Call Us Today! 865.591.8923 | 4432 Middlebrook PikeKnoxville, TN 37919|

80s DAY!

Sneakin a pic of the baby buff in his natural habitat.

Warm-Up: 10 KB Sumo-DL (70/50lbs), 10/8 Clapping Push-Ups, 10 V-Ups, 10 Bulgarian Split Squats x3

Speed Box Squats: 10×2 on the minute

Thruster: 15 Minutes to work to 1RM

MetCon – For Time:
5 Rounds
3 Thrusters (80% of 1RM)
Sprint 150m

Finisher: Tell people about the Paleo lecture this Thursday at 7:30pm and Friday at 6:30pm.

First off, let me say Happy Birthday to some rockin Ktowners! Noel and Big Rob both have birthdays tomorrow so make sure to wish them “Happy Birthday” when you see them. If you don’t know who Noel and Big Rob are then we’ll point them out. Next, Rachel (not DIVA) has a birthday on Thursday! Lastly, Jeff had a birthday last week! Make sure to give him belated wishes. It must be a good week/month for CrossFitter b-days. If you have had a birthday recently let us know we want to give you a shout out and celebrate your day of birth!

Secondly, Michelle has been dying to have an 80s dress up workout day. So by her request the PM classes TOMORROW are going to dress up in their 80s finest. That means tights, leotards, leggings, scrunchis, sweat bands, tank tops, and crazy colors. The sky is the limit with this so be creative.

Probably going to have to make a least an appearance tomorrow to see your 80-ness,
<3 Coach Miss J

Say thanks to Michelle and her love for the 80s!

By | 2017-04-25T14:39:10+00:00 April 26th, 2011|CrossFit Ktown Knoxville, Uncategorized|6 Comments


  1. Patrick April 26, 2011 at 7:07 pm

    My birthday was last Thursday the 21st and I turned 30.

  2. T-Pain April 26, 2011 at 10:09 pm

    Happy Birthday Patrick! Tried to tell you on Facebook but couldnt find you

  3. Lee April 26, 2011 at 11:10 pm

    Happy birthday everybody!

    It breaks my heart, but I can’t make it to the 80’s workout. What a great idea! I can’t wait to see pictures!

  4. "G8r" Dave April 27, 2011 at 6:49 am

    Some of us were actually there in the 80s and I have no idea what I wore…shorts, t-shirt…old school Nike waffles…WTH?

  5. Ben April 27, 2011 at 10:25 am

    Dave, you probably don’t remember what you wore in the 80’s cause you were actually a nudist…..

    Happy Birthday to everyone, and congrats on making it through another year!

  6. G8r Dave April 27, 2011 at 4:53 pm

    Well, Ben, I was often nude under my clothes.

Comments are closed.