June 7, 2018

Looking for a fun program to keep your kids fit and active this summer? CrossFit Kids AP combines gymnastics, bodyweight calisthenics, and weightlifting elements to develop your child's cardiovascular endurance, speed, agility, power and coordination. Open to B...

May 10, 2018

AP members, Ingrid & Brian "Briceps" Charlton have cordially invited you to help celebrate the AP interns as they graduate to the next step of their careers!

Join us this Saturday, May 12, 2018 from 12pm - ???

157 Viscount Drive, Williamsville, NY 14221


May 9, 2018

Mob:SB Piriformis/Hip Flexor x2m + All 4 Belly Lift x5 breaths (Would you rather go into the past and meet your ancestors or go into the future and meet your great-great grandchildren?)

Warmup:2 rounds

Pushup Into Inchworm x5

TKEs x25e

Counterbalance Squat x10

Skill: HSPU


May 9, 2018

Mob: BB Calf/Foot Smash x2m + 90/90 Hip Lift x5 breaths

(QOD: How many meals did you eat yesterday?)


Dynamic W/U x5m

Ladder Drills x5m

Skill: Clean Tech

1x5 PVC/BB Oly W/U

5x 1 PC + 1 SC @70-75%

Strength: Tempo Front Squat (511) 5x3 @ 65%

WOD: 3m AMRAP of

30 DU

10 DBS (50...

May 8, 2018

Mob: BB Trap Smash/Pec Smash x2m + Deep Squat Breathing x5 breaths (Would you rather travel the US and see the sights in a motorhome or by plane?)

2 rounds:

KB BU Arm Bar w Rot x8e

Lateral Bear Crawl x10y (w/ 5 lb plate on back)

Band Tri Ext x15

Skill: Strict Press

1x5 PVC S...

May 4, 2018

Click here to view them! Or head on over to John Parascak Photography to view High-Quality FULL RESOLUTION images without logos or watermarks. There you can download them or order prints. Thank you, and don't forget to follow John on Instagram @jpphotog

May 4, 2018

Skill: Snatch tech

Pvc oly warm up 1x5

BB oly warm up 1x5

EMOM full snatch x 8 x1

Min 1 &2 @70%

Min 3 &4 @ 75%

Min 5-8@ 80%

Strength: Snatch Grip DL 4x3 @ RPE 7


Wtd Ring row x10

Goblet step up x 8 ea

May 2, 2018

Mob: Softball Piriformis/Hip Flexors + 90/90 Hip Lift x5 breaths (QOD: What time did you go to bed last night?)

Mob: SB piriformis/SB infra 2x10 ea

90/90 hip lift x 5 breath

Warmup: 2 rounds

Box Jump x 5

Goblet squat x 10

Ring facepull x 10

Skill:Power Clean

Oly w/m 1x5 each P...

May 1, 2018

WOD: “Jerry”

1 mile Run

2k Row

1 mile Run

Time Cap (30m)

April 21, 2018

Mob:SB hip flexor/ quads

90/90 hip lift x 5 breaths (whats your fav kind of ice cream?)



Med ball clean x 10

Plate Counterbalance Squat x10

Jog 200

Skill: HPC

1×5 PVC oly w/u

1×5 BB oly w/u

4×3@ 65-70%


3 rds

Wgt plankx 1 min

Incline chest supp.

row x 10-12

WOD 3...

Please reload

Featured Posts

5 Tips to Deadlift 700lbs

August 5, 2019

Please reload

Recent Posts

October 23, 2020

October 22, 2020

October 21, 2020

October 20, 2020

October 19, 2020

October 18, 2020

October 16, 2020

October 15, 2020

October 14, 2020

October 13, 2020

Please reload