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:

March 31, 2020

Mobility: 

Dynamic W/U: 3 rounds 

30s Each Exercise 

Jumping Jacks

Froggers 

Plank w/ Tap 

Glute Bridge 

Squat Thrusts 

WOD: "Never Ending Story" 

EMOM x 30

Minute 0-10

Odd: 8 BB Deadlifts (Light)/1 Arm DB/KB DL (Fl) x16/16 Backpack Swings 

Even: 8 BFB/Burp Facing DB/KB/Backpack 

M...

March 30, 2020

MOBILITY:

EMOM x 12

Min 1: Inchworm + push up x 30s

Min 2: 3 Kick up to a hand stand on wall +  

20 s hold on last rep OR Wall Facing 

Hold x30s OR :30s plank up downs

Min 3: Alt BW V-Ups x30s

Min 4: Jog x30s

Strength: 

On a BB or DB 

5 rounds 

3 strict press+ 3 push press +...

March 29, 2020

Mob: SB Feet/Calves x2m 

3 rounds:

10 Bar kips or 10 Hollow body rocks +10 superman rocks

Lateral Step up x 5 each

Spidermans w. Reach x 5 ea

Hip flexor Drill x 10

Skill: TTB Skill 

EMOM x 12 (if you have a pullup bar)

Min1: 3 T2B

Min 2: 6 T2B

Min 3: 9 T2B

Min 4: 12 T2B

Min 5: sta...

March 29, 2020

REST DAY 

ROMWOD

Walk

Bike Ride 

Run 

Anything to recover!

March 27, 2020

Mobility:

FR: Quads, T-Spine

Piriformis Stretch x60s ea 

Lateral Lunge Hold x30s ea 

6m AMRAP:

5e Lateral Lunge/Lateral Step-Ups

5e Alt BW V-Ups 

20-30s Low Pushup Hold  

Skill: Clean Tech 

5x3 BB Hang Squat Clean

Or 

5x3 ea side DB or KB Hang Squat Clean 

Or 

5x8 PVC/Broom St...

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

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