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At my signal, unleash Hell!

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At my signal, unleash Hell!

Our newest member, Jake, about to go overhead.

Warm-up: 400m Run, Foam Roll T-spine, Lats, and IT Bands, Lat Stretch, 20 Hang Muscle Snatches (45/25lbs)

MetCon – For Time:
30 Clean & Jerk (ground to rack to overhead) @ 50% 1RM

Finisher: 30 GHD Sit-ups, 1 Max set of ring pull-ups, 1 Max set of dips

Hope you all enjoyed the last day of our de-load week.  The overall training volume has been much lower, but the temperatures have been much higher.  It’s a good thing you guys and gals like to sweat so much.  Samantha D. had the idea to host a post-Paleo party with some yummy food, libations, sweat, and some games.  I think we’ll try to set that up soon before we lose all the heat.  My money’s on Perry to sweat the most.

Tomorrow is our first ever FREE Saturday class in the new gym.  Let’s break it in right with a big showing.  If you’ve been reading the blog and are sitting on the fence, throw caution to the wind!  You will meet a bunch of new, friendly people.  It’s a great atmosphere all the time.  10AM is when we get started.  Hope to see a bunch of you tomorrow!

As for all you regulars, prepare yourselves for next week.  We begin our new cycle, and it will be unlike anything we’ve done before.  I’m really looking forward to the programming and seeing how well you all progress!  Get plenty of good food and rest over the weekend.  Monday we start anew!

When are we doing the curls for the girls cycle?!?
Coach G

Meet Michelle - The Beatles even wrote a song for her.

By | 2017-04-25T14:39:36+00:00 August 13th, 2010|CrossFit Ktown Knoxville, Uncategorized|2 Comments


  1. Brandon August 13, 2010 at 7:55 pm

    “My Michelle” by Guns n Roses.

  2. Ben August 16, 2010 at 9:48 am

    Sweat off: Perry vs James. My money is on Rise Up!

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