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

Uncategorized

Home/Uncategorized
1 10, 2013

ON RAMP!

By | 2017-04-25T14:38:11+00:00 October 1st, 2013|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up Front Squat: 5x5 MetCon – For Time: 500m Row 3 Rounds 15 Pull-Ups 10 Power Cleans (50-60% 1RM) 15 KBS (50/35lbs) Finisher: 5 Minutes Double-Under Practice Hey guys! Don’t forget tomorrow begins the on-ramp class for the month of October. We are only offering a 7am option again for this month. Tell [...]

27 09, 2013

In Response to “CrossFit’s Dirty Little Secret”

By | 2017-04-25T14:38:12+00:00 September 27th, 2013|CrossFit Ktown Knoxville, Uncategorized|7 Comments

Warm-up Front Squat: Heavy Set of 3 MetCon – Fran: 21-15-9 Thrusters Pull-Ups Finisher: 5 sets of Max L-sit Hold Followed by 1 Min Max DUs/L-Sit Hold. First of all let me say, haters gonna hate. And if people don’t know exactly what something is they typically love to hate it. Sad, but [...]

26 09, 2013

Wednesday

By | 2017-04-25T14:38:12+00:00 September 26th, 2013|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up Press: 3x5 Metcon – EMOM 24 Mins: Odds: 2 Power Snatches + 2 OHS (≤ 50% 1RM) Evens: Alternate Between - 15s Burpees and 15s Toes-2-Bar I promise I started the post on rhabdo, but I haven’t completed the masterpiece yet. I will have a post on it by tomorrow because a lot [...]

25 09, 2013

Friday’s Hours 6-10AM

By | 2017-04-25T14:38:12+00:00 September 25th, 2013|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up A) Clean: 1 RM B) DB Bench Press: 8x5 MetCon – AMRAP 8 Minutes: 4 HSPU 6 Box Jump Overs 8 Russian KBS Remember THIS FRIDAY we will be closed after the morning session. We have CF Covington coming to visit for a Throwdown at Ktown. Please remind your friends about this [...]

24 09, 2013

Barbells for Boobs

By | 2017-04-25T14:38:12+00:00 September 24th, 2013|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up Squat: 5x5 MetCon – For Time: 2k Row 20 Man-Makers (light) Can you smell it in the air Ktowners? No, it’s not stanky knee sleeves, its FALL. And you know what that means…we are rolling into back-to-back months of cancer awareness. Since we are a gym that believes in showing support, we [...]

20 09, 2013

2k Rows Blow

By | 2017-04-25T14:38:12+00:00 September 20th, 2013|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up A1) Max Parallette L-Sit A2) Dips: 5x10 MetCon – For Time: 2k Row 2k Rows, yuck! If you want to improve your time and not make rowing quite so hard come to the seminar this WEEKEND from 8-8:45am! I saw you guys row… you need the clinic! Well done to all who [...]

19 09, 2013

Deadlift Top-Down

By | 2017-04-25T14:38:12+00:00 September 19th, 2013|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up Deadlift: Heavy Set of 5 (not 5RM) MetCon – For Reps: 15 Minutes – 400m Run Repeats 5 Minutes – 10 Wall Balls, 20 Sit-Ups 2 Minutes – Alternating KB Snatches This is your reminder for the Rowing Seminar this Saturday from 8-8:45am! Open gym begins at 8:45am. Since we deadlifted today [...]

18 09, 2013

Not to Much

By | 2017-04-25T14:38:13+00:00 September 18th, 2013|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up A1) DB Rows: 5x5 A2) Max Strict Pull-Ups MetCon – AMRAP 3 Minutes: 5 UB Thrusters 10 Burpees Over the Bar Yesterday we had some big press numbers by the ladies that I forgot to mention! Well done to both Becky’s hitting 115 as well as Miss Mcreery hitting the same. You [...]

17 09, 2013

Remember, remember

By | 2017-04-25T14:38:13+00:00 September 17th, 2013|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up Press: 5-3-1-1-1 MetCon – 3 Rounds for Time: 10 Box Jumps (24/20”) 20 KBS (50/35lbs) 30 DU’s 200m Run Finisher: 30-45 Toes-2-Bar First of all let me give a big congratulations to 5 Rivers CrossFit on the well hosted competition this Saturday! Another congratulations goes out to all the Ktown teams who [...]

12 09, 2013

Judges’ Meeting

By | 2017-04-25T14:38:13+00:00 September 12th, 2013|CrossFit Ktown Knoxville, Uncategorized|3 Comments

Warm-up Strength- EMOM 20 Minutes: Odds - 30 seconds max DU's Evens - Power Clean + 2 Jerks MetCon – 3 Rounds for Time: 10 Toes to bar 15 Push-Ups 20 KB Snatches (light and manageable) 200m Run Calling all Oktoberfest judges!!! I have approached some of you about judging Oktoberfest. If you [...]