High Knees and High Fives

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High Knees and High Fives

Coach T-Pain and his minions.

Warm-up: 10 Air Squats, Groin Stretch (30 seconds), 10 Leg Swings (all directions), Airplane Crash Victim Stretch (30 seconds), Trap and Neck Band Stretch (30 seconds) x2, High Knees (25m), Butt Kicks (25m)

Speed Squat: 10×2 on the minute (Up 5lbs from last speed squat)

MetCon – For Reps:
3 Rounds à 30 Seconds On – 10 Seconds Off
High Knees
Jumping Back Squats (45lbs)
High Knees
(Score = Jumping Back Squats + Push-Ups)

It’s been a good week thus far with some big engagements, big babies, and big injuries (you know who I speak of). Some of you are pretty sore, myself included, but that’s just expected by now. We wanted to remind you about friend week coming up NEXT WEEK!!! Some of you have already been talking about it, which I love, because if you are pumped about this then your friends will be too! I know how excited the coaches are for next week. We will still do strength work things just may be a little different for your friends, and MetCons will be partner oriented. That doesn’t mean they will be easy though.

Put your game faces on,
<3 Coach Miss J

P.S. Enjoy some pictures.

Blake speed box squatting.

Amy doing the same...only better. :-)

I know, sweet pic.

Da fellas.

Fran hitting some push-ups hard.

You know the saying: Sisters that split squat together...

Sipi crushing some OHS.

Brandi feels no pain, especially at 6am.

T-rav swinging KBs like a man.

Kate is getting strong. Watch out ladies!

By | 2017-04-25T14:39:08+00:00 May 19th, 2011|CrossFit Ktown Knoxville, Uncategorized|2 Comments


  1. T-Pain May 19, 2011 at 7:53 pm

    Speaking of minions…where you at jake?

  2. Doug May 19, 2011 at 8:35 pm

    Can we have an entire post of pictures of travis being a man at the box?

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