Warm-up: 500m Row, CFWU, Foam Roll T-Spine, 20 Leg Swings (all directions)
Front Squat: 1RM; 2 Max Sets @ 80% 1RM
MetCon – For Time:
400m x 2
40 Supine Body Rows (18”/12” Box)
30 KB Swings
(Complete in any order. Ex: 400m Run, 20 Body Rows, 30 Sit-Ups, 15 Swings x2)
This just in CrossFit Ktown!!!
The weather is getting warmer and that means outside plans are in order. You have 3 weeks to get ready because Saturday March 5th, the first Saturday in March, we are taking a Ktown climbing trip to Little Rock City (LRC) Chattanooga. I know several of you are climbers, so we expect you to be there! If you have never climbed before then this is your opportunity to try it out. We have some extra gear (shoes), but they are only certain sizes. Make sure to ask us early if you’re interested in borrowing some to find out if they fit you. If not, there are probably places around Knoxville that you can rent shoes.
This is strictly a bouldering trip. If you are unfamiliar with climbing terms this means you don’t climb very high and therefore you don’t need ropes or harnesses. You put crash pads (basically a big mattress) under you and that’s about it. Sign-up at the gym so we can figure out car-pooling. In the meantime, if you want to get some indoor climbing practice in then check out the climbing center, it’s only seconds away from Ktown.
Things to bring:
Water and food (maybe a small cooler)
Crash pad (if you have one)
Slip on shoes/ loafers (something to wear around when you’re not on the rocks)
Clothes you can be mobile in
Chalk (If you have a chalk bag)
Backpack (to put all this stuff in)
Cash (3$ to climb, gas $ for whoever is driving, possible fast food)
All in all this is a very cheap trip, maybe 10-15$ total, so enjoy the day and the CrossFit company. Even if you aren’t interesting in climbing this place is beautiful and will sure to be a fun and relaxing day. Go here to fill out the waiver and find out more information on LRC.
<3 Coach Miss J