About Us

About Us

About Our School

Welcome to Rochester Kung Fu & Fitness, Rochester’s top rated Kung Fu Academy. We appreciate the opportunity to help you and your family achieve your goals. Rochester Kung Fu & Fitness offers, pre-school martial arts classes (ages 3-4), kids martial arts programs (ages 6-12) kick boxing classes (teen- adult), and family martial arts classes. Rochester Kung Fu & Fitness specializes in teaching students important life skills such as; self-confidence, self-esteem, self-discipline, laser beam focus and leadership traits that will last a life time. Rochester Kung Fu & Fitness’s found Master Paul J. Gruschow is an 9th Generation Master of Praying Mantis Kung Fu under the world Renowned Grand Master Raymond Fogg and the United States Kung Fu Exchange Federation. Master Gruschow is the only USKFE certified Sifu in Western N.Y. He has won many national and international titles and he is now passing these skills down to his students and their families. Master Gruschow’s instructors are also ranked internationally in the top ten. . Master Gruschow leads by example and is an inspiration for all who attend the academy. His dedication to his students is unsurpassed and he brings out the very best in every student. Master Gruschow believes in order to be an effective teacher you cannot just preach about “Black Belt Excellence” but you must live it as well. This is evident because not only is he our Master Instructor but he is also a student himself. Thank you for visiting the Rochester Kung Fu & Fitness website and we hope to see you soon!

About Our Instructor/Owners

Sifu Paul Gruschow

Master Paul Gruschow is a role model and mentor for his students and staff at Rochester Kung Fu & Fitness. Master Gruschow leads by example and is an inspiration for all who attend the academy. His dedication to his students is unsurpassed and he brings out the very best in every student. Master Gruschow believes in order to be an effective teacher you cannot just preach about “Black Belt Excellence” but you must live it as well. This is evident because not only is he our Master Instructor but he is also a student himself.

This is what his Teacher, world renowned Grand Master Raymond Fogg (Founder of the United Stated Kung Fu Federation) has to say about Master Paul Gruschow:

This is a letter of recommendation and testimony for one of my favorite students (Paul Gruschow) and the one and only Rochester student that has completed all of the prerequisites set forth by the United States Kung Fu Exchange licensing him to teach and promote all Kung Ku taught by the exchange. Mr. Gruschow has completed testing on all levels of the exchange including the rank of a Master Instructor of the exchange. He has studied with the exchange for well over twenty years and obtained an excellent rating on each level of testing. Knowing first hand, the skills that Mr. Gruschow has achieved makes it an honor to write this letter on his behalf.

Master Gruschow has proven himself time after time as a student, competitor and skilled teacher. He runs one of the most successful schools in the Kung Fu Exchange and the country. He has produced top ranked students and is well loved by his students which is evident by his high retention rate. In short, Master Gruschow produces skilled winners. Over the years, I have witnessed Mr. Gruschow raise young children to adult martial artist with character, morality and strong ethics which has made them patriotic and productive citizens.

When I am asked questions like: Where can I find a good martial arts school in Rochester or hear that students from an Exchange school are moving to the Rochester area and they are interested in continuing their studies. I instantly tell them to go to the best school in the area the Rochester Kung Fu and Fitness school led by Master Paul Gruschow. I can vouch for Master Gruschow and assure you that you will receive the best training and the best of the Seven Star Mantis Style.

Jow Ga Domenica Gruschow

Jow Ga Level 3

  • RKF&F Academy Manager
  • Little Ninjas Coordinator
  • United States Kung Fu Federation Certified Instructor
  • 11+ Years Training Under Master Paul Gruschow and the United States Kung Fu Federation

Jow Ga Domenica is a direct disciple and sister of Master Paul Gruschow, the founder and president of the Rochester Kung Fu and Fitness. Domenica has been studying Praying Mantis Kung Fu for more than 10 years and during this time she has had the opportunity to train with some of the worlds best Masters in the system. Jow Ga Domenica has won many local, national and international tournaments, competing in both open hand and weapons forms divisions. She even won the men’s weapon forms division in the international Tournament held at Rochester, NY’s Convention Center. Jow Ga Domenica is recognized in the United States Kung Fu Exchange Federation as the highest ranking female instructor in New York State and is projected to be the first Female Sifu or Master ever created in the United States Kung Fu Exchange Federation. The students and families of the Rochester Kung Fu and Fitness are definitely privileged to have the opportunity to train with the great Martial Artist on a daily basis.

