Continuous Progress

Everyone I know and spend my time around are all hard working, amazing, unique individuals. Everyone, along with myself have super busy schedules with work, kids, sports etc. That is no excuse though for me not posting more consistantly on this blog. Everyone's efforts should be displayed on this page on at least a bi-daily basis. This week we set some first time PR's (personal records) on our front squats, deadlifts and power cleans. Was really happy to see everyone's dilligent work on thier technique come to fruition in a performance setting. My APF'ers also showed a ton of heart and grit in grinding out a hero wod on 9/11. The key to our success is to come as consistant as possible and maintain a healthy diet. Also remember to tell as many people as you can about APF and continue to build our community of healthy patrons in graham.

AMAZING GRACE!!

Last Friday we had a rockin early 3pm "GK tailgate" wod where we got after Grace. 30 clean and jerks for time 135/95. So stoked to see everyone getting after it with high intensity and excellent technique. I believe our insatiable energy carried over to our game that night because we won big 28-12!! Looking to use our new weights, pull up rig and boxes as we introduce new people to our awesome gym.

Exciting new gym remod

Super stoked to finally have a hyper legit pull up rack inside the shop box at APF. With a whole weekend's help of our friends and family we were able to assemble this awesomeness. Starting to make some big changes at our gym and looking to bring in some new faces. Our current members are working really hard and its awesome to see some old faces coming back, trying to work out schedules with football and school starting. Tuesday we had a good workout burner to get everyone back into it.

3 Rounds: 10 jumping pull ups, 20 push press75/45, 30 air squats

Friday we will have a 3pm GK-APF "tailgate party" wod to get us feeling good before we take on Curtis. Looking forward to seeing everyone there. GO EAGLES!!

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