I want to take this time to recognize the amazing staff at Precision CrossFit. I am starting my 4th week full time at the gym and in this short amount of time I have been utterly amazed by their efforts. It can be nerve-racking knowing that the owner is going to be at work all the time. I have thrown more stuff at them. I have made changes and adjusted schedules. I have made critiques and watched them coach full classes. However, instead of pushing back or complaining about changes, they have gone full steam ahead. They have been excited for all the changes and have proven to me just how amazingly lucky Greg and I are to have them. They truly are the best group of coaches out there and as I have said in the past, I would put this staff up against any other. One of the things that often go unnoticed is staff accomplishments, and sometimes an employer just won’t show gratitude for the quality of human being you have working for you. I know that was one of the reasons why I left my former job. So, I want to make it a point to say thank you to each and every one of them and let them know just how grateful I am for them all. I also feel people often give me too much credit for the success of Precision. Without this staff, over the last few years, the growth of the gym would never have reached where it is today. It is because of them that we are successful, not because of me.

Jose Cobian is a fantastic leader, facilitator, and time manager. He is a gracious person who sincerely cares for others and it shows strongly in his coaching. He is a phenomenal programmer in his own right, and has now coached at the CrossFit Games twice alongside me. He has an amazing eye for movement as some of you know by his nickname “the muscle up whisperer,” haha. Daimino Stewart is a passionate person who cares deeply for everyone. His brilliant knowledge of nutrition has given many members, including myself, phenomenal results. He is also becoming a master programmer in his own right and is an exceptional coach. I have never had a chance to watch him in the mornings until now and I have been so impressed by his presence. Sam Chang has come so very far since his college freshmen days, interning with me at Harvard-Westlake. His knowledge of the lifts and ability to coach despite his disability are quite extraordinary. I truly can tell Sam loves Precision as it shows whenever he is there. In addition, I have now coached at the national level with Sam and have watched him blossom into a highly qualified coach in his own right at this level. I would go to war with him any day. Deanna Douglas is an amazing spirit that instantly brings energy into any class she coaches. She demands attention with her attitude and coaching knowledge. Being a national level athlete, she has the athletic pedigree to demand respect but often does not have to because she is so loved by all. Last but not least, Jessica Goeser is exceptional at organizing large groups of people. She is sweet yet confident in her approach with an amazing eye for movement as well. Like Deanna she to has the pedigree to demand respect but often does not have to because people love her so. She is an excellent instructor and always makes class fun for everyone. I have always enjoyed classes I have taken with her instructing. 

Coaches, once again thank you for everything. Your efforts have not gone unnoticed and I am extremely grateful for each and every one of you.

Fitness – Strength – Commununity


battlecat

WARM UP:

50 Jump Rope Singles

10 Bumper Jacks 2″

10 Bumper Jacks 4″

Then:

10 Y’s, T’s, W’s

10 Reverse Flys

3 Rounds

10 Pass Through’s

10 Good Morning’s

10 Snatch Extensions

10 Snatch Pulls

10 OHS

Then:

Shoulder Mobility

SKILL:

EMOM 6

ODD:

ADV / INT: 7 Strict T2B

BEG: 5 Bar Kips

*If comfortable raise your knee’s and do K2E’s.

EVEN: 20 Hollow Rocks

LIFT:

EMOM 1o

1 Full Snatch + 1 Hang Full Snatch

*Work a heavy complex for the day.

WOD:

“BATTLE CAT”

With a Running Clock

3 Min. Cap:

30 Double Unders

18 G2O (75/55) (65/45) (55/35) (45/25)

15 T2b

If all work is completed under 3 Min. add an additional 3 Min. and complete:

30 Double Unders

16 G2O (95/65) (75/55) (65/45) (55/35)

15 T2B

If all work is completed under 6 Min. add an additional 3 Min. and complete:

30 Double Unders

14 G2O (115/75) (95/65) (75/55) (65/45)

15 T2B

If all work is completed under 9 Min. add an additional 3 Min. and complete:

30 Double Unders

12 G2O (135/95) (115/75) (95/65) (75/55)

15 T2B

If all work is completed under 12 Min. add an additional 3 Min. and complete:

30 Double Unders

10 G2O (155/105) (135/95) (115/75) (95/65)

15 T2B

If all work is completed under 15 Min. add an additional 3 Min. and complete:

30 Double Unders

8 G2O (175/120) (155/105) (135/95) (115/75)

15 T2B

*Stop at the 18 Min. Mark

**Sub. Double Unders for 60 Singles & T2B for V-Up’s accordingly.

POST WOD:

Roll & Stretch

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