A very happy birthday to Super Mom Kelli Millwood! She has been with us for well over 3 years now and continues to make significant gains. Not only has her CrossFit and Weightlifting abilities progressed but she looks incredible having lost all her baby weight and then some. She is one fit Precision Girl!! Kelli is a sweet, caring person who is always around to lend a hand whenever she can. She also just recently got married! So many awesome things for you Kelli. Enjoy your birthday with three of the best gifts one could ask for; health, family, and love. We love you. Enjoy!
An additional happy birthday goes out to Collin Kawaguchi! Like Kelli, Collin too has been with us very several years. In fact, Collin started with us at our original location in Westlake. He has judged for me and lended him time on countless occasions at various Precision events. He does not say too much until you get to know him. Then you find out what an amazing human being he is. He is caring, kind hearted, and generous. Once again, another phenomenal individual that make up the Wall of Blue. Have and amazing day Collin. Happy Birthday!
Fitness – Strength – Community
WARM UP:
400 M. Row
3 Rounds
10 Air Squats
5 Inch Worms
10 Scorpions
SKILL:
ADV: 3 x 15 Unbroken C2B Pull Ups
INT: 3 x 15 Unbroken Pull Ups
BEG: 3 x 10 Pull Ups
*Sub. 3 x 5 Pull Up Negatives accordingly.
Pair With:
ADV: 3 x 15 Unbroken Ring Dips
INT: 3 x 10 Ring / Straight Bar Dips
BEG: 3 x 5 Dip Negatives (As slow as possible)
LIFT:
EMOM 10
3 Strict Press
(Rest the remainder of the minute)
*Progressively add weight accordingly based on comfort level.
WOD:
“DEATH BY BURPEE”
Perform 1 Burpee the first minute, 2 Burpees the second minute, 3 Brupees the third minute, and so on until you can no longer perform the prescribed amount of Burpees within that minute. GET SOME!
*We will start on MIN. 3!!!
POST WOD:
Roll and Stretch
