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A little bit of everything

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A little bit of everything

Racing to the Dogwood Mile?

Warm-up: 100m Rowing Sprint, 10 Mobility Lunges, Seal Stretch (1 minute), 10 Leg Swings, Hip Opener Stretch (1 minute each), 5 Normal/Narrow/Wide Air Squats, 100m Rowing Sprint

Squat: 5-4-3-2-1

Deadlift: 10 Minutes to Work to Heavy Single

MetCon – 10 Minute AMRAP:
10 Deadlifts (60% Heavy Single)
150m Farmer’s Walk

CrossFit Ktown I forgot a recent birthday on the post the other night! A monumental 30th birthday! This celebration belonged to Patrick. Sorry Patrick! I hope this makes up for it.

Check out this amazing video of Rachel Henry’s brother Kirk…he has dropped into our box a couple times.

See you at the Dogwood Mile,
<3 Coach Miss J

P.S. Paleo Challenge starts Monday!

Free Saturday tomorrow at 10AM!

By | 2017-04-25T14:39:10+00:00 April 29th, 2011|CrossFit Ktown Knoxville, Uncategorized|4 Comments


  1. Rachel H April 29, 2011 at 6:20 pm

    Thanks for the shoutout about Kirk! He is pretty inspirational. Happy birthday patrick! Jealous that I can’t be there tonight!

  2. Patrick April 29, 2011 at 6:49 pm

    I’m not sure if this makes up for it, but it’s a good start. I think you owe me a present.

    Just kidding…

    Seriously, though- I like money.

  3. "G8r" Dave May 1, 2011 at 8:36 am

    The Dogwood Mile was one of the most enjoyable evenings I’ve spent in a long time. A great event with perfect weather and spending time with good friends from CFKT. Seeing one of our own (Robert Orler) take an age-category 1st place was pretty cool too! I know what Robert can deadlift…the other winners? Not so much!

  4. Ben May 2, 2011 at 10:17 am

    Rachel your brother is amazing! It obviously runs in the family. And especially on a day like today (Monday) we are all thankful for men and women like him.

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