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Ktowners…What is Your Profession?!

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Ktowners…What is Your Profession?!

"Tonight we dine in hell!"

Warm-up: 7 KB Swings (50/35lbs), 7 each arm KB C&Js (50/35lbs), Waiter’s Walk 40m (50/35lbs) x2, Lat Stretch, LAX Ball Roll

MetCon – 300:
25 Pull-Ups
50 Box Jumps (24”/18”)
50 Deadlifts (135/95lbs)
50 KB Ground-2-Overhead (50/35lbs)
50 Windshield Wipers (45/25lb plate)
50 Push-Ups
25 Pull-Ups

What do ripped abs, manly beards, accents, glory, honor, Greece, and CrossFit Ktown have to do with each other? Well… “This is SPARTA!”

Got it now? Today the famous workout “300”, performed by those fine fellas in the movie, was attacked and defeated by CrossFit Ktown warriors. Did you imitate Leonidas and kick the WOD into a deep, dark chasm? Hopefully so.

Always remember Ktowners… “No retreat, no surrender. That is CrossFit law. And by CrossFit law, we will stand and MetCon… and die. A new age has begun: an age of fitness! And all will know that 300 Ktowners gave their last breath to defend it!

Keep battling,
<3 Coach Miss J

And this is for all the guys who talk about Star Wars in the comments. You're Welcome.

By | 2017-04-25T14:39:25+00:00 November 12th, 2010|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. Rachel H November 12, 2010 at 11:25 pm

    Ouch. That’s all I have to say, thank you so much ktowners for pushing me
    On and believing in me when i thought I couldn’t go any longer. It really helped out!!

  2. Rachel H November 12, 2010 at 11:28 pm

    P.S. I think the shower with the hands was worse than the wod.

  3. Dave Parmly November 13, 2010 at 9:10 am

    I did 300 at noon and came back at 530 to encourage others. GREAT effort and intensity from everyone. a couple glasses of Cab, 9 hours rest and I’m ready to go again…well, not so much! Diva, I won’t ask about the shower reference. I must have missed something memorable.

  4. Erin November 14, 2010 at 1:21 pm

    HA! Dave, that was Rachel Henry talking – not Diva. While Diva got her first pull-up this week, woohoo!, Rachel H. managed to get several tears while doing the 50 pull ups during 300. Pleasure in pain, Rachel… pleasure in pain.

  5. Dave Parmly November 14, 2010 at 1:50 pm

    AHHH, yes, Rachel H showed me those hands…wooo! That was some courage to press on with all that loose flesh flopping around.

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