Get your friends in here!

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Get your friends in here!

This may not be the best way to get your friends into Ktown.

This may not be the best way to get your friends into Ktown.

Warm-up: 500m Row, Burgener Warm-up

Clean and Jerk: 1RM (3 attempts), 10 singles at 70%

MetCon – Nicole:
20 Minute AMRAP
400m Run
Max Pull-ups
Score Total Pull-ups

Remember we have our Free Saturday class tomorrow at 10AM and then the open gym at 11AM. If you want to come early to the open gym that’s fine… just please be respectful of everyone at the free class. We only need 3 more people to join Ktown to meet our set goal of 25 new members by April! Heck, let’s get more than 25 new members by April! You all have had a huge part in this and we need you to continue inviting your friends and even people you don’t like. Saturday’s are a perfect time for new people. Also, our Free O-lifting seminar is next Saturday! Make plans for it. Have a great weekend; we look forward to seeing you on Monday.

Saturday’s are fun,
<3 Coach Miss J

Some jazz from a Saturday past.

Some jazz from a Saturday past.

By | 2017-04-25T14:39:52+00:00 March 19th, 2010|CrossFit Ktown Knoxville, Uncategorized|6 Comments


  1. Ben March 22, 2010 at 7:14 am

    Good Luck to all my Paleo-mates today! Competition aside, I know that once we see those after picks it will all be worth it!

  2. Travis March 22, 2010 at 7:45 am

    That’s absolutely right Ben, this thing has been worthwhile in so many ways, I’m excited to see how much everyone else has improved too. We did it!

  3. James March 22, 2010 at 10:19 am

    I’m so use to eating paleo that I don’t think I’ll stop. I’m going to feel guilty if I eat some bread, rice, or pasta… Good luck to everyone, can’t wait to see the pics.

  4. Ben March 22, 2010 at 12:29 pm

    Erin and I are totally with you. We have felt weird all day, and not because we have eaten anything, but because we feel like we can. So far we have been Paleo all day. (not strict, but still Paleo)

    To everyone I think that it would be real fun to compile all the tasty new recipes that we discovered/concocted over the 10 weeks to share. Except for Doug…I know he tried, but I don’t think he came close to making the Paleo-french fry.

  5. Amanda March 22, 2010 at 3:03 pm

    That’s an awesome idea Ben…it could be the CrossFit KTown Paleo Cookbook!

  6. crossfitktown March 22, 2010 at 4:48 pm

    I like it…Let’s do it.
    -Miss J


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