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Are your hands sad?

Are your hands sad?

This poster is also at the gym.

Warm-up: 10 Kettlebell Swings (50/35lbs), 15 Dislocates, Samson Stretch (30 seconds each leg), Squat Sit (2 minutes) x2, LAX Ball Roll Shoulders, Pecks, and Lats (5 minutes)

Front Squat: 5×3

MetCon – 3 Rounds for Time:
400m Farmer’s Walk (70/50lbs)
20 KB Swings (70/50lbs)

How’s that grip feeling after the past two days? Pretty wrecked I would imagine, as are some of your hands. I’m not going to lie, Coach G woke me up to make this post because his internet was down, and so I literally crawled out of my warm, cozy bed for this. Therefore, this post is going to be nothing special and awfully short.

I will make this announcement though, Monday, March the 28th we will be closed for the 6:30pm class. It’s only one class for one day, so take a rest, come in a different time/day, or go see the Banff Mountain Film Festival.

Also, if you haven’t already heard or seen the facebook picture, Coach CBo, or CBro as I like to call him, has sprained his ankle something nasty. It happened in a freak accident on the climbing trip. You will see him soon if you’ve been missing him this week, most likely Thursday or perhaps tomorrow hobbling around doing pistols and sit-ups.

Going to perfect the one-legged row for CBo,
<3 Coach Miss J

P.S. I put up some Garage Games and CBo pics on Facebook today. I know, a little late.

Caleb's foot is sad.

By | 2017-04-25T14:39:13+00:00 March 22nd, 2011|CrossFit Ktown Knoxville, Uncategorized|3 Comments


  1. Bucklington March 22, 2011 at 11:02 pm

    found this while reading up on the #4# competition coming up in April, thought y’all would get a kick out of it

  2. G8r Dave March 23, 2011 at 7:46 am

    Holy crap…that picture makes MY ankle hurt.

  3. LilBit March 23, 2011 at 9:42 am

    I feel your pain Caleb!! so sorry buddy. We can share my ankle brace during workouts:)

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