Where do I start with a guy who has meant so much to me over the years? I met Jose seven years ago since we work together at Harvard-Westlake. He came in to meet one of the strength coaches who was into CrossFit in order to try it out for himself. After a tough first go around, Jose was destroyed. In fact he was so wrecked that he went home early from work. I remember thinking this guy will never do CrossFit again, then a few months later I ran into him and found that he had joined Brick CrossFit and was loving it. We would see each other often in passing at various event and we would always be very cordial and happy to see each other. Then when day I ran into Jose at a summer meet, he looked noticeably different. He had lost a ton weight and his coloring was yellow. I knew something was wrong. We actually spoke for the first time as coach and athlete–the first of many conversations that would change both mine and his life forever. 

I believe everyone comes into a person’s life for a reason. Jose came into my life to challenge me to help a friend beat cancer. I came into his life to give him hope. Eventually, it became about more than that. Eventually, it became about love and respect. It became about bettering ourselves through experiences we would both have together as coach/athlete, coach/coach, and in the constant positive support of each other. He showed me what true strength really looked like; I showed him what the word perseverance meant. 

In the years that have passed Jose is now a cancer survivor. He gives me a ton of credit for helping him beat cancer and for making him the strongest he has ever been. I read something earlier that I really loved that rings true for my relationship with all my athletes. I get a ton of credit for my programming. In fact Jose is the man that coined the hashtag #tromelloprogramming. But it is not the programming that makes an athlete do spectacular things–it is the relationship that that athlete has with his coach, that bond of trust and compassion that can’t be broken. I choose to have meaningful relationships with my athletes. In return they thrive and in Jose’s case they overcome a significant obstacle. 

Today, Jose is still my friend. He is now a member of Precision and has moved to the area to be closer to the gym. His personality is a huge reason why so many love our community. He is a staple a the gym, a face I see everyday, a reminder of what it is like to overcome adversity. He is a someone that I truly care about. Today, I want to wish him that happiest of birthdays and many more to come. I remember the day when a next birthday seemed bleak. Enjoy all those that love you, my friend. I sure do. 

Fitness – Strength – Community


400 M. Run or Row

3 Rounds

10 Pass Throughs

10 OHS

10 Good Mornings


Shoulder Mobility


3 Rounds (At a walking Pace)

8 DB Strict Press

10 Bar Roll Outs

10 BB Split Jerk Presses

5 Bar Ice Cream Makers 

*Sub. Hollow Taps Accordingly.


Clean + Clean & Jerk

3 + 2 @ 70%

2 + 1 @ 75%

1 + 1 @ 85%

1 + 1 @ 90%

2 + 1 @ 75%

*Squat Clean & Jerk on all + reps.

**EX: 3 + 2 = 3 Cleans + 2 Clean & Jerks.



7 Rounds

7 Hang Cleans (185/125) (165/115) (155/105) (135/95)

7 Bar Facing Burpees


Roll & Stretch

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