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Back in the routine of things…

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Back in the routine of things…

Michelle pushing through (with tears?) the T-Pain OT round.

Warm-up: 10 Good Mornings (45/25lbs), 10 Jumping Back Squats (45/25lbs), 10 Behind-the-Neck Jerks (45/25lbs) x2, Hip Opener (1 minute each side), 10 Arm Circles (all ways)

Push Press: 3-3-3

MetCon – 20 Minute AMRAP:
50 KB Swings (50/35lbs)
1 Mile Run
AMRAP Cindy with leftover time
(Score = Cindy Rounds)

I know this was the first day back at Ktown since Death Days for a lot of people and it was a tough one. Thank you, CBo. Summer is ending, school is starting up, the coaches are back from vaca, and things are getting back into the daily grind. While this doesn’t sound super fun we have some exciting events up ahead. Let’s remind you of them.

1) Ktown Classic Golf Tournament August 20th at Lambert Acres
2) Linda Saturday August 27th at CrossFit Ktown
3) Marine Mud Run Saturday September 10th. (There is still time to sign-up.)

I think this is the basic update for the next few weeks. If I am forgetting something post it to comments.

Glad to be back,
<3 Coach Miss J

P.S. If you came all 5 days of Death Days then you need to sign our “Death Day” sheet and write the size of t-shirt you want.

Rise Up with some big Ups.

By | 2017-04-25T14:39:00+00:00 August 15th, 2011|CrossFit Ktown Knoxville, Uncategorized|8 Comments


  1. Rach Face August 15, 2011 at 9:54 pm

    Yes you are missing 2 VERY important ones!!
    Aug 26- Miss J visits Rachel.
    Sep 2- Rach Face returns to Ktown.


  2. Kathleen August 15, 2011 at 10:13 pm

    I am so bummed I cant make it to ANY of these fun events :( …being a resident sucks!

  3. Rachael "diva" August 15, 2011 at 10:16 pm

    Don’t forget that if anyone would like to join Maxey and I on our 15k adventure on Sept.11th in Wear’s Valley they are more than welcome.

  4. Samantha August 16, 2011 at 8:27 am

    There is also the Warrior Dash in Manchester, TN on Sept. 17th!

  5. G8r Dave August 16, 2011 at 8:48 am

    I wonder if Caleb and Dani could tie in their wedding on the 17th with the Warrior Dash? Now THAT would be very CF!

  6. Jake August 16, 2011 at 5:00 pm

    i came to all 5 days of death days, but will not be at the gym for the next couple weeks due to sickness. So…size medium

  7. Patrick August 16, 2011 at 5:42 pm

    I’m sad that I haven’t been able to come in during lunch anymore, let alone at all now that school is back in. Summer break was so much better: get up around 9 am, have coffee and breakfast with my wife and daughter, hit up KTown with the lunch crew…those were the days.

    Even though I have been absent from KTown doesn’t mean I’m not working out. I’m trying to recreate as many KTown WODs as I can in my garage, even if I am a day behind. Case in point, I did this one today (Tuesday, 8/16/11).

    Did the Push Press from the GROUND. Got 185, 205 then got 1 at 215. Legit Push Presses, not jerks!
    Then got 11 full rounds of Cindy + 10 push ups. Finished the mile with about 10:45 left. Good WOD.

    Peace OUT!

    Saint Patty Cakes

  8. G8r Dave August 16, 2011 at 6:14 pm

    Patty, my wife, Jilynn, is there with you…first days of school, etc. Geri, Celeste…heck, a bunch of K-Towners are educators. Just get through the first few days, find a time and make it work.

    Nice job on the Mini-Murph!

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