Warm-up: Foam Roll; 2 Rounds – 10 Dislocates, 10 Rotational Sweeps, 5 OHS, 10 Wall Slides, 10 Halos, 5 Table Makers
Complex: Front Squat x2 + Jerk x1 – 20 minutes to build to heavy single in complex
MetCon – For Time:
50 Hand Release Push-ups
250 Double Unders
Community. Not only was it a fun television show, but it is the characteristic that sets us apart from every other gym in Knoxville. Go anywhere else; I challenge you to find a gym that has the same kind of community, camaraderie, and fellowship that Ktown possesses.
It isn’t easy being this welcoming and so much fun, though. And the coaches can only do so much. We count on all of you to be energy multipliers when you walk in that door. Maybe not every day, but we hope that you are net positive. We hope that you WANT to come to work out. Ktown should be a place you NEED in your life. But it’s not just about the regulars. We need all Ktowners to notice the new person walking in and go say hello.
Try to think back to your first few workouts in these hallowed halls. Maybe you were nervous and shy, or it may be that you are more extroverted than Diva and had no problem fitting right in at the gym. As we continue to burgeon though, empathize with our newcomers and make them feel welcome. After all, if we fail as a community, we are no better than The Rush (GASP!).
Speaking of us being elite…it is that time of year again! The Metro Pulse is doing their Best of Knoxville 2012, and we would like to do better than runner-up this year. True, we don’t really need the accolade. But it would be fun to frame and hang the small piece of paper or plaque we get for winning. I also know what you all are capable of when we offer a free t-shirt in the mix. So everyone sees this plainly…
If we win, I will have made and give every member a free t-shirt to wear and prove they are a part of Knoxville’s best gym.
EDIT: You will need to write in “CrossFit Ktown” in the Best Fitness Center category.
This will take a tremendous effort, as we only have about 170 members compared to the much larger chain gyms in the area. But I know what you all are capable of when it comes to grass-roots efforts. So challenge yourself to vote, and then challenge yourself to get your family, friends, colleagues, and even a few sworn enemies to vote. Who knows, it may spur a conversation about the community-oriented, fellowship of shared suffering, camaraderie-filled CrossFit Ktown.
Rock the Vote!
P.S. – Many of our members are owners or parts of local businesses here in Knoxville. Please add to comments anyone or any entity you would like us to vote for this year. Limit 86 per comment.