A very happy birthday to Rocio Ramirez and Christine Rees! Both celebrated their birthdays over the weekend and both are equally awesome! As a coach I have watched these two grow into tremendous athletes over the past year. But what I find most impressive is how much Precision has impacted their lives. This goes well beyond me and includes all the incredible people that make up the Precision family.

Rocio came to us from another gym a little over a year ago and has made tremendous progress. Her lifts have all sky rocketed and you can now catch her stringing some butterfly pull ups together! I have had the privilege to coach her in a few events now, and I love working with her. She has an amazing attitude and truly leaves it all on the floor. Not only this, but Rocio has also taken tremendous steps in her personal life to better herself, which I’m extremely proud of. This included a huge diet change that I am so glad she made. She is an amazingly hard worker and one of the many people that makes the “Wall of Blue” so special.

When Christine came to Precision last Summer, I remember thinking she would not last. She was shy, skronny, and very intimidated by the incredible Precision girls. In fact, she would not come into the gym unless her friend Caity was with her. However, she soon came out of her shell. She realized we were all there to better her life in every aspect. I saw a light turn on within Christine that I have only witnessed a handful of times in my career. A light that shines when you truly know someone has chosen a reason to become better. To truly transform one’s self. In one year Christine took a 65lb Snatch and made it 130lbs. She added a 170lb clean, competed in several competitions, coming ever so close to earning a spot on the podium, which will happen! This girl is now a young healthy athlete that I am privileged enough to coach. What I’m most proud of though more than anything is that she cleaned her life up. She has reconnected with her father and family, which is something I knew was very important to her. She knows it’s a work in progress and continues to accept this and move forward. She has a great job that she has held for a while and continues to thrive at. She has made lasting meaningful relationships with new and old friends. Who gives a crap about PR’s when a person has utterly changed their lives?! I’m so very proud of her and am glad that Precision was the place she chose to help her.

To Rocio and Christine: We hope you had a wonderful birthday. I speak for everyone at Precision when I say that we love you both. You are both true Precision girls in every sense. Thanks for making Precision what it is and for being those people that are mentioned when others talk about our amazing community.




3 Rounds

30 Double Unders  (60 Singles)

20 Sec. Handstand Hold

10 Pass Throughs

10 OHS

10 Good Mornings


Shoulder Mobility



ODD: :30 Sec. Hollow Hold

EVEN: 7 Pull Ups

*Work your pull up progressions. Kip / Butterfly techniques.

**Adv. Weighted Strict Pull Ups.


Snatch Complex

(1st Pull – 3 Sec. Hold – Full Hang Clean From Mid-Thigh)

3 @ 65%

3 @ 70%

3 @ 75%

2 x 3 @ 80%

*Keep your intensity high!




Find 1RM Snatch

Immediately into:


30 Double Unders

15 C2B Pull Ups

30 Double Unders

15 T2B

Immediately Into:


Find 1RM Snatch


Shoulder Mobility

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