Katie Carlo Foam Rolling and Mobility Seminar

When: Today!!!! 9/19/12

Where: Precision CrossFit

Time: 6:30

Info: Take advatange of this FREE foam rolling and mobility seminar taught by one of the best in the bussiness Katie Carlo. This seminar will be a great lesson in recovery something all CrossFitters and athlete’s alike always should place focus on. I strongly urge that you attend!!

Little D’s 1 Year Old Birthday Party

When: Sunday, 9/23/12

Where: Granpa and Grandma’s House (Ask Coach Mike for address)

Time: 1:00 – 4:00 pm

Info: I can’t beleive it’s allready here!. Come help us celebrate with a BBQ, bounce castle, pinata, and swimming!

BattleFit WEST

When: Saturday, September 29, 2012

Where: Citizens Bank Arena

Time: All Day!

Info: BattleFit West will consist of mini matches among the divisions. Up to 5 rounds. Competitors will be facing off 1 on 1 in their weight class and division, and the winner will be determined by process of elimination.

All winners in each division will battle in final workout to determine the top winner – Novice, Intermediate, Advanced & Masters.

Come out and support Coach Dan, Katie, Greg, and Mike as they Represent Precision CrossFit to the fullest!

WOD for Warriors

When: Saturday, 10/27/12

Where: CrossFit Eagle Rock

Time: 8:30 am – 2:00 pm

Emalee’s Baby Shower

When: Sunday, 10/28/12

Where: Precision CrossFit

Time: 2:30 – 5:30

Info: Come join us at Precision Crossfit to celebrate Emalee and Mike’s upcoming arrival of their baby girl!! Come for some fun  games, delicious food, and friends! This is a co-ed event so feel free to bring your significant other.

Battle of the Boxes

When: Saturday, 11/17/12

Where: West Coach Strength and Conditioning (CrossFit Ventura)

Time: All Day

Info: On November 17, Crossfit Ventura will host The Battle of the Boxes, a team competition.  Co-ed teams of 4 (two men, two women) will compete to determine the fittest Box!


Lots and lots in store and we’re just gonna keep adding more!!!


3 Rounds (Cindy)

5 Pull Ups

10 Push Ups

15 Air Squats


3 x 5 Hollow Taps

Pair With:

3 x Max Effort L Sits


Power Squat Clean

3×5 @ 75%



200 M. Run

12 C2b Pull Ups

12 Curtis P’s (115/75) (95/65) (75/55) (65/45)

200 M. Run

10 C2B Pull Ups

10 Curtis P’s (135/95) (115/75) (95/65) (75/55)

200 M. Run

8 C2b Pull Ups

8 Curtis P’s (155/105) (135/95) (115/75) (95/65)

*Must change your own weight up as you go. Scale accordingly.


Hip Mobility

Curtis P Video

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