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:
10 Power Cleans (135/85lbs)
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,