Another Day Down

Another Day Down

At the end of the backpacking trip...

Warm-up: 10 KB Swings (50/35lbs), 10 Star Jumps, 10 Sandbag Clean and Jerks (60/40lbs) x2

Shoulder Mobility

Warm-up2: Row 500m

MetCon – For Time:
25 Push Press (95/65lbs)
20 Sit-Ups
5 Ring Push-Ups
20 PP
20 Sit-Ups
10 Ring PU
15 PP
20 Sit-Ups
15 Ring PU
10 PP
20 Sit-Ups
20 Ring PU
5 PP
20 Sit-Ups
25 Ring PU

We had so many great responses to your favorite Ktown moments! I know I laughed aloud on some and said, “Ooooohhh yyeeeeaaaaa,” on others. Keep them coming on tonight’s post.

Also, we have decided to cancel this Saturday’s free class since we are going to be moving all of our equipment on Saturday. If you want to work out we would love to have you come load and unload weights. And if that’s not your thing then maybe you would like to paint. Anyway, we hope to see you then and later on this week.

The new spot is baller,
<3 Coach Miss J

Samantha rocking out some back squats yesterday.

By | 2017-04-25T14:39:37+00:00 July 27th, 2010|CrossFit Ktown Knoxville, Uncategorized|9 Comments


  1. Rachel H July 27, 2010 at 7:45 pm

    Awesome workout today! Thanks guys, it really helped me to push myself!

  2. Brandon July 27, 2010 at 10:30 pm

    Best picture ever.

  3. Samantha July 28, 2010 at 8:19 am

    The squat picture actually reminds me of my favorite CFKT moment. That would be when I tried to squat and didn’t know how to bail and just hung out at the bottom being very confused and special. Although you may be thinking, “why is that a good memory?” Well, it reminded me of the importance of Paleo and that Chick-fil-a milkshakes are not my friend.

  4. Coach G July 28, 2010 at 8:20 am

    Bring a watch in today. It would help all of us out. Holla!

  5. James July 28, 2010 at 8:22 am

    My arms feel like B9’s from Lost In Space. I don’t have much control over them today.

  6. Jeff July 28, 2010 at 9:19 am

    I’m diggin on the diamond cutter reflection at the bottom of that pic. BANG!

  7. James July 28, 2010 at 10:32 am

    We totally need to paint Crossfit Ktown in big graffiti letters on the wall at the new place along with Pukie the clown.

  8. crossfitktown July 28, 2010 at 5:04 pm

    hahahaha! That was awesome Samantha

  9. rachael the diva July 28, 2010 at 9:19 pm

    My favorite things about ktown are:
    The amazing friendships I have built
    Having each “boss” see through my bull
    The fantastic stress relief the wod’s provide
    Seeing James become even more handsome
    And last but not least being a total diva in the mud, fire and other terrible things I went over at the warrior dash with a sash misspelled

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