I have always been a firm believer in the old saying “If you believe in yourself, you can accomplish anything.” Growing up, I never liked hearing the words no, can’t, and impossible. If anyone ever told me I couldn’t do it. I would always strive to prove that person wrong. This has been and will always be who I am. It is something that I will never change about myself as my parents instilled these beliefs in my brother and I early on. I like to take this same approach towards Precision CrossFit and all of you. Understand that when I coach you. I truly believe in my heart that you can do it. Whether you do it now or sometime in the future does not matter to me. So much can be said about the journey to get there. To hit that PR, get that first Muscle Up, or master that Olympic lift. Nothing can be accomplished without sacrifice, focus, or perseverance. If you remember the journey it makes the reward all that much sweeter. Understanding that you all will progress at different rates is crucial. Believing in yourself is crucial. This is why we are all attracted to CrossFit. We enjoy challenges and like to see progress. In training to get better, never sweat the small things and if you have a bad day just let it go. Come back the next session eager to improve and always find the good in each workout. As your coach I am here to push you and coach you to ability levels you never thought possible. Believe me I want it as bad as you do if not more. I believe in you. We at Precision all believe in you. If you’re having a bad day we will be there to pick you up. If you fail we will make it a point to help you succeed. We will never let you compete without being coached and we will support you in all walks of your life. We are more than just a CrossFit we are an extended family forged together by common goals, interest’s, and sweat. Don’t let anyone ever tell you can’t. Always believe that you can. Always believe in yourself. Never say die. You do that and you will progress throughout your CrossFit journey faster than comprehensible. Here is to working out fast for time!


3 Rounds

30 Double Unders (90 Singles)

10 Air Squats

10 Push Ups


5 Min. of Mobility


3 x 3 Weighted Pull Ups

*Go as heavy as possible.


7 Min. to Find Max Strict Press



3 Rounds

1 Min. Max Effort at Each Station w/ 1 Min. Rest after each full round.

Wall Ball (20/14) (16/10) (10/6)

Sumo Dead Lift High Pull (75/55) (65/45) (55/35) (45/25)

Box Jump (20) (12)

Push Press (75/55) (65/45) (55/35) (45/25)

Calorie Row

*Add total reps for score.

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


Roll and Stretch

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