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5K Day!

Would you rather row a 4K or run a 5K?

Warm-up: 20 Supermans, 15 Knees-2-Elbows, 10 KB SDHP (50/35lbs), 20 Double-Unders

Bench Press: 5RM

MetCon – For Time:
5K Run

Finisher: Roll Quads, IT Bands, Hammies, & Calves

Attention! Attention! Attention! Remember tomorrow is our Halloween WOD at 6:00pm! All afternoon/ evening classes are cancelled, but the morning sessions and noon class are running normally if you can’t make it to the workout. Don’t forget to dress up in your Halloween finest and bring some scrumptious food for the partying afterward.

On to the next order of business… There is still time to donate to East TN Children’s Hospital! Coach G, Coach CBo, and Adam’s 72 mile run is this coming weekend! We have a lot of other Ktowners helping out with the resupply points and pacing of the gang.

Saturday Oct. 30th is the Race For The Cure! CrossFit Ktown has a team so sign-up for it and join the fun. Whether we have a Saturday FREE class that day is still pending due to the coaches running it. We’ll let you know.

Lastly, our Paleo lectures are next week on Tuesday and Wednesday! Try to come to one of them if you are planning on participating.

Wear something scary,
<3 Coach Miss J

Coach G does WORK! (Occasionally)

By | 2017-04-25T14:39:27+00:00 October 21st, 2010|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. Rise Up October 22, 2010 at 9:21 am

    I would rather row fo sho!

  2. Samantha October 22, 2010 at 10:24 am

    Definitely the row, unless I can walk during the run. I am also open to neither.

  3. Keith October 22, 2010 at 10:58 am

    not Much For running, Rowing is ok maybe!

  4. Ben October 22, 2010 at 11:00 am

    5k run anytime. At least after a 5k run i don’t cry in the shower. Unless this is a trick and you will be making us do the opposite of what we would prefer….in that case it is the 4k row.

  5. Jeff October 22, 2010 at 12:30 pm

    I’m thinkin the correct answer is both?

Comments are closed.