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CrossFit Ktown

CrossFit Ktown



Warm-up: 2 Rounds – 10 Push-ups, 15 Air Squats, 30sec Samson Stretch

Snatch: 1-1-1-1-1

MetCon – 3 Rounds for Time:
500m Row
30 Burpees (YAY Burpees!)

Wow, what a week, and it’s only Thursday.  I almost feel like we should just close up shop and not do anything tomorrow after all the sick progress under our belts.  I am pretty sure everyone posted a PR in some lift this week, and several of you probably crushed all of your old records.  Our amiable drop-in from Denver ended up besting his snatch record by 13lbs.  He set his 147lb record in an Olympic lifting meet in Denver several weeks ago.  From the looks of it, Aaron will be snatching 90 kilos before too long.

Coach CBo said it yesterday, you guys make our job so easy and so much fun.  Everyone knows how to take coaching cues and criticism well, and you guys perpetuate a fun, family-like atmosphere in here every day.  We like to attribute some of that to our coaching, but  most of it really is your all’s personalities.  So let’s try to grow this family.

We’ve had some tremendous new additions to the Ktown family over the past month, but we’re always looking to add another hard working, fun loving athlete.  If you all know of someone who fits the bill, send them out for a free Saturday or bring them in with you to your next weekday class.  Friends don’t let friends do inefficient, ineffective, un-fun workouts.

Remember how much you hated going to the gym when your idea of a workout was a body building split routine with 30 minutes of “cardio” at the end?  Or do you recall the “core” training you and your buddies would take part in during hour and a half workouts?  I hope CrossFit has changed your perception of working out.  And I really hope you guys and gals are doing your part to get your friends out of their workout rut, for their sake.  So if you know of someone who is disenchanted with their current regimen, get them in here!

So I guess we’ll go ahead and open up tomorrow to continue our CrossFit hullabaloo.  It’s what we do, baby-boo: set PRs and crush MetCons too.

I’ll stop now,
Coach G

P.S. – Can you find two Ktown coaches in the 2nd picture?

How has CrossFit Ktown changed your view on fitness/working out?  Post to comments.

By | 2017-04-25T14:40:07+00:00 November 19th, 2009|CrossFit Ktown Knoxville, Uncategorized|6 Comments


  1. Erin November 20, 2009 at 5:54 am

    I spy Grant & Jessie… finally! I apparently haven’t woken up yet because I didn’t notice “2nd” picture and I stared at the 1st one for 6 solid minutes wondering where you guys were. :c)

  2. Brandon November 20, 2009 at 6:08 am

    Ill be in today to do bis and tris, a little abs, and maybe 30 mins on the treadmill at the end. See ya today.

  3. James November 20, 2009 at 6:39 am

    Yep, there you are. I can spot those luscious curly locks from a mile away.

  4. Aaron Henderson November 20, 2009 at 8:01 am

    You guys have a great thing going here! Glad to see you are upping the marketing initiatives. Offer specials, offer incentives to members if they bring in new members. This is a battle, not just for members, but for people’s lives. Without the knowledge of Crossfit and nutrition, many people are hurtling towards cancer, diabetes and stroke. The bible wants to save your soul – Crossfit wants to save your life!

    Here’s a goal I’m setting for Grant and Cbo – add 10 new members by the time I return.

    Thanks for a great experience, I can’t wait to come back. When you see me in December I’ll be Level 1 certified – and therefore look totally different and be able to smoke everyone in the gym ;)

  5. crossfitktown November 20, 2009 at 8:09 am

    Thanks for the kind words, Aaron. We’ll best your goal…


  6. Coach CBo November 20, 2009 at 10:53 am

    Aaron, layin’ it on thick…and I love it! We’ll have your goal and then some!!! I’m ON IT!! Can’t wait to see you return buddy!

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