What a nice crew.

Warm-up: 20 Arm Circles, 5 Snatch High Pulls, 5 Muscle Snatches, 5 OHS, 5 Snatch Balance (45/25lbs), Hip Opener (1 minute each)

Squat: 5-4-3-2-1

MetCon – Thruster Cluster:
5 sets of 5 single thrusters
Rest 10 seconds between singles: 2 minutes between sets
Try to progress in weight every set

Finisher: 500m Row (85%)

I must apologize for some confusion I may have caused earlier. Just so we are clear, this week we are open with normal hours on Monday, Tuesday, and Wednesday.

Thursday, Friday, and Saturday of this week we are closed. Next Monday and Tuesday we are closed as well then we re-open on Wednesday the 29th.

The next closing occurs on Friday the 31st. We will be closed for the evening sessions but open for the morning and noon classes. Go party responsibly on New Year’s Eve. New Year’s Day we will not have our FREE SATURDAY class so please let friends and family know.

Okay, onto the next order of business. This Wednesday all throughout the day we will be giving out treat bags to those who are dressed to impress in their tacky, gaudy, or outrageous Christmas apparel. You must workout in it though, not just show up in it. Supplies are limited. The treat bags aren’t amazing so don’t get upset. We will take names of those who come dressed and don’t get anything.

Oh and the goodies aren’t Paleo, so you can opt out of them and still come dressed up if you want,
<3 Coach Miss J

P.S. Enjoy a few of the Ktown Christmas Party pictures!

Samantha gets much love for this.

It's hard, but we managed to capture some pictures of Liz and Meghan.

Awww siblings...

Doug asks to pass the ranch.

Mark is a lucky man.

A table full of athletes.

Elizabeth knows bacon is a-okay!

Da fellas.

A re-gift from last year's White Elephant!

More boys...doing who knows what.

Lee went for the Santa inspired dress.

By | 2017-04-25T14:39:22+00:00 December 20th, 2010|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. crossfitktown December 20, 2010 at 9:50 pm

    Everyone needs to look at the picture of the whole table and look at Donnie’s face…it’s a thing of beauty.


  2. Dave December 21, 2010 at 8:21 am

    The pictures will not do it justice but that was a GREAT party! I’m looking forward to seeing the video of Santa’s helper prepping to to lift heavy toys and throw them in to the sleigh!

  3. Rise Up December 21, 2010 at 9:43 am

    AAAAhhhahaha Donnie’s face is awesome. What is up with Travis going all Mike Tyson on Blake.

  4. Jeff December 21, 2010 at 10:06 am

    The boys are reppin the 6-3-0.

  5. Ben December 21, 2010 at 12:06 pm

    No gym in the history of gyms has such an awesome group of people! Merry Christmas everyone!

Comments are closed.