crystal and Dan

You all know the story of Dan Riggs. Proud father of Crystal Plouffe (Riggs), he joined Precision with the goal of losing some weight for her wedding. He did that and more, and in the process inspired many! I wanted to share this excerpt that I wrote a few months ago regarding Dan:

“You know so many of our competitors label Precision CrossFit as the “Competition Gym.” They do this as a way of covering up their short comings. This can be due to a lack of programming knowledege, coaching abilities, or bussiness savvy. One thing I can tell you about Precision is that when you walk in… it is never what you expect. Yes, we do have superior athletes. However, they are but a small inspiring part of who we are. We have athletes, yes, I call them athletes, from all walks of life that make up TEAM PRECISION. We are not a competition gym. We are a gym that does its job. That focuses on the little things to offer a superior product to our members. Due to this, we have stories of triumph that go well beyond the boundaries of going to the California Regional, The CrossFit Games, or the USA Weightlifting Nationals. We have stories like Dan Riggs, father to Crystal Plouffe (Riggs) who wanted to lose weight for his baby girl’s wedding. In doing so, Dan found a second home, and with the fantastic coaching of Hunter Knowles, Jose Cobian, and Daimino Stewart he managed to lose well over a hundred pounds. What is even better is he still continues to lose. He becomes healthier and healthier each month, with a ton of energy to play with his grandkids, and head to weightlifting meets to cheer on his little girl.”

Today is Dan’s birthday. Here’s to your best one yet, buddy. With health and love… Happy Birthday!!


A very happy birthday goes out to the beautiful and talented Kristin Seckar. Kristin is one of nicest and most humble people you will meet. Her friendly disposition and sweet personality might lead some to assume that Kristin is subdued, then the workout starts and this Regional athlete becomes ferocious, putting up big numbers and fast times. She is very talented with a plethora of skills that would make any coach excited to work with her. As each year passes, she continues to grow as an athlete. Her weaknesses are quickly becoming strengths as her work ethic propels her to success in all walks of her life. I really do enjoy coaching Kristin and seeing her progress. When she started with us about a two and a half years ago, I could see how much untapped talent she had. Now she has competed at the top level, impressing those watching time and time again. There is not a challenge or a moment too big that Kristin will not excel in, which is why the Wall of Blue has enthusiastically named her…”The Closer.”

I have told this to many, including Kristin: there is nothing that she cannot do when she sets her mind to it. Success comes to those that never stop working. It comes from hours and hours of working on your craft, whatever it may be. It comes from an unwavering ability to stare adversity in the face and take challenges head on. Kristin is this kind of person. Being a phenomenal, hardworking athlete is just the tip of the iceberg for Kristin. There is far more to her and she continues to accomplish much in her personal and professional life as well. Enjoy the day, Kristin. Happy birthday!!



400 M. Run / Row

2 Rounds

10 Hang Cleans

10 Front Squats

10 Push Jerks

10 Bumper Jacks


5 Min. of Hip Mobility



ODD: Plank Complex

:30 Forward

:30 Alternating Leg Raises (Left Up, Right Up, Etc.)

*Work from the hips.

EVEN: 10 OHS (95/65) (75/55) (65/45) (55/35)

*Work Speed and positioning


Back Squat

3 @ 80%

2 @ 90%

1 @ 95%

*2 Rounds 3-2-1, then 3-2-1.



For Time


Thrusters (135/95) (115/75) (95/65) (75/55)


Burpee Box Jump Overs (24) (20) (12)


Mobilize & Stretch

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