gregfordsnatch GREGLONNIE

I want to wish a very happy birthday, from all of us at Precision CrossFit, to one of our favorite people Gregford Shimpff. Besides his stellar good looks, feverish smile, amazing body art, and knack for movie quotes, Gregford is one heck of a good guy. He is a teacher of men, whom always remains positive seeing the outmost good in all people. He takes everything in stride and always with a sense of humor. Many of you do not know this but the man who convinced me it was time to open up Precision a year ago was Gregford. I had been thinking about it for some time as it was always on my mind. One day in early February of 2012 I had a conversation with Gregford that completely convinced me that it was time. I do not fully re-call the conversation or what was said, but this solitary moment forever changed my life. A year later here we are. Precision CrossFit is what it is today a forever growing, striving community looking to bring the best out of everyone in all aspects of life. Who knows what February 25, 2013 would be if Gregford, and I did not have this conversation. I consider Gregford to be a very dear friend and I owe him more than he could ever imagine. My parents always raised me to believe that relationships can single handily scope a person’s life. This one sure as heck has. Happy Birthday buddy from all of us at Precision CrossFit you are our brother. Have a fantastic day!

WARM UP:

4 x 250 M. Row

*Keep a solid and consitant pace on reps 2-4

Then:

5 Min. of Hip Mobility

LIFT:

Front Squat

2 @ 75%

2 @ 80%

2 @ 85%

2 @ 85%

2 @ 85%

2 @ 85%

WOD:

“FRANKENCHIPPER” (Courtesy of Gregford)

FOR TIME:

500 M. Row
400 M Run
21 KBS (53/35) (44/26) (35/18)
12 Pull Up’s
50 Thrusters (45/35) (35/25) (25/15)

Then:

3 rounds of (Cindy)

5 Pull Up’s

10 Push Up’s

15 Air Squat’s

Then:

30 Box Jumps (24/20) (20/12)
21 HSPU
30 K2E’s
30 Double Under’s

WARM UP:

Shoulder Mobility

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