It’s been a long, long winter and many are itching to get back outside. But since spring here in upstate New York can be kind of hit or miss, Spectrum News 1 anchor Casey Bortnick shows off one last indoor activity that could be a daily workout. This week’s Empire Adventure features Central Rock Gym in Syracuse.

As Casey found out, falling is a normal part of learning how to climb indoors. Central Rock Gym is a good place to do it, with thick padding to protect you over 21,000 feet of climbing terrain. This gym features 100 climbing stations and a lead wall, 45 feet high with a strong focus on safety.

"When climbing indoors first started it was primarily a tool for outdoor climbers to come in during the off-season and get training in, but now there's a whole new legion of climbers who are primarily only indoor climbers, and don't go outside as much,” said Chandra Morgan. 

Morgan is the General Manager at the Syracuse location and an expert climber. 

"We have cross-fitters and people who think they're really strong coming here and they try climbing, but they're almost over-relying on the muscles that they have so they don't develop the technique that's necessary," Morgan added.

To use the right technique, you need the right footwear. Climbing shoes run a little smaller because your toes to go all the way to the end.

First up bouldering or free climbing. Bouldering walls are a little closer to the ground and feature artificial rocks that mimic the small rock formations climbers use to grip and propel their way up.

For those looking for something higher up, Central Rock features top-roping. For this effort, a rope is tied into a harness the climber wears in case they lose their grip. A person on the ground, the "belayer," controls the rope giving more to allow the climber to ascend, and pulling the rope back to brace the climber as they make their way down.

"The higher you get your feet, the easier it's going to be for your arms," Morgan advises.

Central Rock Gym has locations throughout Upstate New York. In addition to Syracuse, there are locations in Buffalo and Rochester. Plans were just announced to build a new location in Troy. The expansion to the Capital Region puts a Central Rock Gym in all major Upstate cities. No word yet on when that location will be up and running.