What a family!

Warm-up: 15 KB Swings (50/35lbs), 5 KB Press Each Arm (50/35lbs), 10 Lunges, 10 Backwards Lunges, 5 Normal/Narrow/Wide Air Squats x2, Samson Stretch (1 minute each), Hip Opener (1 minute each)

Clean Complex: Heavy Single; 95%; 90%
(1 Hang Power Clean, 1 Power Clean, 1 Squat Clean)

MetCon – For Time:
Hang Power Cleans (135/95lbs)
2 Rounds of Cindy
(If your Cindy score is above 15 rounds then do 3 rounds of Cindy between sets.)

Last week we did not give a proper welcome to our new CrossFit baby! Leah and Adam (AG) Gerken were blessed last week with their new baby boy, Jack Joseph Gerken! We hear good things from Adam as to how Leah and the little fellow are doing. We can’t wait to have Leah back in the gym ASAP!

Happy Halloween!
<3 Coach Miss J

By | 2017-04-25T14:38:53+00:00 October 31st, 2011|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. G8r Dave October 31, 2011 at 8:37 pm

    It’s somehow unfair that a guy can have such a beautiful family, be such a good dude, and still be able to Rx today’s WOD. Wat to go, AG! And Leah!

  2. G8r Dave October 31, 2011 at 8:38 pm

    That’s “way”. Sigh.

  3. Erin October 31, 2011 at 9:48 pm

    Yay! What a great picture of all four of ’em! Congrats again… B-e-a-utiful family!

  4. Keith November 1, 2011 at 9:53 am

    Congrats on the new little one

  5. Ben November 1, 2011 at 10:16 am

    Yeah Babies!!!!! Congratulations you two!

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