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Fun at Ktown

Fun at Ktown

Kirsten shows us how it's done.

Warm-up: BB Complex (45/25lbs) – 5 Muscle Snatches, 7 OHS, 9 Good Mornings, 12 Backwards Lunges x2, 1K Row

Front Squat: 5RM

Bench Press: 5×3 (not be confused with 3×5)

MetCon – 5 Minute AMRAP:
5 L-Hang Pull-Ups
10 OWLs (45/25lb plate)

Good evening Ktowners. I’m  not going to make an actual post tonight because Coach CBo’s from yesterday was really good and I know several of you haven’t read it yet.

Today the lovely Miss Dani Huff and myself spent hours making the first CrossFit Ktown video. It was our first ever video making process so they will get better as they go along, but we are pretty proud of it.

So here it is…the first edition, the original, the inaugural movie…

Baller eh?
<3 Coach Miss J

By | 2017-04-25T14:39:24+00:00 November 18th, 2010|CrossFit Ktown Knoxville, Uncategorized|10 Comments


  1. Dani November 18, 2010 at 9:31 pm

    I have to say…. I’m quite proud :-)

  2. Kirsten November 18, 2010 at 9:35 pm

    A. You and Danni deserve gold stars, chocolate, flowers, designer clothes etc for such a superb job with the video.
    B. I cannot express how awesome this is. I want to do it all over again!

  3. crossfitktown November 18, 2010 at 10:10 pm

    Well done. I still think we should have gone 185lbs for the overhead squats. Just sayin…


  4. Callie November 18, 2010 at 11:32 pm

    omg…that looked like SOOO much fun!! great job guys!!

  5. Rise Up November 19, 2010 at 9:21 am

    Redonkulously Awesome!

  6. Samantha November 19, 2010 at 10:50 am

    omg. how did i miss this? single tear.

  7. crossfitktown November 19, 2010 at 11:38 am

    PS – Check 3:02 where Forrest totally “Ohs” (verbally, not overhead squat) with Kanye. Money!

    And Sam, you will never again miss something like that. You and Mark’s mustache will be in full force at the next one.


  8. Coach CBo November 19, 2010 at 12:07 pm

    The two women in my life tag-teamed it and knocked it out of the park! So proud!! My birthday is Feb. 3rd (& Miss J’s is the 6th), so you’d better believe there’s gonna be some craziness workout going on…and there’ll be a lot more invited this time around!!

  9. Miss J November 19, 2010 at 1:30 pm

    I just want to say how much freakin fun it was to make this video. I can’t wait to do the next one!!! (And I promise Brandon when we do your footage won’t be blurry!)

  10. Travis November 19, 2010 at 4:43 pm

    Cinematic brilliance. . . but we do need to make sure more people throw up next time, that would probably get us more hits on youtube.

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