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:

May 24, 2020

Mob: 

3 rounds 

Spiderman w Reach x30s 

Pushup to Inchworm x30s

Air Squat x30s 

Run/Walk/Row/Bike x1m or 10-15 Squat Thrusts/Mod Burpees 

WOD: “Murph @ Home”

CrossFit 

1m Run/Row/Bike (120/80) 

20 Rounds of

5 Pullups/Situps 

10 Pushups

15 Air Squats 

1m Run/Row/Bike (120/80) 

Or ½ M...

May 23, 2020

Rest Day 

Run 

Walk 

Hike

Swim 

ROMWOD 

or Just Rest!

May 21, 2020

Mob:  

8m AMRAP

Stability Ball Reverse hyper x 20 / or 20 supermans

Squat + reach + Good Morning x 5 total

30 DU/SU/Line Hops/Step-Ups 

Strength:  Back Squat

If you have a BB

4 x 2 @ by feel 

Then 3 rounds:

Elevated 1 leg glute bridge x 10 each

Single Leg Suitcase x 8 each

No BB 

...

May 21, 2020

Thursday:

QoD: What’s the last thing you regret purchasing?

Mob: 3 rounds x 30 s each

Ballistic Ham stretch

Reverse lunge to twist each side

Standing leg swings

Piriformis Skips

Mtn climbers

Skill: AB Circuit

12 Min EMOM

Min 1: 30 s Toe touch

Min 2: 30 s Leg Lift/Rev Knee Tuck 

Mi...

May 19, 2020

QOD: What restaurant did you get takeout from last?

Mob: 

Cat/Camels x20e 

8m AMRAP 

PVC OHD Squat WF/WF Air Squat x10

Wall/Pike Walks/Inchworm Walks x3

SL RDL x5e 

Skill: Snatch Tech 

EMOM x5m 

If you have a BB: 

X3 (ak) Power Snatches @ by feel 50-60%

If you have a DB/KB:

X3ea H...

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

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