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 13, 2019

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB: FR Quads/Hams x2m 

Do guys look better clean shaven or with facial hair?

Dynamic W/U x7m 

Skill: Back Squat

2x5e 

Air Squat 

KB Goblet Squat 

Empty BB 

W/U 2-3x 5 @ 30-40% Back Squat 

Strength: Back Squat 

3x8 @60-65% (3 sec low...

December 12, 2019

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB:Infras/Pecs x2m 

Ring Deep Squat Breathing x5 breaths 

What is your favorite “holiday” food?

2 Rounds

Wall/Pike Walk x3 + 10s Hold

Low Ring Hold x10-20s 

Scap Pushup/Pullup x10 

Strength: Pull Up

4x5 @40-50% 1RM StrictPull Up

+S...

December 11, 2019

Mob: 

Folder in Bin Please =) + Corrective Sheet 

Ankle Walks x50y ea 

Do you tuck your sheets under your mattress when you’re asleep or leave them untucked?

2 Rounds:

PVC OHD Squat x10 

Calf Stretch x30s 

KB Deadbug x30s ea 

Skill: Snatch

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

December 10, 2019

Mob:

Folder in Bin Please  =) 

+ Corrective Sheet

Banded Shoulder Swimmers x2m 

Have you put up a Christmas tree yet?

Yes or No

2 Rounds 

5 FG Ring Row + 5 Ring Transition

Band Tri Ext + Facepull x15e

Hollow Body x10 + 20s Hold

Skill: Strict RMU

EMOM x5m 

1 Strict MU 

or 

3-5 R...

December 9, 2019

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB: Piriformis/Hip Flexor x2m 

How do you plan on clearing your driveway this winter?

Shovel:

Snow Blower:

Plow Service:

2 Rounds:

Box Jump/Step-Up x5

X Band Walks x20y 

MB Clean x10 

Skill: BB Clean

1x5 PVC Oly W/U (½ RDL, Shrug, H...

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

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