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2410, 2013

Hi again…

By |October 24th, 2013|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up
A1) Press: 5×5
A2) Pendlay Row: 5×5
MetCon – 15 Min Z1:
5 Minute Bike
5 Minute – 5 Pull-Up, 10 Push-Up, 15 Box Step-Ups
5 Minute Row
It’s good to be back inside the hallowed halls of Ktown.  Thanks for the warm welcome.

Coach G

2310, 2013

Video Standards

By |October 23rd, 2013|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up
Ground-to-Shoulder + Thruster: Heavy Single
MetCon 1 – For Time:
30 Bench Press (65%)
30 Pistols
MetCon 2 – For Time:
40 Alternating DB Snatches
60 Straight Leg Sit-Ups
The video standards have been released for Oktoberfest 2013. Athletes and Judges must watch these. After viewing if you have any questions post to comments.

Miller 64

Angry Orchard

Mike’s Hard

Milk Stout

Dos Perros

2210, 2013

The Baker Fam & Chick-Fil-A

By |October 22nd, 2013|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up
Squat: 80%x3x8
MetCon – EMOM 16 Minutes:
Odd: 4-8 Push-Ups + 5-7 Toes-2-Bar
Even: 4 Burpee Over the Bar + 2 Power Snatches (60-70%)
Finisher: 30 Hollow Rocks
What do CrossFitters do best? Get behind a good cause. Well, good cause coming your way…

There will be a fundraiser for a family (The Bakers) who have a dad with Hodgkin’s lymphoma […]

1710, 2013

No Childcare Friday

By |October 17th, 2013|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up
MetCon 1 – AMRAP 5 Minutes:
Burpees (Jump to Touch Something Overhead)
MetCon – 2 Rounds:
(AMRAP 1 Minute On – 1 Off. Full Rest Between Rounds.)
Double KB Thrusters
Double KB OWLs
Double KB Snatches
Finisher: 3×10 Good Mornings @ moderate weight
Quick one tonight guys, this Friday we will not have our childcare at 9am. So sorry, it is just for […]

1610, 2013

Kill Cliff at Ktown

By |October 16th, 2013|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up
Bench Press: 5-4-3-2-1
Deadlift: Heavy Set of 5
MetCon – For Time:
50 Straight Leg Sit-Ups
1 Mile Run (4x400m)
50 Straight Leg Sit-Ups
For your excitement and recovery based needs we are now selling Kill Cliff. You may have seen them at the gym. For a case of regular Kill Cliff (24 cans) the price is $48. If you want […]

1510, 2013

lululemon

By |October 15th, 2013|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up
A1) Front Squat: 1 RM
A2) 5×5 Weighted Strict Pull-Ups
MetCon – For Time:
100 Wall Balls (20/14lbs)
Finisher: Max x 3 Muscle-Ups + Max x 3 L-Hang
I believe in a good product. Whether it is involved in the CrossFit world or everyday life, if a company makes a good product, I’m all about it. Well let me tell […]

1210, 2013

No Saturday Class Tomorrow

By |October 12th, 2013|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up
Deadlift: Heavy Single (NOT 1RM)
Conditioning – 20 Min AMRAP:
5 Toes-2-Bar
7 Box Jumps (Step Down)
9 Push-Ups
11 KBS
Max UB DUs
(No redlining. Perform at Z1-Z2)
I want to remind everyone that we DO NOT have a Saturday class this weekend or OPEN gym. Instead we will be lifting at CF Knoxville in the Oly meet. These practice O-meets don’t […]

1110, 2013

Barbells for Boobs Success

By |October 11th, 2013|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up
Front Squat: 3RM
Power Clean: 5 Reps Touch-N-Go
MetCon – Helen:
3RFT
400m Run
21 KBS (50/35lbs)
12 Pull-Ups
Can I just say…Ktown rules!

To everyone who showed up and participated in the Barbell for Boobs event, amazing job, Ktown is so proud of you! And a big thanks to CF Knoxville for hosting!

Take a close look at those pictures. That’s Lex on […]

1010, 2013

Oktoberfest Workouts Released

By |October 10th, 2013|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up
Press: 1 RM; 60% x Max Reps x 2
Conditioning – EMOM 20 Minutes:
Odd: 3 KB Snatches + 3 1-Arm KB OHS (50/35lbs)
Even: 5 KB Good Mornings + 10 KB SDHP
1) Remember Barbell for Boobs tomorrow starting at 6pm! We will still have normal hours if you can’t/don’t want to make this event.

2) Because I don’t […]

810, 2013

Judge Course This FRIDAY

By |October 8th, 2013|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up
Clean: 1RM – 80%x2x2
Conditioning – AMRAP 7 Minutes:
3 DL (60% 1RM)
6 Pistols
9 Burpees-Over-the-Bar
Finisher: 3×10 Pendlay Rows
After the Barbells for Boobs fun on Thursday, this Friday we have our judge course. It will be after the last class of the evening, so at 6:30pm. Show up ready to learn how to judge! We are so thankful […]