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Call Us Today! 865.591.8923 | 4432 Middlebrook Pike Knoxville, TN 37919|info@crossfitktown.com

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1411, 2013

Ktown Skinny

By |November 14th, 2013|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up
Clean + Front Squat + Jerk: build to heavy single
MetCon – For Reps:
3 min Wallballs
2 min Power Cleans (60% of complex)
1 min Burpee Over the Barbell
A new iteration of Ktown skinny has started up.  Classes are Tuesday and Thursday mornings at 7AM, Wednesday evening at 7:30PM, and a make-up open gym class Thursday at 6:30PM.  […]

811, 2013

November

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

Warm-up
Romanian Deadlift: Heavy Set of 5
MAP Session:
6 Min Row/Bike
2 Min Rest
3 Min Snatches (115/75lbs)
2 Min Rest
6 Min Row/Bike
Finisher: 3-5 Rope Climbs (Legless if Possible – no kip)
There are some important dates and notices written on the board & gym calendar for Nov and Dec. Please read the information and make notes of the events or […]

611, 2013

Clean it Up Ktown

By |November 6th, 2013|CrossFit Ktown Knoxville, Uncategorized|3 Comments

Warm-up
Bench Press: 5×5
MetCon – For Time:
30 Box Jump Overs (24/20”)
40 Alternating DB Snatches (moderate weight)
50 Sit-Ups
Finisher: Max Set Ring Dips
The gym is your home away from home. Well, at least it’s like that for me. I take pride in it, and I hope each of you do too. You all have made it such a […]

3110, 2013

Mo on Movember

By |October 31st, 2013|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up
Deadlift: Set of 5 @ 75%
MAP Session – 7 Minutes:
5 KB Snatches Each Arm (50/35lbs)
10 Sit-Ups
15 Step-Ups
20 Double-Unders
Rest 3 Minutes – Repeat
Tomorrow kicks off Movember! Here is some information for all the good stuff we have going on this month related to the Movember awareness!

Each year during the month of November, Movember is responsible for […]

3010, 2013

Halloweenie Party!

By |October 30th, 2013|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up
A1) Pendlay Rows: 5×5
A2) Muscle-Ups: 5×5
MetCon – For Time:
7 Box Jump-Overs
400m Run
7 Box Jump-Overs
Don’t forget we have our Halloween WOD and party tomorrow starting at 6PM. Even if you aren’t going to be there right at 6 feel free to stop by later. Don’t forget to bring a yummy dish to share with everyone and […]

2910, 2013

Halloween, or something like it

By |October 29th, 2013|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up
Clean + Front Squat: build to heavy 1+2
Press + Push Press: build to heavy 3+3
MetCon – For Reps:
1 min T2B
1 min Push-ups
1 min Burpee Bar Touches
1 min Push-ups
1 min T2B
Don’t forget the Halloween workout and party afterward.   The workout will be at 6PM this Wednesday with a party to follow.  Come in wearing a costume!  […]

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 […]