Why Choose Rochester Kung Fu and Fitness?

THE BEST ACTIVITY FOR YOUR KIDS—HANDS DOWN!

The Rochester Kung Fu and Fitness kids martial arts program is the areas leading character development program for martial arts schools. In our Leadership Program, we specialize in teaching our students role modeling and mentorship training that will help them at home and in school. This program will also help guarantee they have a successful future in life! The Rochester Kung Fu and Fitness’ Leadership program creates leaders and mentors for the community because they not only have Rochester’s top rated Kung Fu Program but they also have a Character Development curriculum, along side the Kung Fu training to help ensure we create what we say we will! Benefits of Rochester kids martial arts program: Stronger muscles and cardiovascular function that leads to improved health Anti-bully self-defense skills and techniques for handling peer pressure Leadership skills that set your kids apart from the crowd Superior coordination, flexibility and balance Improved listening and concentration skills that lead to better grades in school Better behavior as your kids release pent-up energy

Our Pre-School Program “Little ninjas” (ages 3-4)

Our Little Ninjas program is a detailed curriculum that focuses on improving pre-school age children’s basic motor and listening skills. These skills help children be more confident and enthusiastic when it comes to learning. Our Little Ninjas program will help your child be prepared for school, they will become better listeners at home and will be more excited about the future. We believe that the most important age for a child’s development is in-between the ages of 3 and 4. The Little Ninjas curriculum consists of 8 essential life skills that are important for any sport or activity. The program also emphasizes 8 personal development skills that will teach your child to have a better appreciation for family values.

happy parent with child

LISTEN TO WHAT OUR HAPPY PARENTS ARE SAYING

  • The Rochester Kung Fu and Fitness’s Little Ninjas program has been great. It teaches focus, teamwork, memory, discipline, control, balance and coordination which my grandson needs. The staff members are a positive role model for the children. The Rochester Kung Fu and Fitness has a lot of fun things for the kids and families to do such as movie nights, field trips and picnics ect…
    Overall, I rate this academy a 10 out of 10!

  • I love Rochester Kung Fu and Fitness. Everyone is very welcoming, polite and always great spirited.
    They are patient with my daughter Aaliyah who can be a challenge to work with sometimes.
    These classes have helped Aaliyah with more respect for adults and helps her achieve the goals we have for her in life. It helps Aaliyah with discipline which I had a hard time with.
    Rochester Kung Fu and Fitness treats us like family and it’s a great feeling.

  • This is a letter of recommendation and testimony for one of my favorite students (Paul Gruschow) and the one and only Rochester student that has completed all of the prerequisites set forth by the United States Kung Fu Exchange licensing him to teach and promote all kung fu taught by the exchange. Mr. Gruschow has completed testing on all levels of the exchange including the rank of a Master Instructor of the exchange. He has studied with the exchange for well over twenty years and obtained an excellent rating on each level of testing. Knowing first hand, the skills that Mr. Gruschow has achieved makes it an honor to write this letter on his behalf.

    Master Gruschow has proven himself time after time as a student, competitor and skilled teacher. He runs one of the most successful schools in the Kung Fu Exchange and the country. He has produced top ranked students and is well loved by his students which is evident by his high retention rate. In short, Master Gruschow produces skilled winners. Over the years, I have witnessed Mr. Gruschow raise
    young children to adult martial artist with character, morality and strong ethics which has made them patriotic and productive citizens.

    When I am asked questions like: Where can I find a good martial arts school in Rochester or hear that students from an Exchange school are moving to the Rochester area and they are interested in continuing their studies. I instantly tell them to go to the best school in the area the Rochester Kung Fu and Fitness school led by Master Paul Gruschow. I can vouch for Master Gruschow and assure you that you will receive the best training and the best of the Seven Star Mantis Style.

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