Good Luck Runners!

Good Luck Runners!

Good to have The Baby Buff back in action.

Warm-up: Foam Roll (5 Minutes),

[10 Wall Squats, 10 Wall Slides, 10 Halos, 10 Good Mornings (45/25lbs), 10 Tuck Jumps x2]

MetCon – 12.6 Aka Grannie:
Grace (65% 1RM) + Annie
30 Clean and Jerks (65% 1RM C&J)

You gotta love the spirit of the Ktown Open! If you didn’t get to participate today you can make it up tomorrow morning around 9AM. Besides the Open we have some serious competing going on this weekend. I want to wish all of our runners the best of luck on Sunday in the Knoxville Marathon, Half Marathon, or 5k! We have several Ktown athletes running this year and we want to show them our support. We know you will all do fantastically! If you are doing the Half or Full look for me at Latitude when you pass by!

Run in a Ktown shirt,
<3 Coach Miss J

By | 2017-04-25T14:38:42+00:00 March 30th, 2012|CrossFit Ktown Knoxville, Uncategorized|4 Comments


  1. L Shizzle March 31, 2012 at 7:10 pm

    Ktown should of had a booth at the EXPO. Biggest loser was doing a very bad job of showing people burpees and kettlebell swings.

  2. Braers March 31, 2012 at 10:46 pm

    I did 12.6 today in my PJs, while holding a cup of coffee. My time was whatever Taylor’s was minus 36 seconds.

  3. G8rDave April 1, 2012 at 6:17 pm

    L-Sizzle, Misty Monday and G8rDave was doing a very good job of demonstrating burpees and KBSs. We brought the intensity!

  4. L Shizzle April 2, 2012 at 12:20 am

    That cushioned floor made it easy to lay out on those burpees.

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