Warm-up: Mill around for about 5 minutes after class starts (a la Scott), 400m Row, 20 Lunges w/ Twist, 20 Leg Swings (all directions), LAX Ball Roll Hip Flexor Wad (1 minute each side), LAX Ball Hip Opener (1 minute each side), Warm-up Power Cleans
MetCon – A Farewell to Scott:
Power Cleans (185/125lbs)
Split Squat Jumps
Finisher: 3×10 Leg Raises
You may have noticed the CrossFit Ktown shirt hanging from the whiteboard today that says “$5” on it. That is correct people, an amazing Ktown shirt for only 5 bucks! I am pretty sure that means everyone should save half of their fast food lunch money for one day and purchase a t-shirt. They are so cheap because we wanted all of you to get your grubby hands on one and wear Ktown proudly.
There is something else hanging from our whiteboard, no it’s not the Banff Mountain Film Festival poster, but a poster for a 5k Breakthrough Run for Autism. It’s been so beautiful already this spring why not get to be outdoors a little more. The race is April 16th at 8:00am at Turkey Creek. If I’m not mistaken, the race is run through the neighborhoods behind Turkey Creek, which you know are going to be sick! We can get a team together or we can run on our own, but we wanted to get the word out there! You know we are always pushing you guys to do new things.
Finally, we wanted to honor Scott Kibby who is moving to Nashville and happens to be one of Ktown’s longest members. In the time span of Scott being with us he has won 2 Paleo Challenges, lost over 50 pounds, bought a pair of O-shoes, made the best smoked bologna for Ktown’s “Meat Fest,” holds several places on the PR board for strength and MetCon numbers, went on his first overnight backpacking trip, and has become a CrossFit Ktown beast (among many other things). We are excited to say that this move does not mean the end to a CrossFit era. He has already visited a CrossFit in Nashville and plans on finding another CF home there. I know he will uphold the Ktown name well and the Nashville CF’ers won’t know what hit em.
You will be missed,
<3 The Ktown Coaching Staff