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:

August 12, 2020

Thursday 8.13.20 

QOD: Crunchy or creamy peanut butter? ? 

Mob: 

PVC Front Rack Stretch x45s ea  

EMOM x6m 

Min 1: MB Clean x10 

Min 2: Knee Tuck to KB x12-15

Min 3: Alt Rev Lunge x8e 

Skill: Clean Tech 

1x5 PVC/BB Oly W/U (½ RDL, Shrug, HP, PC, Squat Clean, Front Squat) 

E...

August 12, 2020

Wednesday 8.12.20 

QOD:  You’re at a fancy restaurant, do you get surf or turf? (no combo)?

Warmup:

½ Kneel Ankle Dorsi-Flex Stretch x30s ea  

Dynamic W/U 

Single leg GB x10e

Double leg GB x10

Spiderman w/ reach

Hip series x5e (fire hydrant, straight leg scorpion, backwar...

August 10, 2020

Tuesday 8.11.20 

QOD: Would you rather lose and eye or lose a hand??

Mob:

PVC Pass Throughs x45s + PVC OHD Squat Hold x30s 

3 rounds 

30s Mt Climbers 

15s Rest 

30s Low Squat Hold 

15s Rest 

30s Plank 

15s Rest 

Skill: Snatch Tech 

1x5 PVC/BB Oly W/U (½ RDL, Shrug, HP, PS, OHD Squ...

August 10, 2020

Monday 8.10.20 

QOD: Ice Cream, Frozen Yogurt, Shaved Ice?

Prone Scorpion Pec Stretch x30s ea + Puppy Dog Stretch x45s 

3 rounds:

Pike walk/ inchworm walk x 5

High plank shoulder tap w. Plate on back x 8 each

KB RDL x 10

Skill: Handstand Skill

EMOM x 6

Min 1: Pike HS hold x 30...

August 7, 2020

Saturday 8.8.20
QOD: Blanket or Sheets?

Mobility: 

PVC front rack stretch x 1 mi each side as a group

5m AMRAP 

KB RDL to DL x10 

1 Arm KB FR Squat x8e 

KB Deadbug x5e 

Skill: Clean Tech 

1x5 PVC/BB  Oly W/U (½ RDL, Shrug, High Pull, PC, SC, FS) 

EMOM x 5

3 Position Power C...

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

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