We would like to take this week to recognize Pat Bader, our spotlighted member of the week. Pat has been a part of the Precision CrossFit community in some way, shape, or form for several year now. In fact, I started doing CrossFit with Pat around the exact same time. I have not only had the privilege to wod and learn along side Pat but I have also had the opportunity to coach him and call him my friend. Pat is one of the most honest, down to earth individuals that I have had the privilege of meeting. He is an avid hockey fan who spends much of his weekends with the Church. He has an awesome son named Teddy and their relationship is something to be admired. In fact, I often look at the relationship Pat has with his son and hope that I too will someday have that same relationship with my own boy. He is an amazing role model and I doubt he has ever wondered how is actions affect others. I can most certainly tell you from my point of view that I admire Pat and have learned from him since the day I met him. He exemplifies what it means to be a positive human being in all aspects of his life. Being around him makes us all better people and Precision CrossFit a better place to be. You can often find Pat wodding in the 4:30 class on most week days battling it out with his friendly nemesis Marty. These two have had some epic battles over the years and I know when Precision opened, unsure of its future, Marty was truly thinking about his good buddy and how he would miss their friendly battles. We are so blessed, humbled, and lucky that Pat decided to join Precision and make our box better in more ways than one. Thanks for being a huge part of our success Pat and for setting a positive example for us all.




250 M. Row (Easy)

250 M. Row (Sprint)

250 M. Row (Moderate)

250 M. Row (Sprint)

Rest 1-2 Min. Between Sets or work with partner


3×3 Weighted Pull Up’s

3×10 Back Ext.



15 Min. AMRAP

5 Power Cleans (135/95) (115/75) (95/65) (75/55)

10 T2B

15 KB Swings (70/53) (53/44) (44/35) (35/26)


Foam Roll

Recent Posts