Bring a friend week…

Bring a friend week…

Do it, do it.

Warm-up: 2 Rounds – 5 Pass Throughs, 20 Sit-ups, 10 Hang Muscle Snatches (45/25lbs), 10 Overhead Squats (45/25lbs)

Mobility: Lots of shoulder work…

MetCon – 3 Rounds for Time:
50 Double Unders
25 V-ups

Finisher: 12 max L-straddle holds

BYOF.  Bring your own friends.

We were thinking about growing this experiment that you all are a part of called CrossFit Ktown.  Here’s the catch: we only want people that fit our culture like all of you exuberantly hardworking, fun-loving, and witticism-infused guys and gals.  Let’s face it, Ktown is a place you enjoy coming to during the week.  Sure we work extremely hard inside these hallowed walls, but we also have bags of fun.  Let’s keep it that way.  Do you know anyone that would fit in with us?

That someone doesn’t have to be a friend though.  Maybe you have a mortal enemy that fits Ktown’s criteria.  You know what they say about where to keep your enemies.  I know you just said it out loud: closer.  Of course, there are other categories people fit in to in our lives other than friends and enemies.  Whatever label you have slapped on someone, if they fit what you think the culture of Ktown is then invite them in for some fun.

Some pointers (because I love a good bullet-pointed list):

  • The week will have several partner workouts that are also easily scaled to individual WODs.
  • Your guest can come once, twice, thrice, four times, and even all week M-F.  The English language really let me down right there.
  • You do not have to bring a guest, but please expect burpees if you show up all week empty handed.  Just kidding.  But seriously.  I’m messing with you guys.
  • Never fry bacon in the nude.

They said me rappin’ was like MJ playing baseball,
Coach G

By | 2017-04-25T14:39:08+00:00 May 10th, 2011|CrossFit Ktown Knoxville, Uncategorized|10 Comments


  1. Bucklington May 11, 2011 at 2:16 am

    ha why do I feel like you had a beer in your hand while typing this??

  2. Brandon May 11, 2011 at 6:08 am

    Beer isn’t paleo, and Grant is 110% paleo.

  3. crossfitktown May 11, 2011 at 6:23 am


    Who doesn’t celebrate the end of each day with a cold one whilst listening to some Childish Gambino?


  4. Patrick May 11, 2011 at 8:11 am

    Nice post. I smiled a lot.

    Seriousnessly: I would like to echo the last bulleted point. If done, you will regret it…

  5. Miss J May 11, 2011 at 10:54 am

    Everytime I read your writing, I remember why I date you.

  6. Miss J May 11, 2011 at 10:54 am

    Every time*

  7. Coach G May 11, 2011 at 10:56 am

    Sup, girl.

  8. Rise Up May 11, 2011 at 11:07 am

    Is this an anytime deal or a specific week, if so which week is “bring yo friends” week?

  9. Brandon May 11, 2011 at 11:25 am

    Let’s start a new tradition where we actually discuss the workouts on the comments?

    My hspus have gotten much better, even though they still aren’t up to the Taylor Layman standards of HSPUs. 7:26 RX on yesterday’s wod.

  10. Doug May 11, 2011 at 8:36 pm

    Brandon, stop trying to bring crossfit to the comments. The comments are an extended version of the 6:30 social hour class. 6-3-0 4eva

Comments are closed.