Frantastic

fran action. dig it!!

LouAnn 200 + PR Deadlift

pull up action during fran

It's been a while since I posted, I apologize. Last Friday I could not have been more fired up to introduce "Fran" to my pupils. 21-15-9 Thrusters and Pull-Ups. Very impressed with the high intensity and energy level that surrounded the gym. I can tell everyone was feeding off each other's struggle and drive to finish the brutal endevour. Can't wait to re-introuce this famous workout again down the road. Very surprised and pleased on how drastically everyone has improved on their strength, technique, intensity, range of motion and other fitness aspects. I'm extremely excited for the future of the gym during the upcoming winter months and have everyone hit the ground running into the new year. As far as the GK football campaign, JV finished off the season with a 7-2 record and a top of the league, once again. Proud of the boys for getting it done and hoping they can all improve as the move on to varsity. As for the varsity, they finished with an impressive 8-1 record and are playing a home playoff game this Friday. Hope we can take care of business and roll onto the second round and much further!!

Amazing Grace..100% PR

Dominating Grace at the Friday tailgate WOD

Grace PR's!!

So another productive week at APF with everyone making progress. Very pleased with the consistancy in improvement that everyone has showed even while dealing with busy schedules and some small nagging injuries. If we continue to stay the course and grow together, I can only imagine the exciting possibilities. Not to mention the massive success our GK family has endured over the course of the season. I can tell you now that the boys really appreciate all the hard work and effort you parents have put in over the entire course of the year. That hard work is very reminiscent of the dilligence put into working out at APF. Let's keep forging ahead and building our elite, fit and healthy community!!

The Puyallup Pulverizer & New Developments

Friday tailgate wod fun

I lost 5 jump ropes this week in one day..its ok as long as everyone gets better at double unders

LouAnn rocking her APF shirt. This week she deadlifted 185 three times, touch and go. Her previous one rep max was 176. Excited to see everyone getting better

Although I've tried to post at least 2-3 times a week, it turned to be the sunday update blog. Everyone better stay tuned for big events that will take effect the next couple weeks and only get better as the we progress into 2013. I need everyone to give me feedback and keep me informed on all their progress. Here is what I'm looking to introduce.

ALL-PRO BOOTCAMP:
This program will be an hour long drill runned, task-oriented class that will always be on the move and will include various movements and exercises that will be to my cadence. Much like a real boot camp it will start early in the morning (5:30 & 6:30 am). I'm really excited to "get back to my roots" and have a great time inside my shop box early in the morning this winter. For more information about this program, please contact me.

ALL-PRO TRAINING CAMP:
I'm really excited to be introducing this cutting edge program this winter. Specifically for athletes, and competitive crossfitters, this program will be after the 5:30 & 6:30 classes. The APTC will be very sports specific for not only my specialty in football, but all sports. For more information about this program, please contact me.

Brave Basher

The high, positive energy in the shop box this week was extremely contagious and really reflected in some excellent performances. Not only in the gym did this occur but in the stands on friday night's game against our rival Bethel where our Eagles pulled off a huge 35-28 emotional win which put this 2012 team in the history books. Very happy and proud to be a part of this with our players, coaches and parents and many more contributing to the success of the team. Let's keep these good vibes going into the fall!!