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Yearly Archives: 2012

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28 12, 2012

ATP means to me…

By | 2017-04-25T14:38:26+00:00 December 28th, 2012|CrossFit Ktown Knoxville, Uncategorized|3 Comments

Warm-up Clean: 1 RM Strength: 3x10 Stall Bar Leg Raises MetCon – EMOM for 10 Mins: 5 Push-Ups 10 Air Squats 1 PC (70% 1RM) When you do a squat, when you run a mile, when you hike a mountain, when you snore, when you talk, or when you do Linda (coming soon) [...]

18 12, 2012

Holiday Hours

By | 2017-04-25T14:38:26+00:00 December 18th, 2012|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Warm-up Deadlift: 1RM MetCon – G.I. Jane: 100 Burpee Pull-ups Holiday hours are as follows: Christmas Eve – Open gym from 8-10AM and a Christmas WOD at 10AM! Wear your tacky Christmas apparel!!! Christmas Day: CLOSED Boxing Day (day after Christmas): CLOSED New Year’s Eve: Closed for the 5:30pm and 6:30pm New Year’s [...]

14 12, 2012

CrossFit “Fail”

By | 2017-04-25T14:38:26+00:00 December 14th, 2012|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up 1a) Front Squat: 1-1-1-1-1 1b) Pass Throughs: 2-5 Reps MetCon – For Time: 100 KB Swings 30 Burpee-over-the-KBs Every now and then it is good to have a laugh at yourself, or at CrossFit. We know and love CrossFit, but we also know CrossFitters can have some really dumb ideas and some [...]

12 12, 2012

Lulu 5k!

By | 2017-04-25T14:38:26+00:00 December 12th, 2012|CrossFit Ktown Knoxville, Uncategorized|Comments Off on Lulu 5k!

Warm-up Max Height Box Jump Max HSPU (strict) Max Double-Unders Max Pull-Ups Our friends at Lululemon are hosting a seriously cool, holiday 5k run next Tuesday evening! Click on the picture below to see the details. If you have to miss Ktown class to attend, we understand, <3 Coach Miss J [...]

12 12, 2012

Finals, One More Time

By | 2017-04-25T14:38:26+00:00 December 12th, 2012|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Warm-up Press: 5RM, 1RM Conditioning – 8 Rounds Not For Time: 3 Heavy Power Cleans (Increase in Weight Each Round if Desired) 8-15 Hand Release Push-Ups 10-20 V-Ups 3 Max Handstand Holds If you came to the gym today you saw my open notebook, note cards, and study guides. Again, Finals. <3 Coach [...]

11 12, 2012

Finals

By | 2017-04-25T14:38:26+00:00 December 11th, 2012|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Warm-up Squat: 5-5-5-5-5 Bench Press: 3-3-3-3-3 MetCon – For Meters: Between every Squat set and Bench Press set sprint for a 20s Row Interval I’m studying for finals so I can’t talk now and G is out of town. Brandon don’t yell at me about the lack of information in this post. I’ll [...]

8 12, 2012

Closed

By | 2017-04-25T14:38:26+00:00 December 8th, 2012|CrossFit Ktown Knoxville, Uncategorized|Comments Off on Closed

Warm-up Jerk: 3RM, Heavy Double, Heavy Single  MetCon - AMRAP in 15 minutes: 7 Pull-Ups 15 Sit-Ups 1 DL @ Heaviest Jerk Weight Huge apologies, but due to some unexpected circumstances Ktown will be closed for the Free Class at 10AM on Saturday. Members only open gym will still go on as scheduled. [...]

6 12, 2012

Meatless Mondays!!! (wtf?)

By | 2017-04-25T14:38:26+00:00 December 6th, 2012|CrossFit Ktown Knoxville, Uncategorized|2 Comments

  Warm-up Snatch Complex: 1 Power Snatch, 1 OHS, 1 Hang Snatch MetCon – 4 Rounds for reps: 40 sec work/20 sec rest on each movement OHWL (45/25lbs) Plate Snatches Burpee on to the plate jumps http://cnsnews.com/news/article/no-meat-mondays-los-angeles Post thoughts to comments. Meat sweating since ’85, Coach G

5 12, 2012

A Huge Thank You!

By | 2017-04-25T14:38:26+00:00 December 5th, 2012|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Warm-up 1a) Weighted Pull-Ups: 5-4-3-2-1 2a) Ring Dips: Max Strict MetCon – For Reps: 3 Rounds – 3 minutes (3:15 for Ladies) to complete 500m Row Max Thrusters (95/65lbs) Let me say what a massive success the Christmas Lollapalooza Party was and a huge THANK YOU to Pilot for letting us host the [...]