I bring you this spotlight as a way of saying good bye to one of our beloved members, Jessica Goeser. Jess will be leaving us in a few short weeks to attend graduate school in Denver, Colorado. Jess has always wanted to attend school in Colorado so this is a very exciting time for her. It has been an amazing experience to coach and watch Jess grow over the past year. She came to us with absolutely no athletic background what so ever and was shocked when we told her she was a great athlete! Not only is she a phenomenal athlete but such a hard worker that she made our Regional team this year and crushed it!! Jess is one of my favorite people. She always has a smile on her face and constantly surprises herself with the things she is able to accomplish. Last week she PR’d her clean and jerk hitting 155lbs but in all reality I expected her to be able to do it. She also began stringing non-false grip Muscle Ups together in sets of 3’s on the same day!! But once again I sort of expected this as well. Jess has only just begun to realize her potential. I believe that there is nothing this girl can’t do. We at Precision are going to miss her terribly and we know that whatever box Jess decides to attend in Colorado is going to be getting a beast. My only fear is that they won’t realize what they got on their hands until Jess starts crushing everyone!! I truly believe Jess can represent as an individual in the North West Region next year cracking the top 60 and I would never put it past her to maybe make the CrossFit Games someday. She loves CrossFit and works extremely hard. It is definitely a bitter sweet good bye to an amazing person. I know, come the 2013 CrossFit Games Open, I am going to be checking the standings regularly to see how she is doing. Good luck Jess! Accomplish everything you set your mind to. You will be missed, but as you already know you always have a home at Precision CrossFit!



400 M. Run/Row

3 Rounds (PVC)

5 Pass Throughs Over

10 OHS

5 Pass Throughs Under

10 Good Mornings


Hang Squat Snatch

3×3 (70%)

*Work technique of second pull



4oo M. Run

20 Power Snatch (75/55) (65/45) (55/35) (45/25)

20 Pull Up’

20 GHD Sit Ups (May Sub Ab-Mat Sit Ups)

800 M. Run

20 Sqt. Snatch (75/55) (65/45) (55/35) (45/25)

20 C2B Pull Up’s

20 GHD Sit Up’ (May Sub Ab-Mat Sit Ups)

400 M. Run

20 Power Snatch (75/55) (65/45) (55/35) (45/25)

20 Pull Up’s

20 GHD Sit Up’s (May Sub Ab-Mat Sit Ups)


Coach’s Stretch

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