What a conclusion to Wadapalooza 2017 with several Team Precision and Tromello Programming athletes taking the podium! Team Cerberus 2nd place RX Men and James Grundler 3rd place Masters 45-49! The ladies of Team PreCistreet also did very well finishing strong as they competed head to head with top Regional and CrossFit Games Athletes even winning the Triathlon event! It was one heck of a weekend and I could not be more proud of all our athletes. We will definitely be back next year!

Fitness – Strength – Community


400 M. Run or Row 

10 Y’s, T’s, and W’s 

10 Reverse Flys 

2 Rounds

10 Pass Throughs 

10 Good Mornings 

10 Clean Extensions 

10 Clean Pulls 

10 Front Squats 


Hip Mobility 


3 Rounds  (At a Walking Pace)

10 BB Bent Row 

10 Banded Tricep Extensions w/ Pull Aparts

10 Ring Push Ups w/ a 3 Sec. Negative 

10 Band Pull Aparts 


Front Squat 

3 x 3

2 x 2

3 x 1

*Work to a heavy single for the day. 




1K Row

30 Squat Cleans  (135/95) (115/75) (95/65) (75/55)

20 Ring Muscle Ups 

*Sub. 30 Ring Push Ups for MU accordingly.


2 Rounds 

10 Y’s, T’s, and W’s 

10 Reverse Flys 

10 Face Pulls 

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