Precision CrossFit please welcome baby Porter Wayne Knowles 7lbs. 10oz. to this world. Porter was born on Saturday April 13, 2013 at 3:00pm. For now, Porter looks like his beautiful Mother Ayse, as both are doing just fine. Hunter is a proud Daddy, rightfully so, and cannot wait to get his whole family back home. He is ecstatic to start to this new journey in his life. Hunter and Ayse congratulations! Porter is beautiful and we could not be more happy for you. Welcome to gym baby #3!!

Fitness-Strength-Community

20130414-154159.jpg

20130414-154258.jpg

WARM UP:
4 x 500 M. Row

*On sets 2-4, Men try and maintain a 1:45-1:50 pace. Women 1:55-2:00. Do the best you can and have fun!!

Then:

5 MIN. of Hip and Shoulder Mobility

SKILL:
EMOM 6 MIN.

ODD: 5 C2B Pull Ups

EVEN: 10 H.R. Push Ups

LIFT:

Front Squat

2 @ 75%

2 @ 85%

1 @ 90%

3 x 1 @ 95%

WOD:
“PORTER”

7-5-3
Power Squat Clean (185/135) (165/115) (155/105) (135/95)
Ring Muscle Up’s

*May sub Ring M.U. for M.U. Band Transitions, Jumping M.U. or 14, 10, 6 C2B Pull Ups only.

POST WOD:
Shoulder Mobility

Recent Posts