The Chief!!

Fun to do some baseline running to see where we stand on our dreaded 400 meter runs. Nothing like putting out maximum effort on a 400m. Tonight's wod is one of my favorites. The Chief. Everyone's power cleans, push ups, and squats looked good. Nice efforts.

"The Chief"
5 sets: 3 power cleans, 6 push ups, 9 air squats

- 3 minute rounds, 1 minute rest btwn rounds

I'm looking to have a fun Saturday morning wod followed by some mobilty work to help educate everyone on pre and post workout stretching, for rehab and enhanced performance. Also a nutriton run down to help everyone get on the right page for maximal optimization :) I'm also looking to have some APF shirts made and pass them out on this Saturday. I'm thinking the 11th? Let me know what works for you guys. Thanks. Good job tonight.

LouAnn rockin turkish get ups last week!

Double Ups

Really happy with tonight's work with an excellent dynamic warm-up followed by the teaching of the push jerk and practice of kipping pull-ups and double unders I'm pleased to be seeing vast improvement in both double unders and kipping pull ups!! Tonight's workout was a good metcon..especially after last night's grinder.

12 minute amrap
10 double unders
10 med ball sit ups

Everyone did awesome. Good job Travis for being able to string together 10 in a row and LouAnn for doing two in a row for the first time. Keep up the hard work and make sure we all stay clean on our diets. Drink plenty of water!!

After everyone left I did some hand stand walks, power snatch and power clean work. Topping if off with:

for time: 200 double unders, 10 muscle ups- 4:15  fun :D

Double unders and med ball sit up throws

Lynette and I at Seaworld

Back in Graham!!

Had a nice vacation the last 10 days or so in California with the girlfriend. Got to see friends and family and soak up the sun. Now in Graham its back to focusing on making the gym better and my training not suck so much after all the pizza I consumed. Hopefully the weather stays nice as we all enjoy nice WODs out in the summer night. Tonight 530 class rocked a gnarlie metcon :)

15 minute AMRAP:
3 wall climbs
6 hang power snatches
9 squating box jumps

Very proud of the extraordinary effort from all my kick ass members.

Sorry I didn't take photos tonight, here are some cool ones from before I left, and some from my vaca:

In-n-Out. best Stuff on earth

wall ball destruction

LouAnn and Travis rockin the kettlebell swings

Great effort on knee raises

Overhead Squats and Ball Over Bars

Good job tonight to everyone who did work on their overhead squats and attacked the ball over bar exercise (B.O.B)

Welcome

I'm excited to start the All Pro Fitness blog where members and people in the community can be interactive. Stay tuned and feel free to comment on any of the posts.

-Coach Brian