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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:

5-4-3-2-1

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

Burpees

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

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

    YAY CESAR!!

  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.

    CBo

  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…

    G

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

    @Jeff

    Not even gonna say it.

    G

  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.