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Free Stuff

E$ looking vicious during 30 C&J's.

Warm-up: 10 KB Swings (50/35lbs), 10 KB SDHP (50/35lbs), 10 Total 1-Arm KB Push-Press (50/35lbs) x3

Snatch: 80%x1x5

Rack Jerk: 1-1-1-1-1

MetCon – AMRAP 20 Minutes:
400m Run
20 Burpees
20 Box Jumps (24”/18”)

Today’s MetCon was a doozy (sp) so it’s a good thing it wasn’t too hot. Some pretty impressive performances were seen as well with Buck and Forrest pulling out a big 5 ROUNDS as prescribed beating Coach Tay Tay by 1 little box jump.

How can people turn down free stuff? They can’t… so I expect to see everybody come out tomorrow for the free Saturday class especially all you UT students back in class. Remember it starts at 10AM if you haven’t been to one in a while. Let’s set a new record attendance for the new spot!

It’s also time to welcome some newer CrossFit Ktown members! I’m only going to list first names this time around: WELCOME Liz, Brittany, Meghan, Jake, Michelle, Jim, Tonya, Caroline, Bryan, Dawn, Monica, and if I’ve forgotten anyone then please forgive me and let me know, I will put it up Monday!

Tomorrow at 10!
<3 Coach Miss J

Last Saturday's FUN, I mean FREE, class.

By | 2017-04-25T14:39:35+00:00 August 20th, 2010|CrossFit Ktown Knoxville, Uncategorized|3 Comments


  1. Young Buck August 20, 2010 at 9:23 pm

    won’t make it for the free saturday tomorrow (outdoor soccer tournament, gotta do work on some kids), but on another note permission to try out my own mix of music for the 4:30 next tuesday?

  2. Taylor August 21, 2010 at 12:25 am


    There have been a lot of E$ pics lately. I’m starting to get suspicious…

  3. Erin August 24, 2010 at 1:42 pm

    Bummed [maybe] that I missed Friday’s WOD.

    It’s because I have prettier hair than you, Tay Tay.

Comments are closed.