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5k Upcoming Races

5k Upcoming Races

Get on it.

Warm-up: 10 Dislocates, 10 Serratus Push-Ups, 10 Dead Hang Shrugs on Pull-Up Bar, 10 Push -Ups, 10 Pull-Ups x2

Push Press: 3-3-3 (Take Barbell from Floor)

MetCon- Randy:
75 Power Snatches (75lbs)

Ktown members and non-members alike! There are several upcoming 5k races that we want you all to participate in. Last year we had a huge showing for the Susan G. Komen Race and deadlines for registration are fast approaching. Buddy’s Race Against Cancer is also open for registration. If you have yet to run a 5k race these are really fun and support a great cause. Hopefully we can get another monumental Ktown crew together !

See ya bright and early tomorrow,
<3 Coach Miss J

P.S. – Wear a CrossFit Ktown shirt on Friday for a reward…or lack of punishment?

By | 2017-04-25T14:38:56+00:00 September 21st, 2011|CrossFit Ktown Knoxville, Uncategorized|4 Comments


  1. JennM September 22, 2011 at 6:28 am

    What if you are a newbie and don’t have a crossfit ktown shirt? Can I bribe my way out of punishment?

  2. Coach G September 22, 2011 at 11:53 am

    Your lack of a Ktown shirt is unsettling. This is something we shall have to remedy!


  3. JennM September 22, 2011 at 12:56 pm

    Yay. Then I can finally feel all cool and stuff.

  4. G8r Dave September 22, 2011 at 9:47 pm

    I find your lack of t-shirt disturbing.

Comments are closed.