Back in the Swing

Back in the Swing

Welcome Cesar, our new coach! He'll be assisting the next couple weeks to get to know everyone. Welcome him back after a long year has passed!

Warm-Up: 5 reps each of Hang Snatch Shrugs, Tall Muscle Snatch, Hang Snatch High Pulls, OHS, Snatch Balance (45/25)

FS: 3×3

MetCon – For Time:


Ground to Overhead (70% of 1RM Clean & Jerk)


Farmer’s Carry 200m (70/50lbs)

Finisher: 3×5 Strict Ring Dips (Bulgarian for Advanced)

-Today was a refreshing return to normalcy at Ktown. I know some of you are still out of town, or are on some strange schedule, but I’d say that 75% of us are back into our routine of hitting the gym hard. As I was reviewing the programming for the rest of the week, I realized that we’re in for a romping this week! So bring your A-game Ktowners, this week (especially tomorrow) is gonna be a DOOZIE, and you DEFINITELY don’t wanna miss it!

Coach CBo

Post to comments the craziest Holiday mishap you witness/experienced/heard about

By | 2017-04-25T14:39:21+00:00 January 3rd, 2011|CrossFit Ktown Knoxville, Uncategorized|13 Comments


  1. The Food Hound January 3, 2011 at 11:07 pm

    A little birdie told me tomorrow’s WOD was inspired by the lovely and slightly crazy E$. Can’t miss that!!

  2. Callie January 4, 2011 at 8:25 am


  3. Erin January 4, 2011 at 9:01 am

    Hooooray for Cesar!

  4. Jeff January 4, 2011 at 10:06 am

    Hail Cesar!

  5. crossfitktown January 4, 2011 at 11:12 am

    Little known fact: Cesar knows the key to making Cancun’s amazing white cheese dip. Maybe if you treat him nice he’ll make you some.


  6. Ben January 4, 2011 at 12:36 pm

    It’s great have Cesar back in the gym. A perfect addition to an already stellar coaching staff….And, I don’t have to compete with him for spots on the board. (Double bonus)

  7. crossfitktown January 4, 2011 at 2:14 pm

    Haha, if we could only get James, Adam, and Brandon on staff you might just own the boards, Ben! I’m sure we could create some janitorial positions etc…


  8. crossfitktown January 4, 2011 at 2:15 pm


    Not even gonna say it.


  9. Rise Up January 4, 2011 at 3:06 pm

    Isn’t that the same guy who couldn’t do the WOD because he stubbed his toe playing kickball? Who gave him a Crossfit certification? Hahaha j/k, welcome back Cesar. Looking forward to the ole rugby vs soccer workouts, even though you won most of them.

  10. Brandon January 4, 2011 at 3:11 pm

    Dibs on secretary.

  11. Lee January 4, 2011 at 3:12 pm

    Welcome back Cesar!

  12. Dougie Fresh January 4, 2011 at 3:51 pm

    Coach Cheese?

  13. Ben January 4, 2011 at 4:28 pm

Comments are closed.