A warm happy birthday to my sister-in-law, Aunt to my children, new Mommy to baby Jack, 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… and it is not Jack, hahaha! 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!
Fitness-Strength-Community
WARM UP:
100 Jump Rope Singles
10 Bumper Jacks 2″
10 Bumper Jacks 4″
Then:
3 Rounds
10 Pass Throughs
10 Good Mornings
10 Clean Shrugs
10 Clean Pulls
10 Front Squats
Then:
Hip Mobility
SKILL: (Gymnastic Capacity – T2B Test)
EMOM 7
6 T2B
*At min. 8 add 1 rep and stop on the 12th minute.
EX: 8 = 7, 9 = 8, 10 = 9, 11 = 10, 12 = 11
**Record your score.
LIFT:
Clean
Warm up to 60% 1RM
WOD: (Max Strength Test)
“RED HULK”
AMRAP 20
1 Clean (Start at 60% 1RM)
50 Double Unders
(Add 10lbs every round)
*Score = total tonnage and final weight lifted.
POST WOD:
Hip and Shoulder Mobility
