Carry on boys.

Warm-up: 10 Air Squats, High Knees (30m), Butt Kicks (30m), Squat Stretch (30 seconds), Calf Stretch (30 seconds), 10 Arm Circles (All Ways) x2

Front Squat: 3×5 @ 70% 1RM FS

MetCon – Not For Time:
30 Power Snatches (60% 1RM)

Finisher: Hip Opener (30s), Splits (30s all ways), Ballerina Stretch (30s), Couch Stretch (30s), Groin Stretch (30s)

The back off week is almost over. Are you sitting in the fetal position in a dark corner anticipating next week’s terribleness? I hope not because CrossFit is fun, right?!? I think so!

I want to remind everyone of the news written on the boards at the gym. First off…DEATH DAYS are fast approaching. The dates are August 1st-5th and if you complete all 5 workouts that week you get a free t-shirt! Not a 5x/week’er? No worries, we are opening that week up for everyone to come 5 days.

The following week August 6th-13th we will pro-rate because we will have very limited hours. Here they are:

Saturday 6th/13th: No 10AM FREE class. Open gym begins at 9AM for members only!
Monday 8th/Wednesday 10th: 6AM/8AM-5:30PM/6:30PM
Tuesday 9th/ Thursday 11th: 6AM/7AM-5:30PM/6:30PM
Friday 12th: 6AM/8AM-5:30PM

The hours have been posted on the gym calendar and we will continually remind you throughout the upcoming weeks about this. If you can’t make it to any of these classes you will be fine if you came to DEATH DAYS! A week off would probably be good for you after the heinous events that you are about to come.

Death what?
<3 Coach Miss J

Whitney squatting, obvi.

By | 2017-04-25T14:39:01+00:00 July 21st, 2011|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. Coach CBo July 22, 2011 at 9:39 am

    Death Days ’11, I’m ready to die.

  2. DangerDan July 22, 2011 at 10:52 am

    Does it mean I’m a masochist if I’m really looking forward to this?

  3. Ben July 22, 2011 at 12:21 pm

    It is sick, but I can’t wait for Death Days ’11. I was only able to do 4/5 during Death Days ’10 so I’m gunning for a PR this year.

  4. Social Hour July 22, 2011 at 2:37 pm

    Will it be the return?

  5. crossfitktown July 22, 2011 at 4:26 pm


    If you’re a member then you are a bit of a masochist. We all are to some extent. Maybe you more so than others since you did the open gym AND free class last Saturday!


Comments are closed.