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Gerken gets a muscle-up! (aka NO FREE SATURDAY TMW)

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Gerken gets a muscle-up! (aka NO FREE SATURDAY TMW)

There will be no plate rolling tomorrow because there is NO FREE SATURDAY CLASS!

Warm-up: 10 Arm Circles and Leg Swings, 20 Spiderman Lunges, 20 Diamond Push-ups, 10 Pull-ups, Banded Front Rack Stretch, Foam Roll T-spine

Front Squat: Warm up to heavy but very comfortable set of 5 (think 15-20% less than 5RM)

MetCon – 4 Rounds for Time:
5 Front Squats
800m Run
3 min rest

And so we have another addition to the muscle-up hall of fame: Adam Gerken.  You may know him from the board as AG.  He’s number one in Leah’s and our hearts.

Remember, no FREE Saturday tomorrow because of our scheduled Linda.  If you are doing Linda tomorrow show up a bit early to warm up.  We want to kick off each heat ON TIME.  This may be a workout you do not want to use the first few sets of to warm up.

I’m excited for tomorrow,
Coach G

By | 2017-04-25T14:38:59+00:00 August 26th, 2011|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. T-Pain August 26, 2011 at 6:55 pm

    I thought Linda was the warm up?

    Also, Adam, you killed that! looked like you had a couple more in you.

  2. LG August 26, 2011 at 9:42 pm

    That’s my husband! I am so proud!

  3. Braers August 27, 2011 at 12:28 am

    Silly Grant: the first few (reps, rounds, sets, minutes) are always warm up.

  4. G8r Dave August 27, 2011 at 8:39 am

    I too, was a witness! Very proud!

  5. Coach CBo August 29, 2011 at 9:12 am

    AG – Well done, sir. You completely dominated that MU and I think you had a few left in ya!!

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