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.

CONFIDENCE

 BUILT 

HERE

 
 
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:

October 23, 2020

Saturday 10.23.20
QOD: Where’s your favorite place to nap?

Press-Ups x10 + Alt Bird Dogs x5e 

3 Rounds: 

30s Hollow Rocks 

15s Rest 

30s Squat Thrust 

15s Rest 

30s MB Clean 

15s Rest 

Skill:Toe to Bar

3 rounds:

Bar kips x 8

Hollow to alt v up x 8 ea

EMOMx 5

8-10 Strict Toe to Bar


W...

October 22, 2020

Friday 10.23 .20 

QOD: Would you rather every shirt you ever wear be kind of itchy or only be able to use 1 ply toilet paper?

2x15e Banded Facepull/Tri Ext/ER 

EMOM x 9:

Min 1: x8e KB Arm Bar Rotations

Min 2: x5 Tempo Pushups (311) 

Min 3: x10/8 Cal Bike

Skill: OHD Tech 

1x3e...

October 21, 2020

Thursday 10.22. 20 

QOD: What does your perfect breakfast look like?

Banded Pigeon Stretch x45s ea 

3 rounds:

KB Swing x10 

BW Rev Lunge x5e

Row 250m 

Skill: Lower Accessory Circuit 

3 Rounds

SL 2 DB RDL x8-10e 

Goblet Rev Lunge x8-10e 

DB 1 Arm Row x10e 


WOD: For Time

5k row

October 20, 2020

Wednesday 10.21.20

QOD: Online Shopping or In-Person Shopping?

2 x 25 Face pull/ tricep ext

5 Min AMRAP

Squat thrust x 5

Jog 100 

Inch worm w. Push up x 5

Skill: Pullup Skill

3 rounds: 

Hollow on bar w. Box x 5

Hollow hold x 20s

Hollow rock x 15

5 Min EMOM**

3 bar kips + 3 kipping...

October 19, 2020

 Coach Frank is Watching!!!

Tuesday 10.20.20 

QOD: What is the dumbest way you have been injured?

PVC Front rack stretch 1 x 45 s each

2 rounds:

Spider man w. Reach x5e 

Jump Rope x30s 

Clean Specific W/U

1x5e PVC/BB Oly W/U (Shrug, High Pull, PC, SC, FS)

Squat therapy on coach...

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

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