It’s that time again…

Home/CrossFit Ktown Knoxville, Uncategorized/It’s that time again…

It’s that time again…

Mike working hard on improving his overhead squat.

Mike working hard on improving his overhead squat.

Brandon and two ships passing in the night.

Brandon and two ships passing in the night.

Warm-up: CFWU x2, Hip Opener

Clean and Jerk: 1-1-1-1-1 @ 80%

MetCon – 4 Rounds for Time:
20 Overhead Walking Lunges (45/25lbs)
25 Double-Unders

There are several announcements for tonight so I apologize for the boring post. Tomorrow’s guest post will make up for it!

1. Erin Slocum is back and injury free! Wooohoooo!
2. It is March 1st so unfortunately for you means…time to pay.
3. We will be closed this Friday the 5th and Saturday the 6th due to the CrossFit Sectional competition.
4. Look for a bodyweight MetCon posted to the website on Friday morning.
5. Suggest some dates for the Oly-lifting seminar so we can schedule it.

Also we will be moving to a new location in about two months so let’s go over this now and not address it again. If you are a member who has been with us and know the warm-up movements, then when you pop-in our door get to it (unless you’re early). If you are late you should immediately get to warming-up. We love that you guys are so friendly, chatty, and that we have the atmosphere to encourage conversations, but we need you to do that as you warm-up or after class. Also, start a new policy where you write in your book post WOD (unless you’re early). The class efficiency does not run as smoothly as it could when we have to tell people who are late to begin their warm-up. This is especially true if you are coming to the 5:30pm (our busiest) class. Thanks guys!

I’m doing this for your own good,
<3 Coach Miss J

By | 2017-04-25T14:39:55+00:00 March 1st, 2010|CrossFit Ktown Knoxville, Uncategorized|8 Comments


  1. Brandon March 1, 2010 at 6:45 pm
  2. Taylor March 1, 2010 at 6:48 pm

    2 ships passing in the night hahaha

  3. Coach G March 1, 2010 at 8:17 pm

    Why that only has 152 views is beyond me…

  4. Ben March 2, 2010 at 7:30 am

    1. Thank goodness Erin is back. The last week as been insane. Back squatting the coffee table, KB swings with our dogs. Finally she can now get her Crossfit fix in a proper gym!

    2. Moving!!! Congrats guys, I look forward to learning about the new [closer to N. Knoxville :)] location!

  5. Megan March 2, 2010 at 12:33 pm

    If anyone is interested …

  6. Coach CBo March 2, 2010 at 1:26 pm

    I can’t believe I missed Erin’s epic return to the gym!!!! Soooo sorry Erin, however I can’t wait to see you soon!!!!

  7. Erin March 2, 2010 at 2:20 pm

    Thanks, Caleb! :c) I can’t tell you how much I have missed all of you. Leaving the gym felt great yesterday. Now I just have to play catch up with all the sweet CF moves… and learning all the new faces!

  8. Cesar March 2, 2010 at 2:46 pm

    @ Megan
    Hey the run for the deaf is fun, ran it last year and won my age group. Sadly i was beat by many girls from the runners market who are not human because they ran the course like 3 times to warm up…. and then beat me in the real race. I failed as a man

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