Change is a good thing.

Change is a good thing.

Pain Silhouetted.

Warm-up: 400m Run, Burgener w/u

Clean: 1RM

Squat: 5RM

Press: 5RM
(Then back off 10% and do 3 sets max reps with 1 minute rest between)

MetCon – For Reps:
Tabata Abmat Sit-Ups

Heads up, it’s announcement time! Due to the inactivity of the 3:30pm class and the serious heat we are closing it for the summer. We will most likely add it back in when school starts, as it used to be one of our most popular classes. This is the last week that the 3:30pm will be open and running. The other classes are just like normal. And remember, we now have a new noon class! Come and try it out!

Speaking of another change… we are adding 2 more coaches. And they are… drum roll please… Taylor Layman and Erin Slocum. You will see them here going through an in depth coaching internship. So welcome them to the staff!

Hope you aren’t too mad about the changes,
<3 Coach Miss J

By | 2017-04-25T14:39:41+00:00 June 28th, 2010|CrossFit Ktown Knoxville, Uncategorized|14 Comments


  1. forrest June 28, 2010 at 8:18 pm

    congrats to erin and taylor!!!!!

  2. Dougie Fresh June 28, 2010 at 9:52 pm

    Can Taylor teach me how to yell “BUPPPPPP!” during heavy lifts?

  3. Taylor June 28, 2010 at 10:18 pm

    Doug, the “BUPPPP!” can’t be taught. It’s a fundamentally natural expression of who and what I am as a Crossfitter and a man. You’ll have to borrow one of Josh’s noises or use the one you made today while cleaning…

  4. James June 29, 2010 at 8:22 am

    The addition of our new coaches is fantastic… It’s really my mastermind plan of the Gingers taking over Crossfit Ktown and soon THE WORLD MMMMHA HA HA HAAA!

  5. Lynsay Caylor June 29, 2010 at 8:31 am

    Welcome Taylor and Erin!

  6. Coach G June 29, 2010 at 10:20 am

    Ahhh, we’ve played right in to James’ hands!!! Noooooo.

  7. James June 29, 2010 at 10:54 am

    @Lynsay Caylor Nice blog on your website about eating paleo.

  8. Ben June 29, 2010 at 11:24 am

    Congrats to both Erin and Taylor! I think these two will make excellent coaches. And I’m not saying that cause I’m afraid of Taylor and Erin is my wife. Side note: we will have to think long and hard about their coaching names…..

  9. Coach CBo June 29, 2010 at 1:19 pm

    Ben, I vote for Coach Tayliscious and Coach Mrs. Ben Slocum

  10. James June 29, 2010 at 1:29 pm

    How about Coach Sugatastic Tay Luther and Coach E-Money?

  11. Kerr June 29, 2010 at 5:14 pm

    “Coach Taylornator” and “The Strong Slocum”

  12. Coach CBo June 29, 2010 at 10:57 pm

    How about Coach Ying and Coach Yang

  13. Taylor June 30, 2010 at 9:41 am

    Caleb, I thought for sure your post was from Blake

  14. Erin June 30, 2010 at 9:44 am

    Yay! Loving these ideas… keep ’em coming! ;c)

Comments are closed.