A warm happy birthday to my 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 and has achieved great success both personally and athletically. She also does a great job of 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 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 get to experience all of her 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. It also nice that my wife has 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 at Precision CrossFit. Enjoy the heck out of your day!!



3 Rounds

10 Pass Through’s

10 OHS

10 Good Mornings


10 Y’s, T’s, & W’s


Shoulder Mobility


3 Rounds (At a walking Pace)

8 BB Upright Row

8 BB Skull Crushers

8 Close Grip Bench Press

8 Ring Dips (Add Weight Accordingly)


Full Snatch + Hang Snatch

2 + 1 @ 65%

2 + 1 @ 70%

1 + 1 @ 75%

1 + 1 @ 80%

1 + 1 @ 85%




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

Muscle Ups


Shoulder Mobility

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