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A Saturday from the book of yore. No FREE Saturday tomorrow though!

Warm-up: 500m Row, Samson Stretch, Anterior Shoulder Stretch; 3 Rounds – 10 Wallball, 10 Walking Lunges, 25 Double Unders

MetCon – Fight Gone Bad:
Wallball (20/12lbs)
SDHP (75/55lbs)
Box Jumps (24/18”)
Push Press (75/55lbs)

You did it, Ktowners.  You finished the Fight Gone Bad cycle.  What are you going to do now?  Just make sure you use all this newly gained fitness for good, not evil.

Remember the party tomorrow.  It is going to be swaggerific.  Remember to bring food (Paleo or not), libations, and your elementary school self.  The field day games will be off the metaphorical chain, and the fun will be something like that as well.  Party starts at 11AM.

No FREE Saturday class tomorrow.

Coach G out.

By | 2017-04-25T14:39:30+00:00 October 1st, 2010|CrossFit Ktown Knoxville, Uncategorized|2 Comments


  1. Rise Up October 4, 2010 at 8:36 am

    Our very own Cesar Ruiz is on the crossfit main site for his level one cert. Congrats Cesar.
    On another note, Knoxville Rugby dominated the weekend down in Huntsville with a 2-0 record at the Heart of Dixie rugby tournament.

  2. Ben October 4, 2010 at 11:07 am

    Nice work Rise Up.

    So sorry we missed the retest, and more importantly the party on Saturday. Will have to make this up….eventually.

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