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Dogwood Mile…yes please!

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Dogwood Mile…yes please!

Dogwood Mile. Do it.

Warm-up: 10/5 Pull-Ups, 10/5 Chin-Ups, 15 Dislocates, 10 Reverse Hypers, 10 Air Squats x2

High Bar Back Squat: 3×5

MetCon – 8 Minute AMRAP:
9 Deadlifts (155/100lbs)
12 Push Ups (Flash Hands)
15 Box Jumps (24/18”)

Finisher: 3×10 Leg Raises (Stall Bars or Pull-Up Bar)

Guest post time! But before that we have some sign-up sheets at the gym for the Spring Fling (which consists of three 5K races close together in dates). If you are interested grab one and sign-up!

I’m going to do it,
<3 Coach Miss J

Who likes running?…me neither. So here is the event for us! The Dogwood Mile is a ONE MILE fun run taking place on Friday, April 29, 2011 as part of the Dogwood Arts Festival. Participants start in Market Square around 8:30pm and run the length of Gay Street and back. The race ends on Market Square with a party, including live music, refreshments, and a cornhole tournament.  Now that sounds like the kind of run worth doing.

So of course, CFKT is going to have a team. I expect every person to sign up (unless you have a really good excuse) for the following reasons:

·         It’s only $10 (if on a team of 4) or $15 (if you pre-register) and you get a t-shirt and beer at the finish line.

·         It supports the Dogwood Arts Festival.

·         It’s ONLY ONE MILE (and this is coming from me, the person who hates running more   than anyone at the gym) so anyone at  this gym could do it.

·         Most members of this gym could finish it in about 3 minutes and people would like to see that.

·         It’s about time to challenge other gyms (that will have teams) like The Rush and CrossFit Knoxville.

·         It’s a run that ends with a party! (Take that Knoxville Marathon and your fancy stadium).

If you would like to join the team (and you should), please let me know or put your name on the sign-up sheet.


Of course there were no pictures of Sam running.

By | 2017-04-25T14:39:12+00:00 April 4th, 2011|CrossFit Ktown Knoxville, Uncategorized|8 Comments


  1. Coach G April 4, 2011 at 9:29 pm

    You know I’m down. Brandon, good time to finally get that mile timed. And don’t whine about the turn around, gees.

  2. Doug April 5, 2011 at 12:44 am


  3. Brandon April 5, 2011 at 7:06 am

    Fine. Let’s do it G. 5:15 or bust~

  4. Lee April 5, 2011 at 8:53 am

    1 mile?! Sam, that sounds like the best idea ever! I can’t wait!

  5. Samantha April 5, 2011 at 10:26 am

    Yes, Lee. One mile! Way better than that 2.5 trail run we had to do.

  6. Erin April 5, 2011 at 12:58 pm

    I may even do this one… :c) I’m bringing in registration forms for the run, registration forms for anyone interested in being a part of a corn hole team, and some other Dogwood Arts Festival goodies today. YAY!

  7. G8r Dave April 5, 2011 at 3:08 pm

    Might have to drag The Mrs out for this one. I will head up the Masters Division Minimalist/Barefoot category! Don’t have that category? They do now, dammit! Any CF VFF-ers? I’ll follow y’all.

  8. G8r Dave April 5, 2011 at 4:45 pm

    Hey, Sam…Pilot sprung for a party after the Knoxville Marathon…ask Mark! I saw him there! It was a Sunday morning so maybe some of the things they will have on Market Square would not have been appropriate for our party last Sunday…but you can buy it at any Pilot Food Mart now! :-D

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