ANNOUNCMENTS! (PLEASE TAKE NOTE)
#1:
PARKING
You have all been doing an extremely good job with parking in regards to the gym. Lets please continue this by not parking next to the mail boxes in the evenings before 6pm and on Saturday mornings. In addition please park in the back of the gym as there is plenty of parking. This especially needs to happen for those of you planning to spend several hours at the gym. All coaches and employees of Precision CrossFit will be required to do so from now on. Thank you!
#2:
GOOD BYE HUNTER
As many of you know our beloved Coach Hunter got into the Santa Monica Police Department and will begin the Academy Monday, November 17, 2014. That means that this is Hunter’s final week with us! I know it is extremely bitter sweet as Hunter is part of the reason why Precision is what it is. He is and always will be a huge part of the gym and its community and although we are loosing a great coach and phenomenal person we could not be more proud of him. Hunter will be teaching many of the classes this week to say good-bye and when he is done with the academy I am sure we will see him again. In addition, a get together in Hunter’s honor will be arranged for this coming Sunday. Please check the blog and social media outlets for more information regarding this. Also be sure to give Hunter a big hug and wish him well. For those of you wondering Coach Jose Cobian will be taking Hunter’s place and we could not be luckier to be replacing a stellar coach with another.
#3:
BATTLE OF THE BOXES
We are so excited for this competition and as of now we will have over 50 Precision athletes competing! This competition will be a blast with the main focus being that of FUN!! This being said lets have a big showing and make an awesome presence. Lets try and watch as many teams as we can compete and invite as many people as you can to head on out. Parking is $5 at the Ventura County Fair Grounds. In addition, we call ourselves the “Wall of Blue” so lets be that this weekend. Everyone do your very best to wear Precision blue! Lets really try and ask your friends and family to do so as well. We have tons of shirts in stock for any of those that need one. Let’s do our very best although we won’t be made at you if you can’t, hahaha. Thank you!!
Fitness-Strength-Community
WARM UP:
400 M. Run / Row
2 Rounds
10 Pass Throughs
10 OHS
10 Good Mornings
10 Snatch Balances
Then:
Mobility
SKILL:
3 x 3 Weighted Strict Pull Ups
Pair With
3 x 20 Hollow Rock Sit Ups
LIFT:
Back Squat
3 @ 80%
2 @ 90%
1 @ 95%
*2 Rounds 3-2-1, then 3-2-1
WOD:
“B.O.B. PREP WOD 1”
MEN:
For Time:
50 KBS (70/53) (53/35) (44/26)
1 Min. Break
50 Box Jumps (24/20) (20) (12)
1 Min. Break
40 Hang Power Clean (95/65) (75/55) (65/45)
1 Min. Break
40 Burpees
1 Min. Break
30 Thrusters
1 Min. Break
30 Pull Ups
WOMEN:
For Time:
50 Box Jumps
1 Min. Break
50 KBS
1 Min. Break
40 Burpees
1 Min. Break
40 Hang Power Cleans
1 Min. Breal
30 Pull Ups
1 Min. Break
30 Thrusters
POST WOD:
Shoulder & Hip Mobility
