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Hopefully this sweatshirt makes a reprise!

Warm-up: 20 Leg Swings, 20 Spiderman Lunges, Hip Opener (1 minute each), Ballerina Stretch (1 minute each), 20 Lunges w/ Twist, Samson Stretch (1 minute each)

Squat: 5-3-1

MetCon – For Time:
2 Minute AMRAP:
Power Cleans @75% 1RM
3 Rounds for Time:
400m Run
15 Box Jumps (24/18”)
10 Split Jumps

Dave made some helpful notes in the comments section the other night in regards to the Christmas party, and because not everyone reads the comments, we wanted to bring it to everyone’s attention.

“It’s easy to get to the Pilot campus. At the Papermill Road exit, head for the Red Roof Inn. Turn off of Papermill onto Kirby, which takes you in to the Red Roof Inn. Stay on Kirby past the hotel. It goes a short way then T-junctions with Lonas Road. Go left on Lonas. Look for the big sign with the Pilot/Flying J logo, on the left in about 1/4 mile. Turn left and go all the way up the drive to the main building at the top of the hill. Park anywhere available.

Look for signs to direct you around to the open door but you will be going around the left side of the building (as you face it), down some stairs and around the corner into a patio area. The door inside will be open. Head for the sounds of people having a great time. That’s us.

There is no stove/oven in the little break room/kitchen but we have a refrigerator, sink, all the ice you can use, and outside is a huge gas grill if you need to keep something warm or even cook it up.”

See you Saturday at 6:00pm!
<3 Coach Miss J

By | 2017-04-25T14:38:50+00:00 December 14th, 2011|CrossFit Ktown Knoxville, Uncategorized|0 Comments