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:

December 7, 2019

Mobility:

Folders in bin + correctives! :)

FR: Calves, T-Spine

Ankle Dorsiflexion x10e

(If you were stranded on a desert island, who’s one person you’d bring with you?)

Dynamic W/U x7m 

Skill: Box Jump

5x3 Seated Box Jump (Ascending) 

WOD: 2 Rounds

1:00 On / :30 Off

Push Up

2- KB...

December 6, 2019

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB Piriformis/Calves/Feet x2m 

Banded Knee Tucks x45s ea 

(When was the last time you laughed so hard tears came to your eyes?)

3 Rounds

X Band Walks x20y 

KB Deadbug holds x30s ea 

Skill: Snatch

1x5 PVC Oly W/U (½ RDL, Shrug, HP...

December 5, 2019

Mob:

Folder in Bin Please  =) + Corrective Sheet

FR: Lats/Thoracic/Quads x2m 

(Do you like pickles?)

2 Rounds: 

HB/ SM/ HBR x5e

Inchworm + Push Up

Seated Rope Footwork x5

250m Row

WOD: I Am the Captain Now

50-40-30-20-10

Calorie Row

50-40-30-20-10

Ab Mat Sit Ups

5-4-3-2-1

Rope Climbs

...

December 4, 2019

Mob: 

Folder in Bin Please =) + Corrective Sheet

FR: Lats, T-Spine

Banded Shoulder Swimmers x45s ea 

(What was your favorite band/song/artist in middle school?)

2 Rounds:

½ Kneel BU KB Press x8e 

Banded Lat Pulldown x15

SB Infras x10e 

Skill: Strict Press

1x5 PVC (Strict, PP, PJ...

December 3, 2019

Mob:

Folder in Bin Please  =) 

+ Corrective Sheet

FR: Quads/Hams x2m 

Banded Cat Camels x20 

(What restaurant do you get food at most often?) 

2 Rounds 

MB Clean x10 

KB RDL to DL x10 

Calf Stretch x30s ea

Skill: Power Clean

1x5 PVC Oly W/U (½ RDL, Shrug, HP, PC, HSC, FS)

1x5...

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

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