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“Bring a Friend Week” is not next week.

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“Bring a Friend Week” is not next week.

Doesn't Braers look good in Miss J's skinny jeans?

Warm-up: 400m Run, 20 Leg Swings (all directions), Hip Opener on Knee (1 minute each), Straight/Bent Leg Calf Stretch (1 minute each), 50 Double-Unders

Squat: 3×5

Deadlift: 5RM

MetCon – For Meters:
Tabata Row

Finisher: 3×10 GHD Sit-Ups or Weighted Abmat Sit-Ups, Seal Stretch (30 seconds)

This is very important guys! Most of you think “Bring a Friend Week” is next week, but it’s NOT! It is the week after, May 23rd-27th. Not to say you aren’t allowed to bring your friend next week, we just won’t have the fun partner workouts for you and your friend. Also, you can definitely bring more than one person that week (if you have more than one friend). If you needed another incentive here you go…if your friend joins the ranks of Ktown, you and your friend get 25$ off the month of June.

We coaches wanted to congratulate all of our students graduating college. Way to go guys! Yes that means we will be losing some fine members that are off to other places for work, but at the same time we are so proud of you! We have loved every minute getting to coach and know you.

*Congrats Rachel Henry! Graduating UT with a Bachelors of Science in Business Administration in Marketing with a Collateral in International Business. She will be leaving us soon for Nashville and then perhaps Oregon, so wish her luck.

This is how Rachel texts.

Pain face.

*Congrats Noel Scruggs! Graduating UT with a Bachelors of Science in Accounting with a Collateral in Finance. He leaves us for a position in New York for the summer, and then returns for graduate school at UT!

Noel's so strong these days.

Big weight!

*Congrats Madison Brandon! Graduating UT with Bachelors in Mathematics with an Honors Concentration. Madison is on to Virginia Tech for further schooling and has already left us Ktowners. We will miss her greatly!

Madison always has great high elbows.

Action shot.

*Congrats Lee Lambert! Graduating from UT with a Bachelors of Science in Elementary Education. Lee is already working with kids as part of the interning process, but sadly will be leaving us at some point.

Lee competing at Garage Games.

Love that tie-dye. (Sp?)

*Congrats Mike Gilmore! Graduating UT School of Law as a Juris Doctor! He will be leaving us for the Jag law program if I’m not mistaken. “Did you order the Code Red?!?!?”

Mike loves the Saturday classes.

Mike doing the CBo!

*Congrats Travis McCroskey! Graduating UT School of Law as a Juris Doctor! Who knows what lies in store for T-rav? I’m pretty sure he’s staying though since he has a wife and a house in Knoxville.

Our resident caveman and now lawyer, Travis.


*Congrats Ryan (Forrest) Long! Graduating from ETSU School of Pharmacy with a Professional Doctorate Degree in Pharmacy. He is on to rotations around Knoxville at different Walgreens, but staying with us at Ktown!

Close-up model shot.

Forrest... with one of the most impressive deadlifts to BW ratios.

I really racked my brain to think of everyone graduating so if I missed you please forgive me, but let me know! We want to publically congratulate you! Post it to comments if you did!

See you for the 10AM Free-tastic class tomorrow,
<3 Coach Miss J

By | 2017-04-25T14:39:08+00:00 May 13th, 2011|CrossFit Ktown Knoxville, Uncategorized|15 Comments


  1. Kirsten May 13, 2011 at 10:19 pm

    I am the luckiest women alive!

  2. Brandon May 14, 2011 at 7:19 am

    At least this was posted on Friday, so nobody will see it. :)

  3. Brandon Phillips May 14, 2011 at 11:29 am

    I did…

  4. crossfitktown May 14, 2011 at 11:58 am

    Hahahahaha. BP, where are you? You posting this from a jail cell?


  5. Patrick May 14, 2011 at 12:36 pm

    I like how Braers looks so excited in the picture. He’s seriously happy that he fit into them… Good for you, Brandon! : )

  6. Rachel H May 15, 2011 at 10:33 am

    Thanks so much for the shoutout! I really am going to miss everyone there and so sad to leave. You all have def changed my life! Thanks for everything!

  7. forrest May 15, 2011 at 11:21 am

    You would look so much better in those if you had a spray tan

  8. Samantha May 15, 2011 at 9:00 pm

    Maybe I shouldn’t ask this because no one else has yet, but why was this happening? What conversation turned into, “Hey Brandon, you should put on those jeans…”…?

  9. Rise Up May 16, 2011 at 8:27 am

    I’m sure when Braers bends over he whale tales his American flag thongs for everyone to see… Congrats to all the grads, its now time to start paying student loans, taxes, and your own health care. To all that are leaving Ktown you will be missed.

  10. crossfitktown May 16, 2011 at 10:09 am

    Hahahahhahahahahhaahah, Rise Up…that was a flawless comment. Thank you for that. I laughed hard.


  11. crossfitktown May 16, 2011 at 10:34 am

    This is how the situation arose…Kirsten needed some jeans because we were about to go somewhere and she only had gym clothes with her. I had those on originally so I took them off and she put them on. Brandon was making fun of us for our struggles getting them on so we said, “You put them on Brandon.” And then…well you know the rest of the story. I will say he managed to get in them better than both of us.
    -Miss J

  12. G8r Dave May 16, 2011 at 1:35 pm

    Maybe Brandon has heretofore-unbeknownst-to-us skills putting on women’s clothing, Jess. I doubt it’s an inherited trait.

    Brandon, we’re all friends here…not that there’s anything wrong with that, as they say.

  13. Braers May 16, 2011 at 3:24 pm

    My chicken legs are good for something. Surely not squatting…

  14. Ben May 16, 2011 at 4:08 pm

    Congratulations to all the grads! Whether you realize it our not you have accomplished a great deal. Good luck on the next chapter of your life….

    (I for one am looking forward to finishing chapter 6 and hoping she doesn’t skip me directly to chapter 11…)

    Brandon, way to do you. Don’t ever let anyone tell you differently. You are perfect just the way you are.

  15. Brandon May 16, 2011 at 6:16 pm

    This is easily the record for most comments ever on a friday blog post. I’m like a celebrity.

Comments are closed.