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Another Thursday

Another Thursday

A little one legged, straight legged deadlift anyone?

Warm-up: 500m Row, (16/10 Deep Lunges (45lbs), 10 Serratus Push-Ups, Lat Stretch (30 seconds each), 10 Banded Hip Openers x2), Foam/ LAX Ball Roll (5 minutes)

Overhead Squat: 3-3-3

MetCon – For Reps:
2 Rounds – 1 Minute at Each Exercise
OWLs (45lbs/25lbs)
Push Press (45lbs)

Finisher: Split Squat on Wall

Well folks, it’s Thursday and that means the week is almost over at Ktown. It’s been a good, hard one, especially with yesterday’s nastiness. I just wanted to remind you all of a few things tonight.

  1. If you haven’t paid yet then please do so immediately, the month is almost over.
  2. The Ktown climbing trip sign-ups are on the board at the gym. Don’t forget to write your name down if you want to go Saturday March 19th.
  3. Send Coach E$ a “Get Well Soon” card or email, she’s sick.
  4. There is a pretty cool film festival going on tomorrow evening. More info is on the main whiteboard at Ktown.
  5. Happy travels to several of the Pilot peeps! Many of them are in Orlando for a big conference. We miss you!

Another Thursday come and gone,
<3 Coach Miss J

Lynsay working some good mornings.

By | 2017-04-25T14:39:16+00:00 February 24th, 2011|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. Rise Up February 25, 2011 at 9:21 am

    Gell well soon E$ and Diva! Hurry back Pilot peeps because there was a huge rainbow shooting out of your building this morning. Something good must be going on over there. Holla!

  2. T-Pain February 25, 2011 at 9:23 am

    Pilot is hiding a pot of gold…

  3. T-Pain February 25, 2011 at 9:27 am
  4. Rise Up February 25, 2011 at 12:08 pm

    You say old track baton, I say Leprechaun flute that wards off evil spirits. Where da gold at?

  5. T-Pain February 25, 2011 at 1:52 pm

    @Rise Up
    He got that from his great-great grandfather…duh

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