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Yay for E.P.!

Warm-up: 200m Run, 15 Sit-Ups, 8 Turkish Get-Ups (50/35lbs) x2

Pause Squat: 3×3 @ 60% 1RM

Skill: Kipping Pull-Up

MetCon – Death by Pull-Ups:
Start @ Rep 5
(5 Pull-Ups in the first minute, 6 Pull-Ups in the second minute, 7 pull-ups in the third minute… Stop after 12)

Did you hands rip today? If you answered yes, Coach Tay Tay and I feel your pain. Except that we both ripped not during the MetCon, but showing you crazy kids how to kip properly. Yeah…

I want to give a HUGE congratulations to Elizabeth Patterson and hubby for the birth of their new baby boy Drake Patrick Patterson Jr.!!! We are so excited for their new addition.

More CrossFit Ktown babies to pop out soon,
<3 Coach Miss J

P.S. Paleo Lecture begins tomorrow promptly at 7:30pm and Wednesday at 7:30pm.

P.P.S. Wednesday at 8pm Ktown has reserved the patio at Dead End BBQ for the finale of the CrossFit Games! Coaches will be there after the Paleo lecture.

By | 2017-04-25T14:38:56+00:00 September 26th, 2011|CrossFit Ktown Knoxville, Uncategorized|4 Comments


  1. Rise Up September 27, 2011 at 8:02 am

    Games will not be shown at 8 Wednesday night due to stupid baseball wildcard race. I really hate ESPN sometimes. I’ll keep checking to see when they will show the games.

  2. Ben September 27, 2011 at 11:11 am

    Yeah! Congrats on the new BABY! Crossfit Ktown = Better Looking = Babies. There is more “math” in there, but trying to keep the blog PG.

  3. T-Pain September 27, 2011 at 8:08 pm

    Guy on a Buffalo is gonna be the next Glee. Fact.

Comments are closed.