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Hooray for 5K

Hooray for 5K

Coach G explaining a FREE Saturday workout.

Warm-up: Agilities – 10m of High Skips, Lunges, Broad Jumps, Side Lunges, Karaoke, Inchworm x3
100 Jump Ropes (If you don’t have a jump rope at home just pretend.)

Recovery: Samson Stretch (30 seconds), Hip Opener (30 seconds), Frog Stretch (30 seconds), Leg Swings (all directions), Tricep Stretch (30 seconds), Arm Circles (all directions), Tennis Ball/Golf Ball Roll Everything

MetCon – For Time:
Run 5K

Don’t forget that Saturday we will have our normally scheduled FREE class at 10AM. CBo will be there by himself again, so all you regulars behave and help him out. Ya know, play nice and be friendly to the new people. Teehee, just kidding. Remember Monday we are back and booming, so be ready for some barbell action! It’s about time for some strength work, eh?

Missing the barbells,
<3 Coach Miss J

A lovely pic from a past Saturday.

By | 2017-04-25T14:39:43+00:00 June 10th, 2010|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. Ben June 11, 2010 at 10:35 am

    Does getting the heart rate up during World Cup matches count?

  2. Rachael June 11, 2010 at 4:45 pm

    Don’t hold this over my head…but, I am actually missing my crossfit time! Maybe I am not feeling well. :)

  3. Jennifer June 12, 2010 at 1:46 pm

    Hi Grant and the gang, this is Jennifer from Crossfit CFT in Nashville. I just wanted to give a shout out to the affiliate cup team – our coach posted a photo and a story about the tire flip wod on our web site, and you guys and gals did outstanding! I’d love to cheer you all on at regionals next year!

  4. Erin June 14, 2010 at 9:21 am


    Thanks for the note & letting us know about the story. I just read it, and wow, I didn’t know truly how close it was until just now. Argh! Oh well, next time, right? Thanks to you and your coach for the encouragement!

    Team Jacked & Tan fo’ life,

  5. crossfitktown June 15, 2010 at 7:11 pm

    Thanks so much for the story Jennifer! That was awesome of your coach to post something and thanks to you for giving us the heads up. And another thanks for appreciating our team’s hard work. Definitely just made my day!

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