As some of you may already know I ruptured my Achilles tendon this past Saturday playing flag football. It was a freak accident that occurred while I was playing a sport that I used to play at the highest of levels. I want you all to know that I am ok and keeping myself in good spirits. Am I disappointed, yes but I can’t change anything so all that is left is acceptance. It is just a bump in the road that I am determined to recover from. Many of you know me well and for those of you that do not, I am a real persistent SOB. I am a true believer that when you set your mind to something you can accomplish anything. I have used this mindset with all aspects of my life, through every accomplishment and every failure. So as I sit here typing this up I find myself at piece with the road ahead of me. I want to come back stronger, better than I was before. Not so I can compete in CrossFit, but so I can run around with my kids again. In my opinion they are the ones truly affected by this turn of events. For all of you I am still very much intact. I may not have my leg but I have my mind and although I may not be able to do, I can still coach. Coaching is something I love to do. It is the best medicine out there for me. I find more joy in watching you all succeed then I do myself and I truly mean that. But to a 2 and a 1 year old, my ability to play is all they know. My ability to wrestle and run with them is their gage in happiness right now. I am determined to get back as soon as possible for this. Precision CrossFit is and will forever be my home away from home, my support network where I can count on the community that Greg and I created for help even in my darkest times. I know there will be internal struggles during my recovery and that I can count on Precision to pull me through the not so good days. I have already been overwhelmed with the show of support I have received form everyone. The messages, texts and nice gestures have been so heartwarming. Watching some of the performances during 14.3 today was incredible. Witnessing all of you step up seriously brought a tear to me eye. Keep giving it your all P.C. I will be right there to coach you through every minute.




5 x 250 M. Row

*Rest :30 Sec.





4-7 Strict Pull Up’s


Strict Press

5 @ 60%

4 @ 65%

3 @ 70%

2 @ 75%

1 @ 80%



20 Thrusters (95/65) (75/55) (65/45) (55/35)

20 Power Cleans

20 Back Squat

20 S2OH

20 Front Squat

*EMOM 5 Burpees


Roll & Stretch

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