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Call Us Today! 865.591.8923 | 4432 Middlebrook Pike Knoxville, TN 37919|info@crossfitktown.com
110, 2013

ON RAMP!

By |October 1st, 2013|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up
Front Squat: 5×5
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 your friends! Also yogility is going to start back up this […]

2709, 2013

In Response to “CrossFit’s Dirty Little Secret”

By |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 true.

“CrossFit’s Dirty Little Secret,” the article causing such a […]

2609, 2013

Wednesday

By |September 26th, 2013|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up
Press: 3×5
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 of you have been asking. I like […]

2509, 2013

Friday’s Hours 6-10AM

By |September 25th, 2013|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up
A) Clean: 1 RM
B) DB Bench Press: 8×5
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 so no on shows up to non-existent classes. Thursday […]

2409, 2013

Barbells for Boobs

By |September 24th, 2013|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up
Squat: 5×5
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 are pretty excited for two great events. […]

2009, 2013

2k Rows Blow

By |September 20th, 2013|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up
A1) Max Parallette L-Sit
A2) Dips: 5×10
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 PR’d his or her 2k times (or even […]

1909, 2013

Deadlift Top-Down

By |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 I wanted to discuss deadlift set-up. We have been […]

1809, 2013

Not to Much

By |September 18th, 2013|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up
A1) DB Rows: 5×5
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 guys are press champions.

I’m going to remind you […]

1709, 2013

Remember, remember

By |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 competed and those that placed on the podium!

Secondly, remember that […]

1209, 2013

Judges’ Meeting

By |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 are willing to do this then I need you ready and […]