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FGB 5 = Over!

FGB 5 = Over!

James broke 300!

Really deciding if I wanted to pick it up or not.

Warm-up: 20 Dislocates, 10 Pull-Ups, 10 Pistols (5 each leg), 10 Ring Push-Ups, 20 Sit-Ups x2

Squat: 3×5

Press: 3×5

MetCon – For Time:
2K Row

Finisher: Muscle-Up Practice

The 2K row…seems so easy at first glance…until you actually start rowing. I think my voice (as well as some fellow members/ Coach E$’s voices) will be gone tomorrow, but it was well worth it to yell at all of you! Congrats on some fantastic numbers today!

On another side note, Fight Gone Bad 5 went off without a hitch! It was terrible, it was hot, and it was literally a “fight gone bad,” but it was great at the same time. (I’m speaking from personal experience.) A big thanks goes out to everyone from Ktown who participated and an even bigger thanks to those who donated! CrossFit Ktown raised $1320 for Livestrong, the Wounded Warrior Project, and the CrossFit Foundation!  Also, thank you to Doug, Megan, Brandon, and Rachael who helped count reps and yell at us to go harder. And of course we can’t forget our camera lady for the day, Dani Huff, thanks gal! Next year we expect more of you Ktowners to sign-up.

Here are pictures from the event,
<3 Coach Miss J

P.S. Matt Nadaud was a late participator in FGB5. Sadly, I don’t have any pictures on the gym camera of him. We do have some on another camera and will acquire them soon.

What can I say?

Kirsten's first FGB!

Love the socks!


Little does James know that people were posing behind him.

Kirsten shows us all up with her hotness!

Rachael was such a good little cheerleader.

Nice toss.

And the coaches die...

Then death ensues for Kirsten.

And lastly it takes James too.

By | 2017-04-25T14:39:30+00:00 September 27th, 2010|CrossFit Ktown Knoxville, Uncategorized|6 Comments


  1. rachael the diva September 27, 2010 at 9:42 pm

    I am so proud of all those who competed in fight gone bad…no matter how great of a score you got, the money you raised went to a fantastic cause and that is what matters most. Great job!

  2. Lee September 28, 2010 at 8:23 am

    Congratulations everybody! Those pictures look intense!

  3. Ben September 28, 2010 at 9:44 am


    Great people, great work, great cause!

  4. Rise Up September 28, 2010 at 10:53 am

    I know it’s sick but FGB5 was so much fun. Thanks to everyone who donated, helped, and cheered/counted. I can’t wait til next year. Hopefully more will join in on the fun.

  5. crossfitktown September 28, 2010 at 12:56 pm

    I totally agree with you James. It was sick fun. I guess we CrossFitters start to get that mentality after a while. Thanks again to everyone who donated and DIVA thanks for helping out!
    -Miss J

  6. Samantha September 29, 2010 at 11:12 am

    Look at all these beautiful machines! You guys never stop amazing me. Keep it up!

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