a cambio. Y de eso muchos se aprovechan. 
Y probablemente tenga razón.

Este año he tenido la bendición de producir dos mini documentales sobre atletas de Crossfit netamente puertorriqueños.
Porque creo que son historias que deben ser contadas, porque son personas que al igual que yo, hacemos las cosas por pasión sin esperar nada a cambio.

Sí, claro que espero que algún día alguien los vea y me abra una puerta.
Claro que sueño con ser contratado por Crossfit.
Pero la verdad es que nunca los hice por eso.
Los hice por amor.
Por pasión.
No por gloria.

Al igual que servir en esta comunidad, creo en dar para atrás a eso que algún dia cuando yo necesite, me dio refugio, me dio amigos, me dio familia, me da sustento y me devolvió nuevamente la oportunidad de soñar.

Gracias @crossfit
#daretobedifferent

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Another year at the CrossFit Games for this crew.

Laura continues to lead a dedicated team of volunteers who help showcase the best CrossFit athletes in the world during one of the biggest weeks in our sport.

Huge shoutout to Laura, Adam, Carlos, Rob, Mandi, Kay, and Ben for making the trip to San Jose to represent Flower City CrossFit and support the greater CrossFit community.

They’re the ones working behind the scenes to make the Games happen, and we’re proud to call them our own.

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26.1 had the building buzzing.
Friday Night Lights delivered.

From first-timers to 10+ year vets — we showed up and took it on together.

On to 26.2. 🔥

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The 2025 WNY Masters Team Throwdown was a massive success. Both divisions brought incredible energy and competition — truly stacked fields from start to finish.
Here’s a look at some moments from the day… more to come! 📸🔥

Huge thank you to our fantastic vendors:
@blueheroncoffeeroc
@tensegrity_massage_therapy
@pinnaclehillchiro.kieran @pinnaclehillchiro.lauren

And to our generous sponsors who made the prize packs possible:
@wellnessrecoverylab @25.8endlesspossibilities
@projectleannation_roc
@lumossauna
@ascent_protein

And of course, endless thanks to our volunteers whose enthusiasm and teamwork kept the day running smoothly. We couldn’t have done it without you all. 👏

Photo credit: @azarowny

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That one time I went to the @crossfitgames in Albany.
What an experience. Can’t wait for next year.

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Walkin through the streams 🥾⛰️ #hiking #outdoors #adventure

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Step 1: Trick friends into doing a crossfit competition… Step 2: Chaos. Step 3: Take home first place 🥇!!

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Guac and Gainz.🏋🏻‍♂️

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SWEATING FOR A HERO 🇺🇸

Murph is more than a workout—it’s a tribute. A way to honor our fallen, to recognize those who serve, and to carry forward a legacy of courage and strength.

To our incredible FCCF community—thank you for showing up in force, for giving 100%, and for making this Memorial Day unforgettable. Your energy, effort, and support truly represent what this gym is all about.

Special thanks to our Chef @adam.tannous for firing up the grill and feeding us post-WOD—you crushed it!

We remember. We honor. We carry on—one rep at a time.
 #Murph2025 #TheMurphChallenge #HonorTheFallen #MemorialDayMurph #CrossFit #FCCFStrong #CommunityDriven #SweatForACause #FlowerCityCrossFit

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🏆 NO WEAK LINKS — FLOWER CITY STRONG 💥

This past weekend in Utica, our community showed up and showed out at the No Weak Links competition at Mohawk Valley Wellness — and we came home stacked with hardware.

We brought 5 MMFF teams to the floor and left nothing behind:

RX Division 🥇 1st Place — Jeff Cowden, Alex Cowden, Sara Dehm, & Erich Dehm 🥉 3rd Place — Katie Baldwin, Tim Mastellar, Rochelle Cavanagh & Josh Marshall

Intermediate Division 🥇 1st Place — Kay Pfleghardt, John McCarty, Kate White & Ben Summit 🥉 3rd Place — Marra Solorzano, Adam Tannous, Mandi Alberti & Sean Osterman 🏅15th Place — Jenn Back, Brian Kearns, Emily Mastellar & Andrew Blaustein

To say we’re proud is an understatement — our athletes brought intensity, teamwork, and heart to every event. This was more than podium dominance. It was a full-on community takeover. 💪🔥

Huge thanks to @mohawkvalleywellness for hosting such an electric event, and to our creative force Sarah Rosero for capturing the spirit of the day so beautifully. 🎥

Let’s keep the momentum rolling, FCCF!

#NoWeakLinks
#FlowerCityCrossFit #FCCFStrong #CrossFitCommunity #CompetitionDay #Fitness #Teamwork #RxAndReady #Podium #MohawkValleyWellness #Champions #Community #CrossFit

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