A happy birthday goes out to our very own coach, athlete, and avid book reader Jessica Goeser! Jess is that cheerful face that I look forward to seeing every day. Her presence helps make Precision feel more like home for many of us. When she is not around, it is obvious as the choice of music definitely improves greatly, hahaha! Jess has been with us since we opened our doors, and has grown tremendously in all avenues of her life. It has been a blast watching her progress into one of the top athletes in So Cal. She is an amazing role model for our children proving that you can be beautiful, smart, and athletic. I am very close with Jess personally, and really enjoy watching her success knowing just how much work she puts into everything. I often catch Jess playing with my children, and it really does brings me great joy. That fact that she would disrupt her training routine to give my kids a piggy back ride is a very special thing. One, because I know she cares very much for them and the second being her ability to not take working out too seriously. To Jess training is supposed to be fun. She doesn’t over stress anything. Taking a break to play with my kids is more important at that moment than hitting her next back squat. This is one of my favorite qualities about her. CrossFit is not life. It is just a sport that she chooses to take part in, nothing more. Enjoy the day, Jess. You earned it!!
Fitness – Strength – Community
WARM UP:
3 Rounds
10 Pass Through’s
5 Strict Pull Up’s
10 Sit Up’s
15 Air Squat’s
Then:
Shoulder Mobility
SKILL:
3 Rounds
1 Leg Less Rope Climb
1 Regular Rope Climb
*As soon as your feet hit the ground go right back up!
**Intermediate athletes try and keep your rest between reps short.
***Beginners = 7 Min. Of Rope Climb Technique Work.
3 x 6e DB Row
Pair With:
3 x 6 Weighed Strict Pull Ups
LIFT:
EMOM 10
3 Snatch
*Work up to a heavy triple.
WOD:
“GOESER”
For Time:
50 Double Unders
20 Power Snatch (75/55) (65/45) (55/35) (45/25)
20 Pull Up’s
5 Rope Climbs
40 Double Unders
20 Squat Snatch
20 C2B Pull Up’s
4 Rope Climbs
30 Double Unders
20 Power Snatch
20 Pull Up’s
3 Rope Climbs
POST WOD:
Shoulder Mobility
