A warm happy birthday to my now sister-in-law, Aunt to my children, and overall bad ass Katie Tromello (Crowe). Obviously, I know Katie quite well and we as a gym could not be happier for all of her accomplishments. She works hard in all avenues of her life including taking care of that big baby of hers… oh wait that is her husband, haha. Not many brother-in-laws get the opportunities that I do with Katie. I know her on a different l level being her coach as well. We have gotten to experience so many awesome moments together as coach / athlete. What is cool is that I will get to experience all of the awesome personal accomplishments as a close family member as well. The Tromello family is the definition of a remarkably close family. Having this bond with Katie to begin with just makes the family even stronger. In more ways than one… see what I did there! It also nice that my wife as a friend that she can talk to about the crazy Tromello brothers in all our glory, hahaha. It is awesome to see how close they are as well. Happy Birthday little sis from all of us a Precision CrossFit. Enjoy the heck out of your day!!




400 M. Run / Row

2 Rounds

10 Muscle Snatch

10 OHS

10 Behind the Neck Jerks

10 Snatch Balance


Hip and Shoulder Mobility


Supine BB Row

3 x 10 (Place Feet on a box if easy)

*Remain Hollow

Pair With:

3 x 3 Weighted Ring Dips



3 Snatch

(Rest the remainder of the minute)

Men: Work from (45-85% 1RM)

Women: Work from (45-85% 1RM)

*Progressively add weight accordingly based on comfort level

**Proceed to load up to your WOD weight.


“CROWE” (You will always be Crowe)


Squat Snatch (185/125) or 80% 1RM

Muscle Ups

*Sub. MU for 10-8-6-4-2 Ring Dips / Straight Bar Dips / Parallette Dips


Shoulder Mobility


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