I have been involved in CrossFit since 2008. During this time I have had the opportunity to watch CrossFit grow into what we all see today. I remember Regionals when you could just sign up and go. Guys just wore a pair of shorts, took their shirts off, and threw down. Five finger shoes were supposed to be the most minimal shoe out there until we realized that they may break our feet, hahaha. I have watched and coached young up-and-comers that are known today as superstars in the sport. Everything I did along the way was a learning experience. Heck, it still is! In terms of CrossFit years, I am old school and considered an O.G. in the sport at a mere 33 years old, hahaha!

When I opened Precison with Greg back in 2012, I knew that I wanted our reputation to be a positive one. I wanted to be the best CrossFit in So Cal, but not because we won events or made it to Regionals… but because we offered what others could not at superior level. Great coaching and programming would be the pillars of what we were. But who we were would come down to our community. How we carried ourselves in and out of the gym and what we stood for. 

Once again, I coached at an event this weekend where I was pleased with our athletes’ performances. I watched proudly as our very own Daimino Stewart and Danielle Marino took 2nd overall in a tough competition. However, what I was most proud of was how they handled themselves, while other athletes were shotgunning beers, tapping a keg, and downing bottles of fireball. Due to these actions those athletes became loud, unrully, and over the top during the awards ceremony. They took away the spirit of the ceremony with their actions and it utterly disgusted me.  Danielle and D distanced themselves as best they could, accepted their trophies with class, and then we got out of there. A stunning reminder to the kind of athlete I coach and the amount of respect they have for the Wall of Blue.

I have said this before, I do not know when going to a CrossFit event became a time to party. It was never like this in the beginning. Sure, a victory beer after the last event, but binge-drinking…really? This is the sport of fitness. Last I checked alcohol was detriment to your health and fitness. I watch other gym owners condone this behavior and even join in sometimes. I will tell you right now if I ever witness a member downing fireball and shotgunning beers wearing a Precision shirt at a CrossFit event, I would probably ask them to leave. There is no need for that behavior. When you represent Precision, you represent something bigger than yourself. The Wall of Blue is a role model. We lead, so others may follow. Our children look up to us and we look to each other for support always. Sure, we have fun, but we do it with class… always.

Now, I know I am just preaching to the choir. However, this is important to me. I know I always must lead by example. Being a part of multiple college championship football teams while at Oxy one thing always reigned true. We believed in each other always and we never put the team in jeopardy. Sure, we partied. My gosh, we were in college! But we knew when and where to do so. If we wore our colors, we never dragged them through the mud. We won with class and we lost with class. It was how I was taught, guys. It is the way I want my children to be taught. Precision has a ton of children that are a part of the Wall of Blue. What do you want them to see? Our actions affect their perception of us. Precision, I am proud of you. Once again this weekend you handled yourselves with class… as always. 




500 M. R0w

3 Rounds

10 Pass Throughs

10 Good Mornings

10 Back Squats

5 Inch Worms

5e Scorpions


Shoulder Mobility


3 Rounds (At a walking pace)

8e BB Split Squats (45) (35) (25) (15)

8e Meadows Row (Your choice)

Pair With:

ADV: 3 Wall Facing Handstand Negatives into Push Up (3 Sec. Lower Down)

*Adjust reps according to strength.

INT: 1 Wall Walk w/ a 20 Sec. Elevated Hollow Hold.

SCALED: 1-2 Wall Walks

*Adjust reps according to strength.


Deficit Dead Lift 

65% x 5

70% x 3

75% x 3

*Stand on top of a 45lb plate. 1 under each foot.




12 C2B Pull Ups

8 Dead Lifts (245/165) (225/155) (205/135) (185/125)


8 Dead Lifts 

*Scaled = Box HSPU (Focus on tripod, use a 20″ box)


Roll & Stretch

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