Another race

Another race

Another race!

Warm-up: 10 Dislocates (all directions), 10 Sotts Press (45/25lbs), Rotator Cuff Stretch (30 seconds), 10 Virtual Shoveling Touches over Parallettes (45/25lb plate on one end of barbell) x2

Press: 5RM then 1RM
(Try to hit 90% or higher of previous 1RM)

MetCon – For Time:
Overhead Squats (155/115lbs)
Burpee Box Jumps (24/18”)

Finisher: Couch Stretch (1 minute each)

I’m glad the weather warmed up enough to allow me to see all your shining faces. I can’t wait to see you guys again tomorrow. Hopefully there will be no re-icing tonight from the remaining moisture, although the weather people said it was a possibility. Keep your eyes posted to facebook and, of course, our website for information on tomorrow morning’s classes.

I heard a piece of information tonight from the one and only DIVA aka Rachael O. She let me know that her and Jeff are participating in another race in January and want more Ktowners to join in!

What: YWCA Race Against Racism 5K Run and 1 Mile Walk
When: January 15th at 1:00pm
Where: YWCA Phyllis Wheatley Center

If you would like more details feel free to talk to Rachael or The Jeffrey for more info. We, the coaches, will also try to find out more info.

The weather outside is frightful,
<3 Coach Miss J

By | 2017-04-25T14:39:22+00:00 December 16th, 2010|CrossFit Ktown Knoxville, Uncategorized|2 Comments


  1. Rachael the Diva December 17, 2010 at 3:19 pm

    We would love to have more people support this great cause and race on Jan. 15th at 1pm. When you sign up use team name COLORBLIND and captain is Jeff Salerno. If 5+ people sign up under the team it is only $15 per person. If you have any questions please let me know and myself or Jeff will be happy to find the answer for you.

  2. Lee December 17, 2010 at 4:59 pm

    I hope to be able to participate, but I’ll have to confirm closer to the date. I may have to go out of town. I hope I can join!

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