A very happy birthday to our bad ass Master’s athlete Jeff Goldberg! Jeff has grown by leaps and bounds since coming to Precision last March. He is a true competitor, a phenomenal person and a huge part of PC. I have loved watching Jeff grow as an athlete. He has an uncanny work ethic and doesn’t have an ounce of quit in him! Enjoy your day buddy your now one step closer to that 45 year old age category, hahaha!!
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WEEKEND EVENTS!
We have two competitions going on in So Cal this weekend in which we have people competing. Head out and show your support, Wall of Blue!!
BABE BRAWL TANDEM FEMALE COMPETITION
Where: CrossFit Code 3, 1450 W 228th St #5 Torrance, CA 90501
When: Saturday, December 7th, 2013 from 8:30am to 2:30pm
Spectators are free!
We have two teams! Christina and Lizford & Michelle and Claudia! Head on out!!
SILVER FOX MASTERS COMPETITION
Where: Red Wolf CrossFit, 7383 Harriman Circle, Huntington Beach, CA
When: Saturday, December 7th, 2013 from 8:30am to 2:30pm
Spectators are free!
We have two athletes competeing! Lynn Gay & Greg Smiley!
WARM UP:
5 Min. of Work
Row / Erg 10 Calories
*Alternate the entire 5 Min.
Then:
Mobilize
SKILL:
7 Min. of Rope Climb Technique Work
LIFT:
Back Squat: (New 1RM)
6 x 1 @ 90%
*If you did not max last week please do so.
WOD:
“JEFF”
15 Min. AMRAP
2 Rope Climbs
10 Burpee Box Jump Overs (24/20) (20/12)
15 wall ball 10′ target (20/14) (16/10) (14/6)
POST WOD:
Roll and Stretch
