As Precision continues to grow, many new faces often make their way into the gym. They have followed our blog in some way, shape or form, or have remained engaged with what we do to the point where they finally felt like it was time to make the switch. Although this is awesome and we welcome all our new members into our doors with open arms… I want to reiterate who we are? Why we are different? And… what separates us from other gyms?

As a strength & conditioning expert, it is my duty to use my knowledge and expertise to help you all improve. So when creating our programming, I do just that. Our athletes see significant improvements because we really focus on building a stronger overall you. Sure, doing multi-jointed lifts, such as the squats, weightlifts, and various power lifts make you stronger, but they don’t strengthen the smaller muscle groupings. To be successful in CrossFit and become stronger in general, you need muscle stability and overall muscular development. So when programming our training cycle from year to year, I throw in more strength & conditioning components. For example, we use the overhead walk & lunges to work on overhead stability and various planking exercises to work on core stability. In addition, when breaking down the gymnastic movements of CrossFit, others spend a ton of time drilling the movements, but no time actually strengthening the muscles required to do those movements. This is why you see the various rows and vertical press elements in the skill work. Moreover, many athletes in general tend to be very quad dominant, which leads to low back issues. This is often due to underdeveloped glute and hamstring muscles along with a weakened transverse abdominis region. So we throw in exercises to develop these areas, such as the bar roll outs, glute-ham extensions, and hip thrusts to name a few. There have been a plethora of various skills that I have programmed throughout the weeks, and they have progressed based on the gym’s ability levels. When it comes to the WODs, we make sure to rotate through the various energy systems as previously written about in other blog posts. In doing this we are able to build a healthier, fitter you. Last but not least, we always make sure to include mobility into our daily routine and educate ourselves constantly as coaches in this area. This is compounded by our shoulder impingement pre-hab and Achilles warm up routines. After all, you can’t get fit if you’re injured. One thing I can guarantee and I am not trying to sound conceded or arrogant, I have dedicated my life to my career and I know for a fact that there are not many out there as qualified as I am, with the coaching pedigree of success behind their name. My athletes results speak for themselves. Whether it is seen in person or online, my programming and coaching has been proven at all levels of CrossFit and weightlifting. When you walk into Precision, our athletes are fitter than most. This is not because they are competitors. This is because they follow a plan, are coached well, and eat precisely.

Precision CrossFit is a full-fledged strength & conditioning facility. What makes us different and separates us are three very important things. First, we have fantastic coaches, the best in the business as far as I am concerned. They know the plan and can see the end game. They have bought into our system and believe that they are better coaches because of it. We make it a point to educate them along with you all whenever we can because it is our duty. No one should be doing this stuff blind, asking themselves, “why?” Second, we have an amazing training environment. This is a huge reason why many often PR. Our members want to see each other succeed. It is genuine. Everyone wants to get better. This creates positive energy and makes the body react positively. Precision CrossFit is what it is because of its members and the family environment we have all created. This family breeds success and not only accepts it, but is also hungry for it. It is not about individualism; it is about togetherness. Because together we are one… always. Third, everyone buys in and respects the process as well as each other. Nobody cares about your “Fran” time. They care about you as a person. When they ask about your day, they do not mean it in terms of CrossFit. They mean how are YOU? What is happening in YOUR life. We all want to be there for each other. Precision is a special place and as more people enter into our community, we must never forget what makes it special. We are the wall of blue. We judge no one. We only ask that your put in effort. Your best is always good enough for us. See you in the gym!

Fitness – Strength – Community


3 Rounds

10 Inch Worms

10 Scorpions

10 Good Mornings


Mobilize Hips



10 x 250 M. Row

*Rest :30 Sec.

3 x 500 M. Row

*Rest :45 Sec.

2 x 750 M. Row

*Rest 1 Min.

*Score = Total Time


Roll & Stretch

Recent Posts