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You know what they say about idle hands.

Warm-up: Waiter’s Walk circa bldg. (35/20lb KB), 15 Wall Balls (20/12lb), Ktown Snatch Barbell Complex (45/25lb)

Clean and Jerk: 6 Singles at 70% 1RM

MetCon – Not for Time:
1K Row

Finisher: Work on the Kipping Pull-Up/ G.O.A.T

For a rainy Thursday we had a pretty good day at CFK with lots of smiling faces.  If you weren’t here you may be wondering why the row was “not for time.” As you know (or maybe you don’t) this week is a recovery/ back-off week and the row was meant for just that. We’ve had you all doing a lot of volume and some seriously hard MetCons lately (like you haven’t noticed) so it was time for a well deserved break.  No big announcements or issues other than Coach G gets back tomorrow; so unfortunately you will have to see him again next week. Here is the good news though…Larry and Geri get back too!

Just kidding G,
<3 Coach Miss J

By | 2017-04-25T14:39:49+00:00 April 8th, 2010|CrossFit Ktown Knoxville, Uncategorized|8 Comments


  1. Taylor April 8, 2010 at 8:33 pm

    From this post, it is clear Jessie can’t keep her hands off Travis since he won the Paleo Challenge

  2. Brandon April 9, 2010 at 3:21 am

    Man, Travis is such a lucky guy ;)

  3. crossfitktown April 9, 2010 at 6:59 am

    Haha, you know me… it’s so hard to keep my hands off Paleo winners!
    -Miss J

    But in all seriousness I didn’t molest Travis :-D (At least not this time!)

  4. James April 9, 2010 at 8:56 am

    What metcon was this? 3 RFT 50 Double hands to checks…Really, I think it was Blake that did it. I know they have a little friendly competition going.

  5. Coach Cbo April 9, 2010 at 9:19 am

    Nothing like a friendly, completely gay but straight game of “who can congratulate the other guy more by slapping him on the rear when he PR’s in the gym.” Right fellas? Can I get a HEYYO?!?!?!?!

  6. Brandon April 9, 2010 at 10:12 am

    “Completely gay but straight” indeed. Dibs on smacking Caleb on the butt for his next PR!

  7. Coach Cbo April 9, 2010 at 12:52 pm

    I’ve been sandbagging lately so this Saturday I come in and PR all slow and fast lifts…I’m ready for some action!!!

  8. Brandon April 9, 2010 at 2:26 pm

    ALL lifts … ?

Comments are closed.