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:

July 8, 2020

Mob: 

8 Min Amrap

Jog/Walk 200m 

Piriformis stretch x 5 each

1 leg rdl x 5 each

Gate swings x 10

WOD:18 min AMRAP

CrossFit Version: 

Run 400m

20 DB box step up/BW Box Step-Up 

10 ALt DB/KB Snatch/5 Inchworm Walk

Fundamentals Version: 

Run/Jog/Walk 200m 

10 BW STep-Ups

10 Alt DB/KB S...

July 7, 2020

Wednesday's Zoom Class Link: 

https://us02web.zoom.us/j/88054058290?pwd=U00yMElLK0k0Z2E3RWVHNWsvcXJTdz09

Meeting ID: 880 5405 8290
Password: 725620

Mob: 

3 rounds  

30 du or SU/PSU/Line Overs 

High plank/kneeling Plank w. Shoulder tap x 8 each side

Low/Kneeling push up h...

July 6, 2020

Mob: 

Dynamic W/U 

1 time through all

Hip series

Fire hydrant x 5 each

Hip circles x5 each way

Scorpions x 5 each

Spiderman x 5 each

Glute bridge x 20

Rev lunge x 5 each

Quad stretch x 5 each

Knee tuck to toe touch x 5 each

20 jumping jacks

20 mountain climbers

Skill: Core Work 

EMOM...

July 5, 2020

Due to Moving Classes Outdoors we will no longer be running Zoom classes, please check your emails/text messages for more info. Any questions please email goapnation@gmail.com 

Mob:

5 min amrap

Air Squat x 10

Alt deadbug x 5 each

Alt spider man w. Reach x 5 ea

Oly warm up

KB/...

June 29, 2020

Mob: 

EMOM x 12

Min 1: 20 s each dorsiflexion hold

Min 2: lateral lunge 5 each leg

Min 3: 30s SU/DU/linehop

Min 4:reverse lunge x 5 ea with twist

WOD: 20 min AMRAP

CrossFit Version

Odd: 40 DU

Even: 10 Burpees 

Fundamentals: 

Odd: 30-40 SU/PSU

Even: 10 Squat Thrusts/Mod Burpees 

Mod...

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

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