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Jackie (Chan)?

Jackie (Chan)?

Absolutely LOVE Mike's face.

Warm-up: (45/25lbs) Barbell Complex (10 Reps Each) – Deadlift/ Power Clean/ Front Squat/ Push Press/ Back Squat/ Good Mornings x2, Foam Roll T-Spine

Push Press: 3-3-3-3-3-3

MetCon – Jackie:
1000m Row
50 Thrusters (45lbs)
30 Pull-Ups

Finisher: 30 Toes-to-Bar

TGIF amiright? I love Fridays at Ktown, casual but still intense in the MetCon department. I think Coach G loves Fridays more so than me. He could be caught coaching the 6:30pm class with a beer in both hands. (That’s Paleo right?)

REMEMBER: Next week starts “Friend Week,” so bring people that you hang out with and annoy by talking about this CrossFit thing. Give them a taste of it already. Also, if they are little intimidated tell them our goal for the week is FUN! Maybe that will change their minds.

Anyway, I don’t have a whole lot of words for you tonight. Sorry if you were expecting more.

Tomorrow, 10AM…Be here,
<3 Coach Miss J

Isn't that the cutest little thing you ever did see.

By | 2017-04-25T14:39:07+00:00 May 20th, 2011|CrossFit Ktown Knoxville, Uncategorized|2 Comments


  1. Rise Up May 22, 2011 at 9:23 am

    There is a theme happening here, I’m always working hard and people are making funny faces behind me.

  2. G8r Dave May 22, 2011 at 9:39 am

    What’s with the pics of everybody with their hands up? Are we all surrendering? This isn’t the French Army, people. We do not surrender. We are CF. Unless maybe we are luring people into a trap, I hope?

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