Thank you to everyone who came out and supported yesterday. At one point I counted 75 Precision CrossFit supporters! Greg and I are overwhelmed and humbled by the amazing people we have the privilege to come in contact with every day. Our little community is vastly becoming a large family and we love being able to offer quality coaching and a fantastic environment to you all. Of the 10 teams who competed in this years “Battle of the Boxes” 8 finished in the top 10 and 3 teams podium! Team Precision Masters and Team Icy Hot finished 2nd and 3rd in the Masters Division, while Team Precision won for the second year in a row in the RX division. In the words of one of our bad ass Masters, Jeff Goldberg “40 members of PCF competed. Everybody crushed it. Team Precision defends its title. Go Wall of Blue!!!” Be proud Precision, you all earned it!!


3 x 500 M. Rowing Repeats

Rest 1:20. Try and keep splits under 1:45 & 1:50.

*Mobilize during break and afterwards.


7 Min. of Handstand Work


-Lower Downs

-Lower Down to Ball Up

*Work your progressions.


EMOM For 10 Min.

3 Power Snatch

(Rest the remainder of the minute)

*Progressively add weight accordingly based on comfort level

Men: Work from (135-185), (115-165), (95-135) (75-115)

Women: Work from (95-135), (75-115), (65-105), (55-85)



4 Rounds


6 Snatch (185/125) (165/115) (155/105) (135/95)

12 Pull Ups


Shoulder Mobility

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