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Interactive Post…

Interactive Post…

Picture of Perfection.

Warm-up: Shoulder Mobility, 300m Row, 10 Pull-ups, 20 Walking Lunges, 10 Push-ups, 20 OHS w/ PVC

Handstand Practice (preferably no wall)

Squat: 20RM (whammy)

MetCon – 5 Rounds for time:
Muscle-ups (5/2)
10 Power Cleans (135/85lbs)
200m Run

Alright Ktown, put your thinking caps on and step in to your way back machine.  We are curious what it was like when you first joined our ranks.  How did you feel about the workouts, clients, and coaches?  Was the gym what you expected?  There are literally a million different stories and questions, tell us those that you think are most important.

And be honest.  If we were (are?) doing something wrong, let us know so we can fix it!  The only way we can make Ktown the premier gym in Knoxville is to keep pushing through growing pains, trying new stuff, and constantly giving you all the best coaching possible.  So let us know what you thought about us in those first few weeks, and maybe even how that thought process has changed over your tenure at CrossFit Ktown.

I remember my first WOD,
Coach G

By | 2017-04-25T14:39:44+00:00 May 24th, 2010|CrossFit Ktown Knoxville, Uncategorized|6 Comments


  1. James May 25, 2010 at 3:00 pm

    I remember the days that the 5:00 (back in the day classes were on the hour) class was just 2 or 3 people, sometimes just me. With the growing numbers of our Crossfit family I only have a few comments. Bigger location, more equipment, and maybe the addition of another coach/trainer. Talk around the gym is that all these things are in the works, so I’m looking forward to the growth of our K-tow-on family. =o)

  2. Dougie Fresh May 25, 2010 at 7:05 pm

    Cfit k-tow-on has always been great. I’d say more chat time during the 6:30 class, less bench press, and Erin Slocum squatting 2fiddy would be my wishes.

  3. Ben May 26, 2010 at 10:03 am

    Sorry for the late post, but his is a good one to comment on. I actually do not remember my first WOD, but I do remember that I sucked at it, and it hurt (probably more pride than muscle/lungs). I believe that Coach G, CBo, & Miss J you are doing exactly what you were meant to be doing. Helping people become their best, and Crossfit just happens to be the means. You guys have done an excellent job keeping it fun and interesting. Also you have created a safe environment to allow people to be comfortable with showing off their weaknesses and then helping them work through them.

    Now my one worry and this is strictly due to your success. As the class sizes grow your time and attention is spread more and more thin. I worry that everyone will not get the attention needed for safety and to work on form. Keep in mind that it is you that keeps us coming back for more and not the equipment, music, or small work out space :) Now that it is summer time and it is easier for all coaches to be present I think that this is easily corrected for now, but you have something very special and I have no doubt that the Crossfit KTown family will grow.

  4. Becca May 26, 2010 at 12:35 pm

    Well, I have one thing to say… maybe a few. I have always run and tried to work out in a gym. I walked into gyms not knowing what to do with the weights. I would enter going straight to machines to lift a little weight (unsupervised) and then immediately migrate to my old familar friend.. The Treadmill. This is the first time I have received instructions on how to lift. Not only am I learning proper form but I am also learning variations in workouts. I love coming in not knowing what to expect because if I knew I might run or sleep in.. I follow instruction, receive advice, and get challenged to excell to my full potential. I was very unhappy when we first moved to Knoxville. I loved Charlotte, NC. I left behind lifelong friends and my family. I LOVE crossfit because you have filled the void of missing home. You are my family and much loved friends. Whats fantastic is we keep adding more friends to the mix. Crossfit serves dual purposes for me. I am getting very strong and I am achieving that with people I feel are family. Crossfit is just more than a gym… Anyway, you asked what you are doing wrong? Well Nothing you are doing it all right!!!

  5. Rachael May 28, 2010 at 12:17 pm

    As I am sure everyone knows, if I didn’t love crossfit, I really wouldn’t come in. It is a great place for me to release the extreme stress of my job and hang out with my new friends. I look forward to having Crossfit grow as a gym, but just don’t loose sight of the attention to detail. The only way to have more attention for such a large class is another coach. My opinion on another coach is to make sure they have the love for crossfit and a great motivating personality to keep us going as you all do so well. A few more ladies bars, another fan, an LED time clock to show how much time is left in the WOD, and 10 pound weights that we can drop would be fantastic if possible. Most importantly, you all are family and that is what makes this gym so fantastic, don’t lose sight of that and all will work out in the end. Keep up the great work and know that we are all out there promoting you on a daily basis.

  6. crossfitktown May 31, 2010 at 12:59 pm

    Thanks for the comments guys! Keep em coming. The good news is these are all things we have thought about! As far as the space goes (which I think is numero uno), it is in the works…unfortunately we couldn’t just pick any spot and building owners love dragging their feet for some reason. :-D It should be soon if you can just hold on a little while longer!

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