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Yearly Archives: 2013

25 01, 2013


By | 2017-04-25T14:38:24+00:00 January 25th, 2013|CrossFit Ktown Knoxville, Uncategorized|Comments Off on MORNING CLASSES CLOSED

Warm-up Clean + Hang Power Clean + Jerk: Build to heavy single in 20 min MetCon – 5 Rounds for Time: 30 Wallballs (20/14lbs) 20 Box Jumps (24/20”) Morning classes are cancelled for tomorrow, Friday the 25th.  It is Coach CGreg’s birthday, but I will not tell you how old he is… Be [...]

22 01, 2013

Weightlifting Meet

By | 2017-04-25T14:38:25+00:00 January 22nd, 2013|CrossFit Ktown Knoxville, Uncategorized|Comments Off on Weightlifting Meet

  Warm-up Skill: L-sit and L-hang progressions MetCon – 7 min AMRAP: 5 Front Squats from floor (135/95lbs) 10 Clapping Push-ups 15 KBS (50/35lbs) Finisher: easy row or bike for 5 min If anyone is interested in the weightlifting meet in Johnson City on Februrary 9th, let us know ASAP.  Entry forms are [...]

18 01, 2013


By | 2017-04-25T14:38:25+00:00 January 18th, 2013|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up Snatch Complex: 1 Snatch Balance, 1 OHS – build to heavy single MetCon – For Time: 15 Box Jumps (24/20”) 20 DB Lunges (one 50/25lb) 25 V-ups 2 min Plank 25 V-ups 20 DB Lunges 15 Box Jumps Finisher: 3x15 Banded Good Mornings Morning classes will be cancelled tomorrow.  The Hill looked [...]

16 01, 2013

Panera’s Secret Stash

By | 2017-04-25T14:38:25+00:00 January 16th, 2013|CrossFit Ktown Knoxville, Uncategorized|3 Comments

Warm-up Skill: Ring Push-Up & Ring Dip Weighted Ring Push-Up: 3x5 Weighted Ring Dips: 3x5 MetCon – For Time: 100 Double-Unders 100 Sit-Ups Samantha heard a little tid-bit of information that is pretty awesome and wanted to share it with the rest of us Ktowners. Panera Bread, as the name implies, relies heavily [...]

15 01, 2013

Legume Family…not awesome

By | 2017-04-25T14:38:25+00:00 January 15th, 2013|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up Straight Leg Deadlift: 5 @ 60% 1RM MetCon – DT: 5 Rounds for Time 12 DL (155/105) 9 Hang PC 6 Jerks Finisher: 1 min L-hang During Paleo eating people always ask why the legume family is removed; especially since everyone knows beans are packed with “protein and fiber.” Here’s why… 1) [...]

11 01, 2013

Social FUN!

By | 2017-04-25T14:38:25+00:00 January 11th, 2013|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up Squat: 3x5 Press: 3x5 MetCon – Not For Time: 20s Battling Ropes 2 Mins Bike (Revcovery pace) 10/5 Strict Chin-Ups 5 Max Effort Broad Jumps The Social Committee strikes again! They have planned a CrossFit Ktown function at Sunspot for 7pm on January 18th. This is just a fun get together where [...]

10 01, 2013

Move ease

By | 2017-04-25T14:38:25+00:00 January 10th, 2013|CrossFit Ktown Knoxville, Uncategorized|7 Comments

Warm-up Clean and jerk: Build to heavy double; then 3x2 @ 80% MetCon – For Time: 21 T2B 500m Row 15 T2B 500m Row 9 T2B 500m Row Finisher: 3x10 oblique sit-ups Has anyone seen a good movie lately?  There were several near 3-hour movies out over the holidaze.  I had the pleasure [...]

9 01, 2013


By | 2017-04-25T14:38:25+00:00 January 9th, 2013|CrossFit Ktown Knoxville, Uncategorized|3 Comments

Warm-Up Turkish Get-Ups: 3x5 (each arm) Weighted Pull-Ups: 3x3 MetCon – 3 Rounds: On a 4 Minute Clock Row 250m 10 Thrusters (115/75lbs) I posted this earlier on the CrossFit Skinny blog. I felt it would be a good post to share with all of you. I have been thinking about creativity in [...]