See how fun Saturdays are!

Warm-up: Tire Drag (20m), Broad Jumps (20m), Waiter’s Walk (20m) (50/35lbs) x4

Hip Mobility/ Foam Roll

Mini MetCon – Athlete’s Choice:
(Keep it around 2 minutes)

MetCon – Josh:
21 OHS (95/65lbs)
42 Pull-Ups
15 OHS
30 Pull-Ups
18 Pull-Ups

Just a reminder we have our free class tomorrow at 10AM. It will be a great time to bring your friends and family because next weekend there will be NO free class due to the CrossFit Games’ Regionals. Coach CBo will be heading up tomorrow on his own so play nice and help him out with new people. Coach G and myself, along with several other Ktowners, will be on the battleground for Warrior Dash. Wish us luck!

Also, here is a bit of information on the hero from today’s workout.

Joshua Hager

SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair Winds, Josh.

Check the board/ event calendar for closings,
<3 Coach Miss J

Pull-ups at your own risk.

By | 2017-04-25T14:39:45+00:00 May 21st, 2010|CrossFit Ktown Knoxville, Uncategorized|3 Comments


  1. James May 24, 2010 at 9:40 am

    Warrior Dash was off the chain! Next…. Spartan Race.

  2. LarryS May 24, 2010 at 10:07 am

    Thanks to Clint here’s a link for you real footballers . . .

  3. Ben May 24, 2010 at 11:08 am

    Congrats to my fellow warriors, that was an awesome way to spend a Saturday!

    Unfortunately I missed an epic “Oregon Trail” Saturday WOD which will have to make another appearance soon!

Comments are closed.