Call Us Today! 865.591.8923 | 4432 Middlebrook PikeKnoxville, TN 37919|

Free Action!

Free Action!

Road + Leaf Blower = Tandem Deadlift

Warm-up: 10 Prisoner Squats, 10 Side Wall Throws (each), 10 Roundhouse Kicks (total), 10 Inchworms x3

Deadlift: Heavy Single; Then @ 60% – 1 Rep Every 30 Seconds for 6 Minutes

MetCon – AMRAP 10 Minutes:
1 Ring Push-Up
1 Strict Chin-Up or Pull-Up
1 DB Squat Clean (50/33% BW)
(Increase every movement by 1 rep each round)

Just want to remind everyone about our FREE class tomorrow! I will be leading it so take that as you will (that either means you’re excited it’s me coaching or terrified of some “mulligans.”) After all, Coach G and CBo will be playing in a golf tournament. Hmmm…

It will be a surprise,
<3 Coach Miss J

Post to comments what you think the score of tomorrow’s game will be.

Some ladies we miss!

By | 2017-04-25T14:38:54+00:00 October 21st, 2011|CrossFit Ktown Knoxville, Uncategorized|4 Comments


  1. T-Pain October 21, 2011 at 9:15 pm

    I’ll be there tomorrow too. Not that anyone cares or even reads the blog on fridays…

  2. Ben October 21, 2011 at 10:42 pm

    I care

  3. Patrick October 22, 2011 at 12:11 pm

    I also care, Tay.

    Wish I could have been there this morning for the free WOD, but being a dad comes first. Getting ready to do Friday’s WOD in my garage and am excited- looks like a good one. However, I don’t have dumbbells that go up that high, so I am going to u a 95lb barbell for the SqCleans AND I’m gonna use the small, metal 25lb plates to add a little extra to it! Here we go…

  4. G8r Dave October 23, 2011 at 7:38 am

    Patty Cakes, you need to know that you are missed!

Comments are closed.