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Power Snatch + 1 Below the Knee Hang Snatch: Build to Heavy Complex Single

MetCon – 3 Rounds for Time:
Chin Hold Over Bar (20s)
Max Burpee Bar Touches (40s)
25 KB Swings (50/35)

[Rest 1-2 minutes Between Rounds]

KTOWNERS UNITE! Thanks for voting and making us the “2013 Best of Knoxville Award in the Health Clubs & Gymnasiums.” We just received the email this morning. It blows my mind to see how far we’ve come and how many lives have been changed for the better within Ktown. It is such an honor to be able to coach and advise all the amazing people who sweat in CFKT. I hope each and every one of you realize how you make the gym great, we as coaches and owners don’t have to do that much! So really, way to go Ktowners, you are the Best People in Knoxville!

Sappy yet true,
<3 Coach Miss J

By | 2017-04-25T14:38:13+00:00 September 11th, 2013|CrossFit Ktown Knoxville, Uncategorized|2 Comments


  1. G8rDave September 11, 2013 at 10:59 am

    This is very exciting news. Who would have imagined, from those days back at the old 1.0, that we would have risen to this level? Actually, 3 people come to mind: Grant, Jessie and C-Bo. They had the imagination, the vision and the dream to become a place that inspired people to become, not just better-looking, not just “more fit”, but truly and fundamentally HEALTHY! This award merely affirms what all of us already know about CFKT.

  2. CBo September 11, 2013 at 2:23 pm

    You said it, Dave. Nothing to add to that. Thanks to all for voting!!

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