We would like to wish a very happy birthday to a man who means a heck of a lot to Precision CrossFit, Coach Hunter Knowles. Hunter is seriously the wheels that run the show at Precision. He is that friendly face in the mornings that coaches everyone with a passion unmatched. His dedication and persistence to making P.C. one of the best gyms in the Nation can be seen in every class he teaches. He is, in my opinion, one of the top young coaches in the game. He gets better every day and has a contagious thirst for knowledge and self-improvement. Hunter is only in the beginning of a long and successful coaching career. We are lucky to have him as Precision would be a very different place he had never walked through our doors. Let’s all wish Hunter and very happy birthday and kick his wod’s ass in his honor. Here is to Hunter!!


400 M. Row

3 Rounds

5 Push Ups

10 Sit Ups

15 Air Squats


5 Min. of Sand Bag Technique Work

-Pick up to Knees


-Hip Drive


Dead Lift

5 @ 65%

4 x 4 @ 70%




1000 M. Row

10 Sand Bag Ground to Shoulder (135/90) (120/105) (105/70) (90/50)

800 M. Row

10 Deficit HSPU (2 x 45 ‘s) (1 x 45’s) (1 x 25’s) (1 x 15’s)

600 M. Row

10 Dead Lifts (315/205) (275/185) (225/165) (205/135)

400 M. Row

10 Muscle Ups



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