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Barefoot Benefit

Barefoot Benefit

Big Pullllllll.

Warm-up: 10 Jumping Air Squats, Straight/Bent Knee Calf Stretch (30 seconds each), Hamstring Stretch (30s), 10 Dislocates, 10 Hang Power Cleans (45lbs), 1 Mile Run

Dynamic Bench Press: 3×3 @ Wide, Narrow, and Normal Grip

Skill: Double-Unders

MetCon – For Reps/Meters:
Tabata Double-Unders
Rest 1 Minute
Tabata Row

Finisher: 3×15 Stall Bar Leg Raises

Announcement time Ktowners! CrossFit Ktown, Pilot, and some less cool businesses are sponsoring the Barefoot Benefit 5k and 1 Mile run!

What: Barefoot 5k or 1 Mile Run (duh)
Where: Lambert Acres Golf Course in Maryville
When: Sunday October 23rd at 2:00pm-6:00pm
Why: Because it will be fun!

Here is an excerpt from their registration page on the event…

“The expertly maintained grass at Lambert Acres golf course will serve as the landscape for this unique event; providing a safe comfortable surface for participants who wish to be barefoot.

Proceeds from the race will benefit the hundreds of forgotten elderly served at Samaritans Place Emergency Shelter in Knoxville, TN.

The goal of Barefoot Benefit is to bring our community together for a relaxed afternoon, an enjoyable run or walk in the grass, live music, local vendors, and knowing that all the while we are helping a noble cause that affects people right here in OUR local.

This event is great for an individual or a family fun day out!”

Ktown really wants to represent at this race so if interested register at

All those stinky feet,
<3 Coach Miss J

Happy Belated to the Kirsterminator!

By | 2017-04-25T14:38:55+00:00 October 4th, 2011|CrossFit Ktown Knoxville, Uncategorized|3 Comments


  1. T-Pain October 4, 2011 at 8:09 pm

    So training for the 5k is doing heavy clean pulls?

  2. Braers October 4, 2011 at 9:00 pm

    I think training for the 5k should be spending as much time at Lambert Acres as possible…. amirite Taylor?!

  3. T-Pain October 4, 2011 at 11:12 pm

    Smartest thing you have ever said to me. Period.

Comments are closed.