Stephanie is a very special individual who came to us several months ago from our friends Paradiso CrossFit. You can always catch her working hard in the early mornings throughout the week. Her vibrant personality has definitely become a nice addition to Precision. She always has a smile on her face and something encouraging to say. She knows what she wants and is not afraid to go after it. I have really enjoyed my conversations with her over the time she has spent with us. However, it may not be much longer as she just got engaged to her fiance who lives in Texas! We all could not be any happier for her. Regardless of where she ends up she will always be a part of the Wall of Blue. Happy Birthday Stephanie. Enjoy!
A very happy birthday to Mark Robinson. Mark has been with Precision since our opening in 2012. He is a staple in the 6am & 5:30pm class and on Saturday mornings. If you have ever had the privilege to workout with Mark you will realize that he always gives it his all. He silently works hard and is just a genuine person. Even throwing down in a competition here and there! Mark truly is one of those people that make Precision great. He has a son named Evan who I have had the opportunity to work with as well. He too is a silent hard worker and a great kid. You can tell that the “apple does not fall far from the tree.” We hope you have a wonderful birthday Mark. Enjoy!
Fitness – Strength – Community
WARM UP:
10 Y’s, T’s, & W’s
10 Face Pulls
10 Reverse Fly’s
Then:
Shoulder Mobility
Then:
3 Rounds
10 Pass Through’s
10 Good Mornings
10 OHS
SKILL:
EMOM 10
ODD:
Adv: 7 Strict C2B Pull Ups (Try and go unbroken)
Int: 7 Strict Pull Ups
SCALED: 5 Supine BB Rows w/ a 3 Sec. Negative
EVEN:
Front Plank
*Adv/Int: Add Weight
LIFT:
Overhead Squat
8 x 3
*Work to a heavy triple.
WOD:
“061016”
AMRAP 10
20 Overhead Squats (95/65) (75/55) (65/45) (55/35)
20 Pull Ups
20 Overhead Squats (135/95) (115/75) (95/65) (75/55)
20 Pull Ups
20 Overhead Squats (165/105) (135/95) (115/75) (95/65)
20 Pull Ups
Max Overhead Squats (185/115) (165/105) (135/95) (115/75)
*From the ground.
POST WOD:
2 Rounds
10 Y’s, T’s, & W’s
10 Reverse Fly’s
10 Face Pulls
Then:
Roll & Stretch
