FREE Saturday is killing it!

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FREE Saturday is killing it!

This past FREE Saturday class was our biggest yet...

This past FREE Saturday class was our biggest yet...

Warm-up: 2 Rounds – 20 OWLs (25/10lbs), 10 GHD Sit-ups and Back Ext., 10 Ring Push-ups

Squat: 3×5

MetCon – 5 Rounds for Time:
5 Jerks (155/105lbs)
5 KB Swings (50/35lbs)

This Saturday was off the chain.  We almost had 30 people show up.  The warm-up got crazy, and the workout was even crazier.  Good work to all who showed up.  Sorry to those that missed it.  We dragged tires, flipped a big ole tire, push pressed, sprinted, and did all kinds of crazy things.

Don’t forget about Ben’s company, Avanti Savoia, putting on their culinary workshop this weekend.  Sunday 2-4PM.  The other details are on the board at the gym.  Guys, think of it as building your female attracting equity.

In all this madness, don’t forget about Paleo,
Coach G

By | 2017-04-25T14:40:00+00:00 January 25th, 2010|CrossFit Ktown Knoxville, Uncategorized|13 Comments


  1. T-Pain January 25, 2010 at 7:53 pm

    This is what you can expect this weekend at the culinary workshop…

    WARNING: Seriously do NOT watch this if you are at all squeamish.

  2. crossfitktown January 25, 2010 at 8:36 pm

    You just turned it up a notch, Taylor. Bravo.


  3. crossfitktown January 25, 2010 at 8:38 pm

    BTW, probably still Paleo…


  4. T-Pain January 25, 2010 at 9:26 pm

    definitely still paleo, especially if those guys she got were crossfitters

  5. Shane January 26, 2010 at 2:04 am

    Larry looking sexy as ever

  6. James January 26, 2010 at 6:24 am

    Why does it look like I’m the only one that worked out on Saturday. Looks like I just did the filthy fifty twice… I sweat way too much.

  7. Rachael January 26, 2010 at 7:08 am

    Doug and Megan are my hero’s in regards to our 5k on Saturday. THANK YOU!

    James- Your give it all you got attitude makes you sweat so much. Sweat or no sweat, I still love you.

  8. Coach G January 26, 2010 at 7:57 am

    James, you have a problem. We can rebuild you though, better than before.

  9. Ben January 26, 2010 at 8:32 am

    Awesome turn out for Saturday and yes Im sorry we missed it. I will bring printed directions to CF on Wednesday for anyone that needs them. If you can’t wait here is the address: 7610 Maynardville Pike, Knoxville, TN 37938. If you google map it, it is a dirt pile, but trust me we are a real place.

  10. James January 26, 2010 at 10:12 am

    Ben, will Sundays culinary class be anything like this awesomeness???

  11. Dougiestyle Mad Dance Moves Yo! January 26, 2010 at 12:06 pm

    Ben, I don’t think we need directions to Cfit.

  12. Coach CBo January 26, 2010 at 12:48 pm

    Hahahahah, James….that was PERFECTION!

  13. forrest January 26, 2010 at 2:16 pm

    james…amazing. im getting ready to play the tiger game and i expect big things with all these comments

Comments are closed.