POST FALLS WEEK!!!

burpees...nuff said

This week the GK Football community will be out in Post Falls Idaho for our first game(s). I'm really exctited for our players and their families to have a good time on the trip as they will be going to the lake and Silverwood theme park, which I hear is pretty cool. The boys have been working really hard all off-season through spring ball and two-a-days just recently. Now it's time to leave it all out on the field for the next 3 months and then into the playoffs. Super stoked, can't wait!!!

So this week's schedule for those who are not in Idaho:
Class tomorrow (Tuesday) and Wednesday and hopefully Friday, pending if I make it back from Idaho. I will keep everyone informed on the APF facebook page. I will be leaving shortly after the 630 pm class on Wed. Thursday is our game and Friday morning I will be heading back to graham. It works out great that a large handful of our varsity games will be on thursday nights this season so Friday I expect everyone to be there talking about our awesome victory the night before. For the Friday games I will have to modify accordingly. Also JV games that I coach on  mondays at 4 we may have to have one big 630 class, or I need to find a sub. Either way I will let everyone know of the proceedings. Going forward I'm excited to be adding more equipment and growing our community. Keep spreading the word and working hard in training and with your recovery and especially your diet. And remember:

GO HARD, HAVE FUN, GET FIT  (thinking about putting this as the new modo on new shirts)

NEW BUMPERS!!!

Shout out to my good buddy Cole Honeysett for hooking it up with the bumper weights all the way from good ole California. Oh the fun we will have with these........................ sorry I just got lost in brainstorming all the possibilites.  Thanks Cole!!!

Everybody working hard and sweating it out at APF with some sumo's, wall balls, leg levers, and a whole lot more. Today we got after some power cleans and deadlifts with the new equipment. It really shows that good technique can get even better when you have the proper "tools". Really excited to see the continued progress of everyone as they start to feel more confident in their abilites. I expect to see some OG's come back and join the fun tomorrow. You know who you are!! haha

Dana showing amazing heart during this wod. Not jumping lunges, nor parkinsans can get in his way

Two-A-Days

Johnny rockin the pull ups after football pracitce

Really stoked to be getting some new equipment this weekend that will really help out the logistics at our gym. Everyone has been making great strides and I think this new equipment will enhance the progress significantly. As we push on and grow I'm thinking about adding some classes. I've talked with numerous people who said they can't make it til after 7pm. So I'm contemplating a 730 "workout with Brian" class. Where I can get my fitness in and at the same time teach and push everyone by leading by example. The other class in the works will be the 6am "before work" class. Got a few people interested in pursuing that one. So continue to spread the word about how much fun and improvement you are having and we will carry on with our grassroots movement!!

Dog Days of Summer

Good day of training at APF. Look forward to the upcoming training days and football tomorrow. Remember to stay hydrated and stretch out. Everyone worked hard today on their 400 meter time trials and push press & jerks looked good. Keep up the hard work

HYDRATE, HYDRATE, HYDRATE!!!!

Ladies and gentlemen please remember to comsume water consistantly throughout the day to keep your body nourished and hydrated. Not only because it will be a hot next couple of weeks but through all seasons, hot and cold, you should be drinking water. It is pivitol for enhancing fitness and improving overall health and wellness. I would suggest drinking two LARGE glasses of water as soon as you wake up in the morning. How do I know I'm hydrated you ask? The most helpful indicator is to check the color of your urine. If it is clear, you are most likely hydrated. The darker yellow your pee is the more DEhydrated you are. And if your pee is red with blood.. you should probably go see a doctor. Either way, I'm glad everyone is still coming to APF(battling the heat) and trying to get after it, have fun and get fit. We will be having new people joining the gym in the next few weeks so make them feel welcome and embrace them into our ultra-uber-hyper-winning community. Football is starting up here on Wednesday with two-a-days and our first game is in Idaho two weeks from Thursday. Hard to believe its already here. Everyone, coaches, parents and especially the players have been working really hard and we look forward to a successful season.

Saturday Workout Tomorrow & APF shirts are in!!!

pink girl cut T back

my coaching T back

LouAnn has gotten so much better at push ups!!

Johnny rockin the thrusters

Post workout recovery :)

Really excited to see everyone working hard and doing their best to make it in to APF to improve. Tomorrow morning I will be running through various stretching and diet topics to help enhance our fitness and better our overall health. We start at 10 and will go for as long as you'd like to hang out 

Man Maker Fun Day!!

LouAnn, Brady and Johnny enjoying man makers

Fun night at APF with a new exercise. Man makers!! which is a push up with each hand on a dumbell, followed by a row to the upper chest in the plank postition. Then a hop to the feet, then a squat clean thruster. Great all-around movement and everyone worked really hard. I'm looking forward to Saturday so continue to tell everyone you know. I will be able to pass out a small handful of APF t-shirts, and I'm excited to see how they come out. Thank you Kelli Thomas of Creatively Thinking.

wod: 5 rounds
5 man makers
10 hang power cleans 95/55

WODS in the Sun and Aug 11 reminder!!

Tell your friends, your family, your enemies. Tell anyone who would be interested in pursuing an exciting endeavor at APF. August 11th we will have a team workout, follwed by an informative stretching/mobility session and then a lecture/rundown of diet essentials and necessities. And what the heck, we may throw down a couple cold ones during that sesh :) I'm also hopeful our APF t-shirts will be in by next saturday. Remember, building a community is the most pivitol role I lead at my gym.

This week we worked really hard during the scorching heat (83 degrees!!!) holy crap. Keep your dilligent work with the training, recovery and diet. And remember to tell everyone how much you love working out with Brian at APF. Here are some pics from a workout during the week. For time: Run 800m, 25 deadlifts, 50 wall balls

Revis approving of LouAnn's wall balls

530 class doin work