We would like to wish a very happy birthday to one of our coaches, and a community favorite, Sam Chang. When Sam walked up to me at the 2014 Regionals, he bluntly said I want to be a coach at your gym someday, how do I do that? Here I was a little taken aback at this young eager kid asking how he could coach at my gym. In my opinion this is no easy task, especially having the expectations that I do for all our coaches. It was also hard to ignore Sam’s condition. Yeah, for those of you who do not know Sam has cerebral palsy, but don’t tell him that. He has never let it slow him down one bit. In fact… you would not even notice if you did not know, which makes Sam even more remarkable. He is a student of movement and not afraid to correct even our most seasoned athletes. His ambition and thirst for knowledge make him an exceptional coach. I remember telling Sam that if he wanted to become part of Precision and be taken seriously that he would first have to be accepted into the Precision community, that he would have to work extra hard to be viewed not only as a part of our community but as a knowledgeable coach in his own right. I really think Sam has accomplished this. His presence is often felt when he is in the gym and his correction of Olympic lifts is often spot on. Sam has dedicated so much of himself to being a part of PC. From the photographs he takes to heading to all events to offer his support, Sam really does encompass everything Precision represents. He is one of the hardest workers I have ever met and on this day I want to wish the happiest of birthdays to our friend and coach. Enjoy the heck out of your day, buddy. You have earned it!


Noel has been with us for just over a year now and looks fantastic. She is a sweet, diligent worker who has stuck to the plan and the results have spoken for themselves. You can often find Noel in the 4:30 class throwing down. She normally has a smile on her face and will always hit a workout to the best of her abilities. I love seeing Noel walk into the gym week after week as I have watched her body transform. It takes a ton of dedication to stick to “the Daimino diet” like she has. However, she has done so and flourished. Keep kicking ass, Noel, and have a wonderful birthday!


WARM UP: (Starting today we will be doing our warm ups together as a class. Please plan accordingly!)

3 Rounds

10 Pass Throughs

10 Good Mornings

10 OHS


10 Arm Circles (Forward)

10 Arm Circles (Back)


Shoulder & Hip Mobility


3 x 60 Sec. Plank

*Rest 1 Min. 


Back Squat

3 @ 65%

3 @ 70%

3 x 3 @ 75%



8 Rounds, 20 Sec. On, 10 Sec. Off of each movement:

-Row for Calories

-KBS (70/53) (53/44) (44/35) (35/26)

-H.R. Push Up

-Air Squat

*Rest 1 Min. between tabata movements

**Add together your lowest scores for a combined total.


Mobilize & Stretch

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