Our gym exists solely to help inspire positive change by building confidence, focusing on consistency both inside and outside of the gym, and provide a caring community of motivated coaches and athletes.

 

We view everyone to be an athlete regardless of their skill level, age, or previous training history.  Our process begins with a one-on-one fitness evaluation, in which we will assess your goals and individual needs.  From there we can create a customized approach to training, nutrition, and even sleep to help you maximize your time in the gym and improve results.

 

Our coaches are dedicated to not only getting you the results you want, but also making your training experience the best part of your day.  A caring community of athletes, coaches, and healthcare specialists help create a motivating and fun environment to push you even harder and keep you coming back for more.

 
 
Crossfit Clean

WHAT MAKES AP DIFFERENT?

Our gym exists solely to help inspire positive change by building confidence, focusing on consistency both inside and outside of the gym, and provide a caring community of motivated coaches and athletes.

We view everyone to be an athlete regardless of their skill level, age, or previous training history. Our process begins with a one on one fitness evaluation, in which we will assess your goals and individual needs. From there we can create a customized approach to training, nutrition, and even sleep to help you maximize your time in the gym and increase results.

Our coaches are dedicated to not only getting you results, but making your training experience the best part of your day. A caring community of athletes, coaches, and health care specialists help create a motivating and fun environment to push you even harder and keep you coming back for more.

SFC   SCORES:

January 19, 2020

Mob:

Folder in Bin Please  =) + Corrective Sheet

Banded Ankle Traction x45s ea 

Band Shoulder Series 2x15e (Facepull, Tri Ext, ER)

(Would you rather live in an amusement park or a zoo?)

5m AMRAP

5e Gobet Rev Lunge 

10 Ring Row

10 SB Hamstring Curls

5e Pushup w Tap 

Strength: Rev...

January 18, 2020

Mobility:

Folders in bin + correctives! :)

SB: Calfs/Feet x2m 

Banded Knee Tuck x45s ea

What was your favorite cartoon as a kid?

W/U: 3 Rounds

5e Heel Touch

5 Inchworm + PushUp

10 SB Hamstring Curls

(pause at top)

Strength: Back Squat

W/U: 2-3 Sets x3 (50%, 60%, 70%) 

3x3 RPE 8 Or...

January 17, 2020

 HAPPY Birthday GINA!

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB: FR Lats, Upper Back x2m 

FR shoulder flexion x8e

Who’s your favorite late night host?

2 Rounds:

5 FG Ring Row + 5 Ring Transition 

Partner Push KB Swing x10

200y Run

Skill: Ring Muscle Up

4 sets

3-5 Strict...

January 16, 2020

Mob:

Folder in Bin Please  =) + Corrective Sheet 

FR: Quads/Hams x2m 

Band Groiner x50

Would you rather be able to bench 500lb or be able to run indefinitely without getting tired?

3 rounds

250m Row

Pike/Wall Walk + 5e Sh Taps 

Skill: Snatch

PVC 1x5 (½ RDL, Shrug, HP, PS,...

January 15, 2020

Mob: 

Folder in Bin Please =) + Corrective Sheet

Ring Deep Squat Breathing x5 breaths + 20 Cat Camels 

Ice cream cone or ice cream in a bowl?

9m EMOM

Min 1: 15 T2KB/K2KB

Min 2: 5 Inchworm + Push Up

Min 3: 15 Band Tri & Facepull 

Skill: Toes to Bar

4 Sets 

5 Strict T2B + 5 Bar Ki...

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Absolute Performance,  4545 Transit Rd., Williamsville, NY 14221

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