Huge congratulations to Katie Crowe and Jon Dinh who finished 1st and 2nd in the Southern Pacific LWC Championships this weekend. Katie represented in the women’s 75 kilo weight class. She finished the day with a 76K (165lb.) Snatch and a 99K (218lb.) Clean & Jerk for a 175k total. She went 3 for 6 on the day and was the best in her weight class by far. This was a dress rehearsal for Katie as she gets ready to represent Precision at the Waxman Affiliate Weightlifting Invitational next weekend followed by the American Open USA National Competition in December. Jon had is best competition to date. He represented in the men’s 77k weight class. He went 6 for 6 on the day, which is outstanding! He hit a PR 99k (218lb.) Snatch and a 122K (268lb.) Clean & Jerk for a 6k competition PR total of 221k! Jon battled some tough competition on his way to a silver medal and we could not be more proud of his performance. He too will be representing Precision next weekend at the Waxman Affiliate Weightlifting Invitational teaming up with Katie to bring Precision home a medal. Next weekend’s competition is an invite only event where the top CrossFit’s in So Cal battle head to head in male/female teams to see which gym is the strongest. Tickets are currently on sale for anyone interested!  

Special shout out to Michelle Qayyum who also represented yesterday. Although the meet did not go as well for her as she wanted, she kept her head high. She never stopped giving it her all and remained the perfect, supportive teammate throughout the whole day. This is one meet of many for Michelle along her journey to the USA Nationals. It may not happen this year but I know for a fact that it will for her soon enough. She is talented, hardworking, and persistent, all of these are exceptional traits for those looking for success. Good things will happen for this girl and I am super proud of her. See you all in the gym. Here is to a fun week ahead!




400 M. Run / Row

25 S2O (45/35/15)

15 Good Mornings

10 Strict Pull Ups


Shoulder Mobility



3-5 Strict HSPU


Back Squats

5 @ 70%

3 @ 80%

2 @ 90%

*2 Rounds 5-3-2, then 5-3-2



For Time:

30 Cal. Row

21 Unbroken S20 (165/110) (135/95) (115/75) (95/65)

30 Cal. Row

18 Unbroken S2O

30 Cal. Row

15 Unbroken S2O

30 Cal. Row

9 Unbroken S2O

*10 burpee penalty every time you drop the bar on S2O.


Shoulder Mobility

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