Ladies! (yelled like Coach CBo does out of car windows on the strip)

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Ladies! (yelled like Coach CBo does out of car windows on the strip)

Megatron going strong on Saturday's Free Workout.

Megatron going strong on Saturday's Free Workout.

Kellie being a good client and updating her book.

Kellie being a good client and updating her book.

Warm-up: FW circa building (50/35lb), 10 KB swings (50/35lb), WW circa building (25/10lb plate) x3

Front Squat: 5RM

MetCon – 3 Rounds for Time:
1 Strict Pull-Up
3 Kipping Pull-Ups
5 Jumping Pull-Ups
25 Double-Unders

Finisher: 120 second L-hang

Attention: If it snows as much as the weathermen/women say it is going to then keep eyes on the website to see if there are class cancellations. Also, bring you’re a-game for tomorrow’s MetCon.

We would like to welcome some new members to CrossFit Ktown, and I’m so happy to say some kick-butt female members! If you see Callie Caplenor, Cindy Douglas, Jennie Brooks, Samantha DeMange, Nanci Solomon, or Lee Lambert in the gym, tell them we are pumped to add them to the CrossFit Ktown crew. Let’s work hard to get some more people in here so we can move to a bigger location!

I would also like to invite all Ktown members to participate in the Warrior Dash in May. The price is $40 (use promo code: crossfit) for sign-ups but that includes a t-shirt and Viking helmet as part of the fee. Hello, that’s worth $40 right there. The competition is a run that includes fun obstacles, and a Viking party afterwards full of meats and beer. If you think you may be interested, visit the site and find out a little more about it. We already have several Ktowners signed up for the event!

Thinking about Viking helmet hair,
<3 Coach Miss J

By | 2017-04-25T14:39:59+00:00 January 28th, 2010|CrossFit Ktown Knoxville, Uncategorized|9 Comments


  1. Taylor January 28, 2010 at 5:59 pm

    There will be all kinds of vikings at the Warrior Dash. If you’re lucky, you might even get to see this guy.

  2. Coach G January 28, 2010 at 7:18 pm

    This may be your best work yet…

  3. Brandon January 28, 2010 at 7:49 pm
  4. Coach G January 29, 2010 at 8:09 am

    Wow, I want to install one of those alarms to see how many times we could set it off per class. I’d say whichever class Blake goes to would win seeing as how he is the biggest meathead we have.

  5. Kerr January 29, 2010 at 8:37 am


    This is incredible. I just wish he had done a little less dancing and a little more destruction. Choreographed pillaging would have been nice.

  6. James January 29, 2010 at 8:49 am
  7. Coach CBo January 29, 2010 at 10:38 am

    Hahaha, I love how our site has just become another link to silly videos….but after all, isn’t that the only reason we have the internet?

  8. forrest January 29, 2010 at 12:06 pm

    james…love the first video from :30 sec on…the one girl jumping out of her car and then the next person was being drug

  9. Cindylou January 31, 2010 at 9:16 am

    We should have a pre-warrior dash weekend and have a mini course set up!

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