Back to it.

Back to it.

Coach Tay in its finest.

Warm-up: (10 KB SDHP (50/35lbs), 10 KB Swings (50/35lbs), 20 KB OWLs (50/35lbs) x2), 30 Sit-Ups, 10/5 Strict Pull-Ups

Power Cleans: 7×3 (Increase in weight every set)

MetCon – 1 Minute in Heaven:
For Reps
2 Minute Max Row for Calories
2 Minute Max Handstand Push-Ups
2 Minute Max Deadlifts @ 70% 1RM
2 Minute Max Double-Unders
Max Pull-Ups
Rest 1 minute between each exercise
(The pull-ups don’t count toward total reps and you only have one chance to get max reps. If you come off the bar, you’re done.)

Tomorrow begins a new semester for many of our student members, and we are sooooo stinkin’ excited that they have returned from their winter vacations. Welcome back Rachel, Noel, Jake, Coach Tay Tay aka T-Pain, Athena, and anyone I’m forgetting! If you left for the school break and haven’t been back in yet, you will get a shout out when I see you again. Hrm Hrm…Mary Kathryn, Mike G. where you guys at? And all you non-students that left for a couple weeks… well, we are glad to have you back too!

More winter weather tonight?
<3 Coach Miss J

Jack Frost's Revenge.

By | 2017-04-25T14:39:21+00:00 January 11th, 2011|CrossFit Ktown Knoxville, Uncategorized|8 Comments


  1. T-Pain January 11, 2011 at 10:31 pm

    that’s one good-looking man…

  2. crossfitktown January 11, 2011 at 10:39 pm

    -Miss J

  3. Rise Up January 12, 2011 at 10:40 am

    Yeah, he’s not too shabby.

  4. Coach G January 12, 2011 at 10:51 am

    I’d hit it.

  5. Jeff January 12, 2011 at 11:33 am

    @Coach G

    …with a 2×4.

  6. Dougie Fresh January 12, 2011 at 1:37 pm

    Jeff :
    @Coach G
    …with a 2×4.

    It’d be an upgrade.

  7. forrest January 12, 2011 at 6:00 pm


  8. forrest January 12, 2011 at 6:07 pm

    owned?…you know jeff, if youre lonely i could bring a special someone down from jc

Comments are closed.