We would like to wish a very happy birthday to Laura Novak! Laura and her husband Mario have became huge parts of the Precision community. To the point where I consider their opinions and thoughts to be extremely valuable. They are both so eager to learn and willing to try new things. I have found Laura to be an extremely patient person with a heck of sense of humor. I love hearing her one liners and that funny go-lucky attitude of hers will put a smile on anyone’s face. Did you all know that Laura is a school principal? I find this to be so cool especially with my background in education. On the athletic side of things, Laura has gotten quite good at the movements… and really strong! Although, she has had a few injuries she still continues to improve every year, and it is so impressive to watch. She has often put up weight in workouts where I do a double take at the whiteboard. I really am very proud of her! You are awesome, Laura! Here is to another fantastic day!!
Next up but certainly not forgotten we would like to wish a very Happy Birthday to the matriarch of the Pena family, Mrs. Angie Pena! Angie and the family have been with us since we opened our doors and are a huge part of the Wall of Blue. Besides being a lovable person she is one bad ass CrossFitter having repped PC in several competitions a while back and placing! I am sure if she ever decided to compete again she would absolutely crush it. Sometimes you can find this Mother of 5 casually doing bar muscle ups before and after the noon classes, hahaha! She has many of the 12 movements of CrossFit down and is extremely deceiving! Angie is a fantastic Mother, and like Laura was also involved in Education being a former Teacher. Have a wonderful day Angie from all of us at P.C. Thank you for being you!
Fitness-Strength-Community
WARM UP:
400 M. Run or Row
3 Rounds
10 Pass Throughs
10 Good Mornings
10 Clean Extensions
10 Clean Pulls
10 Front Squats
10 Push Ups
Then:
Mobility
SKILL:
EMOM 12
MIN. 1: ADV/ INT = 8 T2B / BEG = 8 Knee’s to above Hips
MIN. 2: ADV / INT = 5 HSPU w/ a 3 Sec. Hold at the Top / BEG: 5 Box Piked HSPU
MIN. 3: 40 Double Unders (50 Singles)
LIFT:
EMOM 10
2 Cleans @ 65%
*You may work heavier or stay at 65% the whole time.
WOD:
“022117”
E2MOM… Until Failure (7 rounds Max)
15 Wall Ball (20/14) (16/10) (14/6)
15 Burpees
*Score = Total Rounds + Reps
